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Tag: Health

Sugar: Sinfully Sweet?

Posted on by djbechard

Despite its delightful taste, sugar has been getting a lot of bad press lately. More and more health experts are warning the public about sugar’s harmful effects. Is sugar harmful because it provides “empty” extra calories and contributes to weight gain? That’s part of the story but medical experts now believe calories from added sugars are more harmful than other extra calories.

Our bodies are not well designed to handle concentrated sugar “loads.” For example, we can’t use all the concentrated sugar in a can of soda fast enough, so the liver converts excess sugar into small dense particles of fat, which contribute to heart disease.

How much sugar is too much?

Depends on who you ask. The Dietary Guidelines for Americans recommends limiting added sugars to no more than 10 percent of daily calories – roughly 12 teaspoons a day for most adults. So how are we doing? Not so well. Most adults take in about 20 teaspoons of added sugars every day, and some consume much, much more.

If you’re on of those people, don’t feel bad. It’s really easy to drink and eat sugar. Just one 12-ounce can of soda has 39 grams of added sugar, which is equal to almost 10 teaspoons of sugar. That’s without added sugars from sweet snacks and desserts.

Sugar busting tips

If you’d like to cut down on the amount of added sugars in your drinks, snacks, and sweets, here are a few ideas:

  • Drink more water. Add a splash of juice to plain sparkling water for a refreshing, fizzy, low-calorie drink.
  • Think fun size. Reach for smaller portions of chocolate, sweets, and desserts. A single square or just a bite can satisfy cravings when we truly savor them.
  • Replace with fruit. Eat your vegetables at meal time and save fruit for dessert.

Source: Iowa Department of Health

By: Jamie Rathbun

Cooking Ahead for Holiday Meals

Posted on by djbechard

Last-minute hurried food preparations can drain any cook’s holiday spirit. This month Post Rock Extension aims to help you take some of the hassle out of your holidays, while keeping food quality and food safety a top priority.

All perishable foods

Avoid leaving perishable foods at room temperature for more than two hours. This includes the total time for preparation AND serving. Perishable foods include: meat, fish, poultry, eggs, cooked dry beans, dairy products, and cut fruits and vegetables.

Fruits and vegetables

  • Assemble vegetable casseroles a day in advance, cover and refrigerate. Bake on the day of your dinner, planning 15 to 20 minutes extra heating time. Heat until they are hot and steaming throughout.
  • Cut washed fruits and vegetables within a day of your meal for salads and relish trays. Keep cut fruits from turning brown by coating them with lemon, orange, or pineapple juice, or a commercial anti-darkening preparation. Cover and store in the refrigerator above raw meats and below cooked items.

Protein foods

  • Purchase fresh raw meat, poultry, or seafood no more than 1 to 2 days before your holiday meal. Freeze for longer storage.
  • If you have frozen meat, poultry, or seafood, place it on a tray on the lowest shelf in the refrigerator and allow approximately 24 hours for each 5 pounds of weight for it to thaw.
  • If you cook meat, poultry, or seafood the day before your meal, refrigerate it in small portions in shallow pans within 2 hours of cooking. You can place loosely covered foods in the refrigerator while they are still warm. Cover them tightly when completely cooled. On the day of your meal, reheat them until hot and steaming, to 165°F as measured with a food thermometer.

Baked goods

  • Almost all types of cookies, cakes, breads, and muffins can be baked in advance and frozen for up to 2 months. Avoid freezing cakes with whipped cream or other soft fillings, since this will result in a soggy cake upon thawing.
  • Cook baked goods completely before storing them in airtight, moisture-proof containers.
  • Thaw cheesecake in the refrigerator, covered, where it will remain fresh for seven to ten days. Thaw non-perishable baked goods at room temperature in their freezer container to prevent them from drying out.

Adapted from: University of Nebraska-Lincoln Extension

By: Jamie Rathbun

988 – Suicide and Crisis Lifeline

Posted on by djbechard

In 2020, Congress designated the new 988 dialing code to operate through the existing National Suicide Prevention Lifeline. Moving to a 3-digit dialing code is a once-in-a-lifetime opportunity to strengthen and expand the existing National Suicide Prevention Lifeline.

The 988 dialing code will be available nationwide for call (multiple languages), text or chat (English only) on July 16, 2022.  Until then those experiencing a mental health or suicide-related crisis, or those helping a loved one through a crisis, should continue to reach the Lifeline  at its current number, 1-800-273-8255. This number will not go away.

Moving to 988 will not replace the Lifeline, rather it will be an easier way to access a strengthened and expanded network of crisis call centers.

Many Americans are experiencing suicide and mental health crisis without the support and care they need.  In 2020 alone, the US had one death by suicide about every 11 minutes – and for people aged 10-34 years, suicide is a leading cause of death.

Moving to an easy-to-remember 3 digit dialing code will provide greater access to life-saving services.

By: Brenda Langdon

Music For Your Mind

Posted on by djbechard

Listening to music is enjoyable and entertaining, but did you know that music could make you healthier?

