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Tag: Wellness

Healthy Body, Healthy Mind

Posted on by djbechard

Research has shown that what is good for your heart is also good for your brain. What we eat, how much we move, how well we sleep, and how we manage stress affect nearly every aspect of our well-being, including physical and mental health.

It is common to think that health and longevity are genetic traits. While genes do determine 20 to 25% of our overall health quality, lifestyle habits and the environment have a much greater influence on how well or long we live. While some benefits of a healthy lifestyle won’t be realized for weeks or months, you will probably feel better immediately after a walk or other physical activity.

Exercise increases brain chemicals associated with feeling happy, feeling less anxiety and stress, and even less physical pain. Getting more movement can also help some people relieve feelings of depression.

Other positive lifestyle habits will bring results quickly. Eating well and getting good rest will pay immediate dividends on your mental outlook and energy level.

By: Jamie Rathbun

Does “Green” Mean Clean?

Posted on by djbechard

Regular use of cloth bags is considered important to “save the environment,” but isn’t personal and family health just as important? The inside and outside of reusable grocery bags can be a breeding ground for dangerous foodborne bacteria which can pose a serious risk to our health.

Reusable bags if not properly washed between uses, create the potential for cross contamination of foods.

When transporting foods, keep food safety in mind. Juices from meats can leak from packaging and contaminate ready-to-eat foods like fruits and vegetables in the cloth bag. A good rule-of-thumb is to put raw meat in a separate plastic bag before packing in reusable bags, or use a separate cloth bag for meats.

Where do you place your reusable bags while putting groceries away? The outside of the bag may be contaminated from the grocery cart, the store counter, or from the floor of your vehicle. If you set bags on the counter when you get home, the germs on the outside of the bag are now on your countertops. Remember to wash and sanitize your countertops before preparing food.

When shopping for reusable cloth bags, look for ones that are washable and remember to launder bags often. Simply washing reusable cloth bags between uses in the washing machine, or by hand, with soap is effective at reducing bacteria by 99.9%.

By: Jamie Rathbun

Get “March”ing!

Posted on by djbechard

Walking is a wonderful option for physical activity, but venturing outside in winter months isn’t always appealing.

To get some extra steps in and avoid sitting too much on brutally cold days, try some of these marching in place variations. Use a counter top or chair for balance, if needed. To track your progress, keep a daily tally of how many times you perform one of these options.

Do each for account of 20. Add more repetitions as you are able.

  • High Knees: Standing tall, lift your knees as high as you can while you march.
  • Forward and Back: Take one small step forward with each foot, and one step back with each foot.
  • In and Out: Starting with your feet about a fist’s distance apart, take a small step to the side with one foot and then the other. Take a small step back in with one foot and then the other.

If desired, create your own patterns.  How many times can you do this throughout the day? Aim to increase over time.

By the end of the month you will be ready to join us for Walk Kansas 2023, March 26 – May 20. Contact any Post Rock Extension District office for details on how to register.

By: Jamie Rathbun

Tips To Keep Your Heart Healthy

Posted on by djbechard

Valentine’s Day is known for its roses, big red hearts, and vibrant pink and purple colors. It’s a holiday meant to show someone how much you care for them. February is also known as heart month and what better way to spread love than with a healthy heart?

According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death in America. Healthy food choices and an active lifestyle are two things you can control and will have a huge impact on your heart’s health. So what are some things you can do keep your heart healthy?

Eat a Variety of Foods. One of the keys to a healthy heart is making smart food choices. Eating a well-balanced diet will include a variety of foods such as whole grains, fruits, vegetables, lean protein, and low-fat or fat-free dairy foods.

Know Your Fats. Be sure to incorporate healthy fats into your diet. This means eating foods low in saturated and trans fats and high in unsaturated fats. Saturated fats are usually solid at room temperature and found in animal proteins and dairy foods. Trans fats are commonly found in vegetable oils that go through an industrial process to make the oils solid in form. Unsaturated fats tend to be liquid at room temperature. You can find unsaturated fat most commonly in fish, avocados, nuts, and vegetable oils.

