Tag: Health

A New Year – Focus on an Action Plan for Healthy Living

As 2018 comes to a close and you look toward 2019, we encourage you to focus on improving your health and wellness. K-State Research and Extension has a great resource, Action Plan for Health Living, which can help you set goals throughout the New Year that can truly enhance your quality of life. Remember to reach out to the Post Rock District Agent Team as you work toward your goals. We are happy to assist and support you!

By:  Nora Rhoades

Give an Active Gift

If you have a technology related item near the top of your holiday or birthday wish list, you’re not alone.  Many adults and children ask for some form of technology which might be a tablet, TV, smart phone, video game, etc.  Although these forms of technology might sound great and are okay to use every once in a while, too much sedentary behavior and screen time negatively impacts health in numerous ways.  Before making a purchase that will encourage more screen time and sitting, consider giving a gift that will keep kids and families active throughout the year!

Ideas for Active Gifts:

  • Balls, Frisbees, hula hoops
  • Sleds
  • Scooters, bikes and riding toys (along with helmet, knee/elbow pads)
  • Roller blades or roller skates (along with helmet, knee/elbow pads)
  • Sports equipment
  • Active music
  • Kites or sand box toys
  • Active board games
  • Family membership to a fitness center, children’s museum, or zoo.
  • Fishing poles
  • Gardening equipment
  • Pair of sneakers

Source: University of Nebraska Extension

By:  Ashley Svaty

Stay Strong, Stay Healthy coming to Smith Center!

Have you been wanting to make your health a priority?  Now is a great time to do just that!  Registration is now open for the upcoming older adult strength training program Stay Strong, Stay Healthy. Strength training is especially important in older adults and can improve balance, strength, flexibility, and quality of life. We will meet on Mondays and Wednesdays beginning October 22nd-December 19th from 9:30-10:30am. The session will be held at the Srader Center in Smith Center. Cost for this program is $20, but there are financial scholarships available.  Registration is required by October 19th, and you can do so by visiting our office in Smith Center or by calling (785) 282-6823.  A minimum of six participants is required.  Feel free to contact Ashley, the instructor at asvaty@ksu.edu  with any questions about the program.

By:  Ashley Svaty

Stay Strong, Stay Healthy coming to Downs!

Have you been wanting to make your health a priority?  Now is a great time to do just that!  Registration is now open for the upcoming older adult strength training program Stay Strong, Stay Healthy. Strength training is especially important in older adults and can improve balance, strength, flexibility, and quality of life. We will meet on Mondays and Wednesdays beginning September 21st- November 21st from 2-3pm. The session will be held at the Zion Lutheran Church in Downs. Cost for this program is $20, but there are financial scholarships available.  Registration is required, and you can do so by visiting our offices in Osborne or Beloit or by calling (785) 346-2521.  Feel free to contact Ashley, the instructor at asvaty@ksu.edu with any questions about the program.

By:  Ashley Svaty

Add More Plants to your Plate!

The Dietary Guidelines for Americans encourages increased consumption of plants — whole grains, fruits, vegetables, legumes, nuts, and seeds — and reduced consumption of solid and added fats, added sugars, and refined grains. However, people are not eating nearly as much plant food as is recommended. Only 19% of Kansas adults eat enough fruits and vegetables. Don’t let a busy schedule keep you from choosing healthful foods. Instead, turn to a diet with more plants, one that is full of flavor and nutrients, low in calories, and very satisfying.

Benefits of Consuming More Plants

  • Weight control: Weight gain is generally correlated with high daily calorie intake without nutrient-dense foods full of dietary fiber and complex carbohydrates. Fruits, vegetables, legumes, and whole-grain foods typically provide a feeling of fullness with fewer calories, compared to other types of foods. Putting more of these kinds of plants on the plate makes it easier to manage appetite and maintain body weight.
  • High dietary fiber: Only plant foods contain fiber. Dietary fiber is a complex form of carbohydrate. Several decades of studies have confirmed the health benefits of eating a fiber-rich diet. Specifically, diets rich in foods containing fiber — such as fruits, vegetables, and whole grains — may reduce the risk of coronary heart disease and improve regularity. A healthy elimination system allows bodies to get rid of toxins. Beans and legumes contain more dietary fiber than almost any other food, so they are an integral and versatile part of a balanced diet. The dietary fiber in legumes is both soluble, which is especially useful in helping control cholesterol levels to lower heart disease risk, and insoluble, which improves regularity. Beans are also filling, so they help promote weight management by satisfying hunger.
  • Chronic disease management: Consuming a diet featuring more plants is good for your health, today and tomorrow. Complex carbohydrates are easy to digest, and the antioxidants in plants help strengthen your body’s immune system. Many people with heart disease, diabetes, cancer, and various autoimmune diseases have been able to alleviate their symptoms by eating more whole grains, fruits, vegetables, legumes, nuts, and seeds, and consuming fewer solid and added fats, added sugars, and refined grains.

Adopting a more plant-based diet requires a change in thinking. It is not easy to change eating habit.  But gradually, as more vegetables, fruits, and grains and legumes are added to your daily menu, you will discover how “real food” looks, smells, and tastes.

For more information about adding more plants to your plate, please view our K-State Research and Extension publication MF2977, which is the source of this information.

By:  Ashley Svaty

Community Leaders Engage in Critical Community Health Conversations

In a move to create a more prominent “culture of health” in our region, community leaders representing Jewell, Lincoln, Mitchell, Osborne and Smith Counties participated in a series of meetings Kansas State University organized across the state of Kansas.

They had one goal in mind: to make Kansans healthier.

Read more about these conversations, and discover why it is important for our communities to make health and wellness a priority at http://postrockextension.blogspot.com/2018/04/post-rock-district-community-leaders.html

By:  Nora Rhoades

Summer Sun Safety

The kids will be out of school before we know it, which means plenty of time outdoors! Before going outside, make sure you always lather up with sunscreen to protect your skin.  To avoid burns, make sure you wear sunglasses and a wide brimmed hat and seek shade especially between 10am-4pm when UV rays are strongest. Lather up with a broad-spectrum sunscreen with an SPF of 30 or higher 30 minutes before outdoor activities and reapply at least every 2 hours. For more information please check out our May Building Strong Families insert found here: https://bit.ly/1ThhOSk

By:  Ashley Svaty