Music can energize your body, relax your mind, help with pain management, and it can even boost your mental performance and slow cognitive decline. Music can influence your thoughts, feelings, and behaviors. Here are just a few ways that music impacts your health.

Music can help you pick up the pace when walking and running. Listening to music while you exercise changes your perception of exertion and you are less likely to notice that you are working harder. Listening to fast-paced music can also help boost your motivation and enjoyment of physical activity.

Music can boost mental performance. Instrumental tracks, played quietly in the background, are best, and research has shown that playing more upbeat music led to improvements in processing speed and benefits in memory in older adults.

Music can be an effective way to cope with stress, to soothe the mind, and help you relax. If you have symptoms of depression, music therapy can be a safe and effective way to help manage those symptoms.

Listening to music can be very helpful in the management of chronic pain. A study with fibromyalgia patients found that those who listened to music just one hour a day experienced a significant reduction in pain in comparison to a control group.

Finally, music can help you fall asleep and get better quality sleep. Playing relaxing classical music can be a safe, effective, and affordable remedy for insomnia.

Source: Walk Kansas 2022

By: Ashley Svaty

Things You Should Know About Mold

Posted on by djbechard
  • Potential health effects and symptoms associated with mold exposures include allergic reactions, asthma and other respiratory complaints.
  • There is no practical way to eliminate all mold and mold spores in the indoor environment; the way to control indoor mold growth is to control moisture.
  • If mold is a problem in your home, you must clean up the mold and eliminate sources of moisture.
  • Reduce indoor humidity (to 30-60%) to decrease mold growth by:
    • Venting bathrooms, dryers and other moisture-generating sources to the outside
    • Using air conditioners and de-humidifiers
    • Increasing ventilation
    • Using exhaust fans whenever cooking, dishwashing and cleaning
  • Clean and dry any damp or wet building materials and furnishings within 24-48 hours to prevent mold growth.
  • Clean mold off hard surfaces with water and detergent, and dry completely.
  • In areas where there is a perpetual moisture problem, do not install carpeting.
  • Molds can be found almost anywhere; they can grow on virtually any substance, providing moisture is present. There are molds that can grow on wood, paper, carpet, and foods.

By: Brenda Langdon

Sun Safety

Posted on by djbechard

Sunscreen is an important part of sun safety but sunscreen alone isn’t enough to keep you safe from the sun. When used as directed, sunscreen is proven to decrease your risk of skin cancer and help prevent premature skin aging. Wearing sun protective clothing and sunglasses will also increase your protection from the sun. Use the following tips this summer (and year-round) to protect yourself from the sun.

  • Look for Broad spectrum: This sunblock Protects your skin from both UVA and UVB rays.
  • Use SPF 30 or higher: Necessary for extended outdoor activities, including distance running, hiking, swimming and outdoor sports. SPF 30 is a must if you work outdoors.
  • Use water resistant and very water-resistant Sunscreens: Sunscreens labeled water resistant are tested to be effective for up to 40 minutes of swimming, while very water-resistant sunscreens stay effective for up to 80 minutes in the water.
  • Wear dark colors: Dark or bright colors keep UV rays from reaching your skin by absorbing them rather than allowing them to penetrate.
  • Choose loose clothes: Tight clothing can stretch and reduce the level of protection offered.
  • Look for a UPF label: Some clothing makers provide UPF labels, which indicate exactly how much of the sun’s rays the garment can shield.
  • Cover up: The more skin your outfit covers, the better your protection. Choose long-sleeved shirts and long pants or skirts.
  • Wear sunglasses year-round: Sun damage to the eyes can occur any time of year. Adults and kids should wear sunglasses year-round and choose shades that block 99 to 100% of UVA and UVB light.
  • Wear a hat: Choose a hat with at least a three-inch brim and tightly woven fabric (no holes) to protect your face and the top of your head.
  • Be aware of clouds: The sun’s rays can pass through haze and clouds, so eye protection is important even when there is cloud cover.
  • Take care near water, snow and sand: 80 percent or more of the sun’s rays reflect off of these surfaces, so that they hit your eyes and skin a second time.
  • Seek shade: Whenever possible, especially during times when the sun is most intense (typically 10 AM – 4 PM).

Source: skincancer.org

By: Ashley Svaty

Free Self-Management Workshop: Living with Chronic Conditions

Posted on by djbechard

If you are living with an ongoing health condition (such as arthritis, asthma, diabetes, high blood pressure, or depression) or you are a caregiver of someone who is, this is for you!

 

Free workshop series led by trained leaders to help you:

  • Learn decision-making and problem-solving skills
  • Communicate effectively with family, friends and health professionals
  • Manage fatigue
  • Learn new ways to eat healthy
  • Control pain
  • Increase physical activity
  • Set and accomplish goals
  • Deal with anger, depression, and difficult emotions
  • Better manage your health

 

Dates: Tuesday evenings March 1-April 15th (skipping March 22)

Time: 6:00 p.m.

Location: Sylvan Grove Public Library, 122 S. Main St., Sylvan Grove, KS

Registration: Call (785) 524-4432 by February 22 or email Ashley Svaty at asvaty@ksu.edu

By: Ashley Svaty