Get Label Savvy. Learning how to read the food label can help you make heart healthy choices especially when it comes to fats. Remember information on the label is based on 2,000 calories per day. Visit the Food and Drug Administration’s interactive nutrition facts label to learn more.

Physical Activity Matters. Physical activity can play an important role in keeping your heart healthy. Regular, moderate physical activity (30-60 minutes most days of the week) can help control blood pressure, manage weight, manage stress, help you sleep better, and help you feel good by giving you more energy throughout the day. Our Walk Kansas program can help get and keep you motivated in your exercise endeavors.

 

By: Jamie Rathbun

Exploring Physical Activity Myths

Posted on by djbechard

We all know that physical activity is good for us, but it is easy to drag our feet – literally. We all have reasons to stay inactive, but sometimes those reasons are based more on myths than reality. Here are some of the most common myths about being physically active and how to replace them with a positive attitude.

“I don’t have enough time to be physically active.” Physical activity does take time, but there are ways to make it doable. If you don’t have 30 minutes in your daily schedule for an activity break, try to find three 10-minute periods. While on your lunch break, walk with a co-worker for 10-15 minutes. This is a great way to hold a short meeting or have social time. Need more family time? Spend time together being active by taking a walk, playing games, or going for a bike ride. Get the whole family involved in household chores like cleaning, vacuuming, and yard work.

“The older you are the less physical activity you need.” Most people become less physically active as they age, but keeping fit is important throughout life – especially as you get older. Regular physical activity increases older adult’s ability to perform routine daily tasks and to stay independent longer. Lack of physical activity can lean to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses. It’s never too late to start but you should check with your healthcare provider before beginning a new exercise program.

“Being physically active is too expensive. It takes equipment, special shoes, and I have to pay for a gym membership.” Physical activity can be done almost anywhere and does not necessarily require equipment, except a comfortable pair of walking shoes. Walking is perhaps the most practiced physical activity and it is absolutely free, requiring only that you dress appropriately for the weather. Many communities have parks, walking trails, or other pedestrian areas that are ideal for walking, running, or playing.

“Physical activity makes you tired.” Although you may feel somewhat tired during a workout session, you usually feel more energized afterward. Doing any regular physical activity can raise your overall energy levels and make you better able to handle everything you have to undertake during the day. Regular exercise can also improve your sleep and help you manage your stress.

Now that we’ve cleared up these myths and you’ve got a can-do attitude, mark your calendars for Walk Kansas 2023, March 26 – May 20.

Tags: Physical Activity, Exercise, Health, Wellness, Walk Kansas

Source: World Health Organization

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

Go With Your Gut Bacteria

Posted on by djbechard

Your colon, a.k.a. your large intestine, is home to 100 trillion bacteria. They represent some 1,200 different species, which have evolved over millennia. In fact, your gut has about four pounds of bacteria that entered your system from food and the environment. This may sound like a bad thing. But, research shows that those bacteria are crucial to your health. Among other things, they:

  • Digest fiber, along with other parts of food that you couldn’t digest otherwise.
  • Produce and activate B vitamins and vitamin K.
  • Release beneficial chemicals in food – including ones that may prevent cancer.
  • Activate your immune system (especially important during the cold and flu season).
  • Prevent “bad” bacteria from taking over and making you sick.

Evidence shows that gut bacteria probably influence our risk for many health problems, including obesity, type 2 diabetes, and certain autoimmune diseases. For example, lean people appear to have different gut bacteria than people who are obese, but scientists are only beginning to understand why. New research also shows that our personal bugs may affect mental health conditions, such as depression and anxiety.

So, while scientists are busy examining bacteria in poop samples, we can engage in a more enjoyable task. Focus on feeding the good bacteria in your gut so they can thrive and you can, too. The best food for intestinal bugs comes from plant-based fiber. The more kinds the better, so eat a wide range of fiber-rich vegetables, whole grains, beans, legumes, nuts and seeds. Diversify your diet, and get busy feeding those hardworking bugs.

By: Jamie Rathbun