WELLNESS NEWSLETTER. Summer Cerro Gordo Dept. of Public Health

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1 Cerro Gordo Dept. of Public Health 3 R D A N N UA L W O R K P L A C E W E L L N E S S AWA R D S P R O G RAM Does Your Organization Offer An Employee Wellness Program? The Cerro Gordo County Department of Public Health, along with the Healthy Mason City Worksite Committee and Mason City Chamber of Commerce, will recognize organizations in North Iowa leading the charge in maximizing the well -being of their employees. Organizations taking responsibility in protecting and enhancing programs, policies and systems focused on employee and business health are encouraged to apply for workplace wellness recognition! Application Submission Deadline August 31, 2018 Award Announcements October 2018 Awards/Recognition Banquet October 4, 2018 (Annual Mason City Chamber Meeting) APPLY ONLINE: K E E P I N G E M P L O Y E E S S A F E, H A P P Y & H E A LT H Y!

2 Cerro Gordo County Public Health Services Index Heart-rate training benefits everyone, from the beginning exerciser trying to lose weight, to individuals trying to improve their cardiovascular fitness, to the highly conditioned athlete preparing for the next competition. The key to making progress is to elevate your heart rate into the correct training zone, so your effort matches your goals. Calculate your ideal heart-rate training zone. 1. Calculate Your Maximum Heart Rate (MHR): bpm Get Your Summer Burn On. The easiest way to do this is a simple paper-and-pencil calculation. Subtract your age from 220. The result is an age-predicted maximum beats per minute. It's important to note that this method does not take into account your fitness level or inherited genes, which can make your true maximum heart rate 10 to 20 beats per minute higher or lower than the agepredicted number. A second method to calculate your maximum heart rate is to have an exercise tolerance or stress test. This usually is supervised by a physician and performed in a hospital or clinical setting in threeminute stages, during which the speed and incline continue to increase in an effort to elevate your heart rate until it climbs to its highest level. 2. Determine Your Resting Heart Rate (RHR): bpm Take your pulse before you get out of bed in the morning. Do this for several days in a row to get consistent readings. 3. Calculate Your Heart-Rate Reserve (HRR): MHR - RHR : bpm Subtract your heart's resting rate from your maximum rate. For example, if you are 40 years old, subtract that number from 220; your maximum rate is 180. Next, subtract your resting rate or 80 in this example. Your heart-rate reserve is 100 beats per minute. This heart-rate reserve represents the cushion heartbeats available for exercise. 4. Calculate Workout Range for Heart Rate Aerobic Training Heart-Rate Range for Fat Burning: (HRR x.50) + RHR: bpm (HRR x.75) + RHR: bpm Aerobic Training Heart-Rate Range for Fitness: (HRR x.75) + RHR: bpm (HRR x.85) + RHR: bpm Training Heart-Rate Range for Athletic Training: (HRR x.85) + RHR: bpm (HRR x.90) + RHR: bpm EXAMPLE: The fat-burning range will lie between 50 and 75 percent of your heart-rate reserve. Using the example above, 50 percent of 100 beats per minute is 50. And 75 percent of 100 is 75. Next, add your resting heart rate to both numbers: = 130 and = 155. Therefore, during aerobic training, the heart rate that will most efficiently burn fat is 130 to 155 beats per Page minute. 2

