Rio Grande Campus Rm. A June 2016, Vol.

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But zero-tolerance policies aren t going to cut it. We need to understand that this is a public health problem faced by a third of our children.

1 June 2016 The Effects Of Bullying... 1 How To Break Your Bad Eating Habits... 3 The Healthiest Ways To Cook Veggies And Boost Nutrition... 5 The Effects Of Bullying (CNN) - It s time to recognize bullying as a serious Public health issue, according to a new report from the National Academies of Sciences, Engineering and Medicine. But zero-tolerance policies aren t going to cut it. We need to understand that this is a public health problem faced by a third of our children. It has a major effect on their academic performance as well as their mental and physical health. In addition to causing depression and anxiety and leading to alcohol and drug abuse into adulthood, the harmful effects of bullying manifest themselves physically in kids and teens by disrupting their sleep, causing gastrointestinal issues and headaches. Researchers also noticed that bullying causes changes in the stress response system of the brain, affecting cognitive function and self-regulating emotions. Children who are bullied as well as those who bully others are more likely to contemplate or attempt suicide. Bullies themselves are negatively impacted by their own behavior. They are more likely to be depressed, are at great risk for poor psychological and social outcomes and are more likely to engage in high-risk activities such as vandalism and theft. Determining the scope of bullying hasn t always been easy due to differences in how it s defined or measured, but the committee looked at research suggesting that anywhere between 18% and 31% of kids are affected by bullying. Cyberbullying affected between 7% and 15% of kids, and it s on the rise. There are also vulnerable subgroups at a higher risk for bullying, including kids who are obese or disabled, who identify as LGBT or who have fewer peers of the same ethnicity within their school. 1

aggressive behavior (s) by another youth or group of youths who are not siblings or current dating partners that involves an observed perceived power imbalance and is repeated multiple times or is

2 What is bullying? For the sake of having a consistent definition of what bullying means, the committee referred to the Center for Disease Control and Prevention s current definition: Bullying is any unwanted aggressive behavior (s) by another youth or group of youths who are not siblings or current dating partners that involves an observed perceived power imbalance and is repeated multiple times or is highly likely to be repeated, and bullying may inflict harm or distress on the targeted youth including physical, psychological, social or educational harm. The report also focused on ages 5 to 18 years, in line with the CDC, because it's just as important to address bullying in early childhood as well as emerging adulthood. Even if cyberbullying isn't repetitive, which bullying often is by definition, it is still harmful because "a single perpetrating act on the Internet can be shared or viewed multiple times," according to the report. How to prevent it Given the proven short- and long-term "psychological consequences" for both the bullied and bullies themselves, the report committee determined which type of evidence-based programs can help to prevent it in the future. The report also includes suggested guidelines and policies for the future. Zero-tolerance policies were developed to address a variety of behaviors around bullying, but they don't work and may actually be harmful. Under zero tolerance, bullies would be expelled or suspended. This decreases their chances of getting better or completing school and ultimately getting a job. They need help. With different programs, we can end the behavior but help them at the same time. Preventing bullying outside school Policies and programs need to transcend schools and reach the state level and federal agencies. All 50 states have adopted or revised laws to address bullying over the past 15 years, and almost all include cyber-bullying. But the report encouraged state attorneys general to continually work with researchers on the best and most updated guidance for amending laws or creating new ones in anti-bullying campaigns. Families were also a focus of the report. 2

Start the conversation at home before bullying occurs. Parents and families can provide critical emotional support, which helps kids open up about bullying that they are experiencing or witnessing.

gov is a one-stop shop for kids, parents and teachers to learn the signs and symptoms of bullying, as well as strategies for stopping it.

3 Start the conversation at home before bullying occurs. Parents and families can provide critical emotional support, which helps kids open up about bullying that they are experiencing or witnessing. Family members can also help them cope and figure out how to handle and diffuse any situation that might arise, according to the report. StopBullying.gov is a one-stop shop for kids, parents and teachers to learn the signs and symptoms of bullying, as well as strategies for stopping it. What people learn about bullying early on can make a difference later. The important skills we're teaching kids now, when they're in school, are the same skills they need for life. How To Break Your Bad Eating Habits (CNN) - Forget diets: the secret to healthy eating may be easier than you think. Instead of reading labels and counting calories, you might just want to try focusing on your habits. Research shows habits can become so ingrained that we often don't realize we're doing them -- and this can be a big problem when it comes to mindless snacking. In fact, once a task becomes second nature, your brain essentially shuts down. Habits become so automatic... our environment ends up facilitating a good habit, but it also ends up facilitating a bad habit. The key then is to create good food habits and stick to them. But this doesn't mean relying on willpower alone -- all you need to do is change your environment. 3

Simply having a fruit bowl sitting out on your counter within three feet of where you typically walk, will lead you to eat a whole lot more fruit, actually about 70% more fruit, than you otherwise

By changing the way food was presented, students were a lot keener on eating their five-a-day.

