Did you know that September is Cholesterol Education Month? Cholesterol is a waxy, fat-like substance found in your body and many foods. Your body needs cholesterol to function normally and makes all that you need. However, too much cholesterol is not good for us and can build up in our arteries. After a while, these deposits narrow our arteries, putting us at risk for heart disease or a stroke. Regularly checking your cholesterol values during your doctor’s visits are important….and taking proper steps to make improvements if levels are off are key to wellness and improved health.
Nutritionally, there are ways for us to lower our cholesterol. By following a heart healthy diet we can reduce unhealthy blood cholesterol levels and lower our risk for heart disease.
Eat a balanced diet with whole grains, fruits and vegetables, and lean protein sources.
Consume foods rich in soluble fiber.
Achieve and maintain a healthy weight.
Participate in physical activity and exercise.
Choose heart-healthy unsaturated fats.
Limit saturated fats, trans fats, and cholesterol intake.
Limit refined carbohydrates especially sugar, sweets and sugar-sweetened beverages.
Limit alcoholic beverages and avoid tobacco products.
If you want to learn more and/or need individual help, be sure to contact me for more support!
Our diabetes support group is meeting again! Be sure to check out the details below and join the group.
Meeting Time: 2nd Thursday of the Month @ 6:00 pm Location: Holy Name Church • 1009 Skyline Drive, Watertown, SD
September 9th Topic: Diabetes and Mental Health Managing mental health and chronic disease is differnt for everyone. Join the discussion with Karla Schupp, Clinical Social Worker (CSW-PIP) with Rising Hope 605
A group gathering for people with diabetes and those who support them. Meetings feature a speaker. Presentation topics change each month related to diabetes.
It’s hard to believe school starts in the next few weeks…. and that means homework, studying, and activities! We often forget about the importance of our health due to the fact we get consumed by our studies. Making health a priority during school is important and can be much easier than most would think. Whether you’re in elementary, high school, or college, here are some healthy tips to keep a healthy balance between nutrition and school:
•Pack healthy snacks/lunches: One main reason students establish unhealthy eating habits is because of how busy their schedules are. Packing healthy snacks to bring to class or to your study spot makes it easy to skip the junk food and extra caffeine.
•Hit the gym/use recess: Elementary students should use their recess period to add some extra physical activity to their day. Many universities have wellness/rec centers that are free for students to use. Take advantage! Working out for as little as 30 minutes a day can make a big difference.
•Get a good night’s sleep: Sleep puts our bodies into an anabolic state, meaning that our muscles grow and recover from break down. Getting enough sleep each night is vital for our body to reach its peak potential and function properly.
•Eat breakfast: Skipping breakfast is very common for students of all ages. Eating breakfast helps keep you fuller throughout the day, making it easier to lay off the junk food. Eating in the morning also gives students more energy and makes them more attentive during class.
•Walk/bike to school: Walking or biking to school instead of driving is an easy way to burn a couple extra calories during the day.
There are multiple ways we can stay healthy during the school year. Make sure to stay health conscious and you will have no problem keeping a healthy lifestyle. -Kelsey
Many of us enjoy one or more cups of coffee each morning and although the caffeine and wake-up call it provides may be the motivating factor, perhaps some of the drink’s other benefits can play a role in your continued enjoyment of it!
Coffee has been shown to help with brain function, perhaps prevent some diseases, and increase calcium intake when milk is added. Coffee also contains antioxidants and has anti-inflammatory properties as well. Important vitamins and minerals such as potassium, niacin, vitamin E and magnesium are also present in coffee.
One thing to keep in mind about your morning pick-me-up may be to choose wisely. Some of the fancy coffee drinks found at popular coffee shops can also contain loads of sugar and fat, which may contribute empty calories to your daily intake. When choosing a coffee drink, choose low or non-fat drinks or plain coffee, or plain coffee with milk to ensure the most benefit from your coffee.
During the hot summer months, enjoy cold-brew coffee or iced coffee as a seasonal way to reap these benefits!
It’s hard to believe school will be starting again in about 6 weeks! It can be a difficult transition for kids on many different levels. One of the hardest aspects of going back to school is getting up in the morning. With young kids getting out of bed can be hard and getting them into the car to get to school on time is even harder. However, just because you might be short on time it is essential that kids get a healthy and nutritious breakfast. When kids eat breakfast in the morning it is setting them up for success throughout the rest of the school day. With their little tummies full they will be able to focus on learning and have the energy to get through until lunch. Here are some simple ideas that are quick for those morning when you are running late to ensure you set your kids up for success. Getting back into the habit of a healthy breakfast is a good habit to get back to now, to help the transition to school go better!
Piece of toast with peanut butter and milk
Low-fat yogurt with some fresh or dried fruit or granola
Apple slices and peanut butter
Cheese stick and cup of fresh fruit or 100% fruit juice
Oatmeal with nuts or fruit
Fiber rich cereal and milk
Granola bar with dried fruit or nuts in it
Nutrition shake such as Pediasure, Boost Kids Essentials, or Carnation Instant Breakfast