3 The Bottom Line Nutrition Hot Topics By Katelyn Nicholson, R.D.N, LD Why Consider a Milk Substitute? Cow s milk boasts an impressive nutrient profile. It s rich in quality protein, vitamins and minerals like calcium, phosphorus and B Vitamins BUT it s not suitable for everyone. Milk allergy: 2 3% of kids under the age of three are allergic to cow s milk. This can cause a range of symptoms, including rashes, vomiting, diarrhea and severe anaphylaxis. Around 80% of kids outgrow this allergy by age 16. Lactose intolerance: An estimated 75% of the world's population is intolerant to lactose, the sugar found in milk. This condition happens when people have a deficiency in lactase, the enzyme that digests lactose. Dietary restrictions: Some people choose to exclude animal products from their diets for ethical or health reasons. For example, vegans exclude all products that come from animals, including cow s milk. Potential health risks: Some people choose to avoid cow s milk due to concerns over potential contaminants, including antibiotics, pesticides and hormones. Non Dairy Substitutes 1. Soy Milk Soy milk is made with either soybeans or soy protein isolate, and often contains thickeners and vegetable oils to improve taste and consistency. It typically has a mild and creamy flavor. However, the taste can vary between brands. It works best as a substitute for cow s milk in savory dishes, with coffee or on top of cereal. In terms of nutrition, soy milk is a close non-dairy substitute for cow s milk. It contains a similar amount of protein, but around half the number of calories, fats and carbohydrates. It is also one of the few plant-based sources of high-quality complete protein, which provides all the essential amino acids. These are the amino acids that cannot be produced by the body and must be obtained from the diet. On the other hand, soy has become one of the world s most controversial foods, and people are often concerned over its effects in the body. This is mostly because of the large amounts of isoflavones in soy. These can affect estrogen receptors in the body and affect the function of hormones. Lastly, soy milk made from soybeans is not recommended for people with a FODMAP intolerance or who are in the elimination phase of the low-fodmap diet. 2. Almond Milk Almond milk is made with either whole almonds or almond butter and water. It has a light texture and a slightly sweet and nutty flavor. It can be added to coffee and tea, mixed in smoothies and used as a substitute for cow s milk in desserts and baked goods. Compared to cow s milk, it contains less than a quarter of the calories and less than half the fat. It is also significantly lower in protein and carbohydrates. It is one of the lowest-calorie non-dairy milks available and is a great option for those wanting or needing to lower the number of calories they re consuming. What s more, almond milk is a natural source of vitamin E, a group of antioxidants that help protect the body from disease-causing substances known as free radicals. 3. Coconut Milk Coconut milk is made from water and the white flesh of brown coconuts. It is sold in cartons alongside milk and is a more diluted version of the type of coconut milk commonly used in Southeast Asian and Indian cuisines, which is usually sold in cans. Coconut milk has a creamy texture and a sweet but subtle coconut flavor. Coconut milk contains one-third the calories of cow s milk, half the fat and significantly less protein and carbohydrates. In fact, coconut milk has the lowest protein and carbohydrate content of the non-dairy milks. It may not be the best option for those with increased protein requirements, but it would suit those looking to reduce their carb intake. What s more, around 90% of the calories from coconut milk come from saturated fat, including a type of saturated fat known as medium-chain triglycerides (MCTs). Some research suggests that MCTs may help reduce appetite, assist with weight loss and improve blood cholesterol levels more than other fats. On the other hand, a recent review of 21 studies found that coconut oil may raise levels of total and bad low-density-lipoprotein (LDL) cholesterol to a greater extent than unsaturated oils. However, much of this research is based on poor-quality evidence and there is very little research on the effects of coconut milk specifically. At the end of the day, consuming a moderate amount of coconut milk as part of a healthy diet should not be a cause for concern. The Bottom Line: Choosing a Milk Substitute There are a few things to consider when choosing a cow s milk alternative, including nutrient content, added Page 3 sugars and additives. Reading food labels will help you understand what s in the milk you are buying. Taste, nutrition and cost of alternatives can vary, so it might take a while to find the one that s best for you.

4 Recipe of the Month: Strawberry Banana Energy Smoothie Ingredients: 1/2 c. plain Greek yogurt 1 banana, sliced 1/4 c. raw almonds 1/2 c. old fashioned oats 2 c. frozen strawberries 2/3 c. almond milk, unsweetened 1 tsp. honey (optional) Makes 3 cups Nutrition Facts: Calories: 365 Total Fat: 14 g Sodium: 56 mg Total Carbohydrate: 51 g Fiber 5 g Sugar 13 g Protein: 14g Calcium 20% Vitamin C 104 % Directions: 1. Add all ingredients in a blender. 2. Blend for about 90 seconds until the mixture is smooth. 3. Add more or less honey as needed. Top with chopped almonds, strawberries or bananas if desired. NEXT CLASS STARTS JULY 16! Two Convenient Locations: Cerro Gordo County Public Health 10:00 AM Mason City Family YMCA 5:00 PM Former Participants: "I didn't expect much from the program in the beginning. I had tried everything (or so I thought). But this program really works if you take it seriously. My A1C has dropped 1.5 points in just 4 months of the program! My doctor is ecstatic.

5 HIDDEN INGREDIENTS Become an expert food label reader for better health! Watch Your Portion Size Fat: The Good vs The Bad Avoid Trans Fat Choose Foods with Mono & Polyunsaturated Fats (Healthy) Consume Saturated Fats in Moderation Calories: Everybody requires a different amount of daily calories based on their size, activity levels and hormones. Find your calorie zone at Calorie Calculator Sodium: If you are at risk or have high blood pressure, minimize sodium intake Cholesterol: Dietary Cholesterol is no longer a major concern for increasing a person s chance for heart disease so the USDA has removed Cholesterol limits from the food label recently. Protein: Protein is the building block of the body. Choosing foods high in protein for each meal and snack is a great idea! And it will keep you full longer so you won t be hungry every other hour! Also Read the Ingredient List! Avoid: Hydrogenated Oils (Trans Fat) Limit: Added Sugars - AKA... High Fructose Corn Syrup Fructose Honey Dextrose Fruit Juice Cane Sugar Syrup Carbohydrates: Combination of starches, sugars, fiber and sugar alcohols Dietary Fiber: Get More! Improves Digestion Does not add calories Helps arteries and organs clear debris Sugars: LIMIT THESE Excess sugar intake is linked to Diabetes, Heart Disease, Obesity Cancers, Autoimmune Diseases and more! Limit Sugar consumption to grams per day!! Men < 9 tsp /day Women < 6 tsp / day Added Sugars: These are sugars added during processing; not original to the food AVOID THESE!