4 Simply having a fruit bowl sitting out on your counter within three feet of where you typically walk, will lead you to eat a whole lot more fruit, actually about 70% more fruit, than you otherwise would. Smarten up your kitchen A similar approach, the smarter lunchroom movement, was rolled out in over 29,000 schools in the United States. By changing the way food was presented, students were a lot keener on eating their five-a-day. Having the bowl of fruit next to the cash register causes 104% more fruit to be taken [and] we find that simply putting a label or name on vegetables -- calling it crunchy carrots instead of carrots -- causes about 30% more kids to take the carrots. You can also make a big difference in your own kitchen. Findings show that messy kitchens can lead to people eating about 40% more snack food than when they are in a clean kitchen. The same principle may work for portion sizes, with research showing that simply using a smaller plate could cut down on food served by 22%. It's not about willpower Breaking bad habits is all about changing your environment, not by using sheer willpower. Willpower does not work. That's why diets don't work. They work for a certain amount of time, and then you fall back into your old habits. So what we advocate is changing your behavior, changing your lifestyle, changing your environment. Whether you keep a tidy kitchen or always have fruit an arm's length away, the key is to set up your environment so that you can mindlessly eat in a healthy way. Changing your habits is very difficult. Changing your environment is very simple. 4

The Healthiest Ways To Cook Veggies And Boost Nutrition (CNN) Whether you love vegetables or not, there s one thing you know for sure: Veggies are really good for you.

Studies show the process of cooking actually breaks down tough outer layers and cellular structure of many vegetables, making it easier for your body to absorb their nutrients.

5 The Healthiest Ways To Cook Veggies And Boost Nutrition (CNN) Whether you love vegetables or not, there s one thing you know for sure: Veggies are really good for you. And you can make them even more nutritious if you prepare them in ways that maximize their benefits. Oddly enough, that s not likely to be raw. Studies show the process of cooking actually breaks down tough outer layers and cellular structure of many vegetables, making it easier for your body to absorb their nutrients. For example, compared to raw, studies found that eating cooked spinach and carrots resulted in higher blood levels of the antioxidant beta carotene, which then converts the vitamin A. And it s not just limited to vitamins. Cooking vegetables also helps increase the amount of minerals, like calcium, magnesium and iron, available to the body. Steam, don t boil As a general rule, it s best to keep cooking time, temperature and the amount of liquid to a minimum. That s why steaming is one of the best ways to cook most vegetables. It turns out that s especially true for broccoli, long touted as one of our top anti-cancer foods. When buying fresh broccoli, look for firm florets with a purple, dark green, or bluish hue on the top. As they are likely to contain more beta carotene and vitamin C than florets with lighter green tops. A 2009 study prepared broccoli using five popular methods boiling, microwaving, steaming, stir-frying and stirfrying/boiling. Researchers found steaming kept the highest level of nutrients. Boiling vegetables causes water soluble vitamins like vitamin C, B1 and folate to leach into the water. So unless you are going to drink the water along with your vegetables, such as when making soups and stews, these vitamins are typically poured down the sink. Steaming is a gentler way to cook because the vegetables don t come in contact with the boiling water. 5

Another 2009 study found peas, cauliflower and zucchini to be particularly susceptible to a loss of nutrients through boiling, losing more than 50% of their antioxidants.

Another study showed both boiling and steaming increased levels of beta carotene. But try to cook carrots whole, as cutting can reduce nutrients by 25%.

6 Another 2009 study found peas, cauliflower and zucchini to be particularly susceptible to a loss of nutrients through boiling, losing more than 50% of their antioxidants. Water is not the cook s best friend when it comes to preparing vegetables, the researchers summarized. But what s a rule without exceptions? In this case, it s carrots. Another study showed both boiling and steaming increased levels of beta carotene. But try to cook carrots whole, as cutting can reduce nutrients by 25%. In fact, cooking veggies whole is often the best choice to preserve nutrients. When that s not practical, be sure to cut them into large uniform pieces that will cook evenly. And wait to wash your vegetables just before you cut washing before storing may promote bacterial growth and speed up spoilage. When in doubt, microwave Microwaving uses little to no water, and can heat the veggie quickly from within, preserving nutrients such as vitamin C that break down when heated. A 2003 study found significantly higher levels of phytonutrients in zucchini, carrots and beans cooked with minimal water. Phytonutrients are compounds naturally found in plants that provide health benefits and disease protection in the human body. Another exception: Don t microwave cauliflower. The 2009 study found the highest losses of nutrients in cauliflower after boiling and microwaving. Sauté, don t fry Studies show that during deep-fat frying, fat penetrates the food and vegetables dehydrate. But sautéing in a bit of healthy cooking oil, such as extra virgin olive oil, is a great way to cook many vegetables. Not, only does it maximize flavor, but the addition of olive oil appears to increase the absorption of Phytonutrients like phenols and carotenes. That s because many of the vitamins and nutrients in vegetables are fat soluble, meaning your body absorbs them better in the presence of fat. 6

A 2015 study linked sautéing certain highly popular Mediterranean vegetables, such as eggplant, in extra virgin olive oil with an increase of antioxidants that can protect against cancer.

when sautéing, you control the temperature that food is cooked at, so you can avoid the higher temperatures.

7 A 2015 study linked sautéing certain highly popular Mediterranean vegetables, such as eggplant, in extra virgin olive oil with an increase of antioxidants that can protect against cancer. Olive oil is a great option for sautéing because it has one of the highest levels of antioxidants and Phytonutrients of the cooking oils. While olive oil has a lower smoke point than canola.when sautéing, you control the temperature that food is cooked at, so you can avoid the higher temperatures. Griddling, baking and roasting Contrary to grilling, which normally involves some sort of charcoal, griddling uses a pan with distinctive raised edges and normally done on the stove or in the oven. Veggies griddled with a tiny bit of olive oil can develop intense flavor and be quite healthy. The 2009 Spanish study found it to be an especially good choice for green beans, asparagus, broccoli, celery, onions Swiss chard and onions. Baking or roasting is hit-or-miss, and very dependent on the vegetable. Oven temperature, time and the specific vegetables determines the vitamin content. Nutrient capacity will decrease a bit with some vegetables while access to certain nutrients may go up with others The Spanish study found artichokes, asparagus, broccoli, celery, eggplant, green beans, onions and spinach kept their antioxidant capacity after baking. Green peppers lost antioxidant capacity. Tomatoes are also served well by roasting and cooking in general. Studies show that cutting and heating tomatoes opens up the cell wall of the fruit (and tomatoes are technically a fruit), which allows greater access to the health benefits of the antioxidant lycopene. Adding a bit of healthy fat, such as olive oil, helps as well. 7

8 Lycopene fights a range of diseases. The fat-soluble red pigment found primarily in tomatoes is thought to have the highest antioxidant compounds, and may reduce the risk of an assortment of diseases, from Alzheimer s to cancer. Maximize that benefit by never peeling a tomato or throwing away its seeds. Most of the antioxidant power of the tomato actually lies in the peel and seeds so the best way to cook fresh tomatoes is au naturel. But if you hate tomatoes don t rush out and buy a lycopene supplement. Overall, the evidence of Lycopene s anti-cancer effect is more evident in people who eat plenty of tomato products than in those who take supplements. Best method to use So which cooking is the best? The answer often depends on the vegetable. If you re a dedicated cook, staying on top of the latest science might be helpful. As researchers have begun to see patterns emerge that show how various food components and cooking methods actually work together to yield even greater health benefits. The study of nutrition has been taken to a higher level. It s almost as if a new language is being spoken. But here s how to boil it down (so to speak): Default to steaming and microwaving with just a little bit of water, throw in a splash of olive oil when you can, and your veggies and body will thank you. 8

TO KEEP YOUR HEALTH ON TRACK, FRUITS AND VEGGIES YOU SHOULDN'T LACK

TO KEEP YOUR HEALTH ON TRACK, FRUITS AND VEGGIES YOU SHOULDN'T LACK Our health is nothing but a clear reflection of our food habits. If we consume healthy food & follow a wellbalanced diet, we will definitely