PORT LUDLOW HEALTH NEWS (Click!)
NUTRITION & EXERCISE
COOKBOOKS, DIETS, FOOD SAFETY, HEALTHY EATING, OBESITY, RECIPES, Exercise & Physical Activity
- LOCAL RESOURCES
OlyCAP Senior Nutrition Program at Tri-Area Community Center
The Senior Nutrition Program consists of both Congregate and Home-Delivered Nutrition Services to help increase the nutrient intake of older individuals who might not eat adequately, and, through better nutrition, assist them to remain healthy and independent in their communities.
- Nutrition Pages -- Federal Government
- Local Government Pages on Nutrition
- University Nutrition Pages
- HEART & VASCULAR
- American Heart Association
"Heart disease is the No. 1 killer of Americans. We can reduce heart disease by promoting a healthy diet and lifestyle. Getting information from credible sources can help you make smart choices that will benefit your long-term heart health.
For the first time, the American Heart Association has defined what it means to have ideal cardiovascular health, identifying seven health and behavior factors that impact health and quality of life. We know that even simple, small changes can make a big difference in living a better life. Known as “Life’s Simple 7,” these steps can help add years to your life:
maintain a healthy weight;
engage in regular physical activity;
eat a healthy diet;
manage blood pressure;
take charge of cholesterol; and
keep blood sugar, or glucose, at healthy levels."
- Heart-Check Meal Certification Program Nutrition Requirements
- Group Health Cooperative
- NUTRITION INFORMATION THRU LOCAL VENDORS
Eating well as you age [HelpGuide]
YouTube's "Store Wars" [Dr. Brady's Website (Port Ludlow) on organic food]
- OBESITY, OVERWEIGHT & NUTRITION
- The Washington State Diabetes Connection
- The Nutrition Obesity Research Center (NORC),
formerly the Clinical Nutrition Research Unit (CNRU), has been designed to promote and enhance the interdisciplinary nutrition research activities at the University of Washington.
- UW Center for Public Health Nutrition
The Center for Public Health Nutrition is located within the University of Washington School of Public Health and is affiliated with the departments of Epidemiology and Health Services and the Interdisciplinary Graduate Program in Nutritional Sciences. CPHN houses three research groups:
UW Center for Obesity Research,
Public Health Practice Group,
Taste, Appetite and Eating Behavior Research Laboratory.
Institute of Medicine Issues Report on Obesity Prevention
News Author: Norra MacReady
CME Author: Laurie Barclay, MD
CME/CE Released: 05/14/2012;
In the United States, two thirds of adults and nearly one third of children are overweight or obese, regardless of age, urban or rural environment,
and racial or ethnic origin. This epidemic has created an enormous public health burden regarding chronic disease, disability, and death,
as well as an estimated annual cost of $190.2 billion....
- Nutrition Obesity Research Center (NORC) [Washington University, St Louis]
- Overweight and Obesity: Social Media Tools (CDC)
Communities Putting Prevention to Work (CPPW)
"... is a locally driven initiative supporting 50 communities
to tackle obesity and tobacco use—two leading preventable causes of death and disability in the United States."
- Video: Obesity Epidemic (CDC)
Video: "Can a Hospital Say, Only Thin Doctors Can Work Here"? Arthur L. Caplan, PhD, Dept. of Medical Ethics, Univ. of Pennsylvania
- ANTI-SUGAR VOICES
- MEDIA & NEWS ON NUTRITION
- Dr. Joel Fuhrman (PBS)
Dr. Fuhrman offers advanced nutritional advice based on sound scientific research.
Learn the basics of a Nutritarian lifestyle in Dr. Fuhrman’s Nutritarian Handbook and ANDI Food Scoring Guide.
- What's the Deal with Fats?
"The days of the ‘No-Fat Nineties’ are far behind us, and yet the fat debate still seems to be two sided: good fats vs. bad fats. No matter what side you’re on, fats deliver Essential Fatty Acids (EFAs) to your diet that your body can’t normally produce on its own. And they’re important too—EFAs aid in brain development, skin health, eye sight, weight control, and more. Here’s the skinny on what you should eat, what you should avoid, and the best sources of the truly good stuff."
Do We Need More Advice About Eating Well?" New York Times, April 15, 2012
SEVEN FOODS YOU SHOULD NEVER EAT" Fox News Dec 2011.
Does Eating Turkey Actually Make Us Sleepy? PBS Newshour HEALTH -- November 23, 2011;
By: Jason Kane
Live Chat with 'Pandora's Lunchbox' Author Melanie Warner [PBS Video, March 26,2013 (mainly about problems with processed food)]
Chocolate May Help Keep Brain Healthy
Science Daily, Aug. 7, 2013
Drinking two cups of hot chocolate a day may help older people keep their brains healthy and their thinking skills sharp, according to a study published in the August 7, 2013, online issue of Neurology®, the medical journal of the American Academy of Neurology.
F. A. Sorond, S. Hurwitz, D. H. Salat, D. N. Greve, N. D. L. Fisher. Neurovascular coupling, cerebral white matter integrity, and response to cocoa in older people. Neurology, 2013.
In One Study, a Heart Benefit for Chocolate NYT 14 Sept 2009
[The more you eat the better!]
- Heart-Healthy Living [Better Homes & Gardens]
- Nutrition & Diet (MSNBC)
- Special Nutrition Issue (Dr. Oz) Time Magazine Cover Story Sept 9, 2011
- Obesity (Guardian)
- www.vegsource.com/video/ [Video Library]
- PBS Food
- DIGESTIVE SYSTEM
PBS Video Episode: Guts with Michael Mosley (2013)
Join British journalist and physician Michael Mosley to uncover the secret life of the human digestive tract in this eye-opening and detailed exploration of a part of the body we seldom see. Enter the strange and mysterious world of the human stomach!
Digestion: At the Forefront of Good Health
by Autumn Pappas (2013)
(Member of the PLVC Wellness Committee
and Contributing Writer of the PL Voice)
Did you know that at least seventy percent of our immune system resides inside our digestive system? Digestive disorders have plagued our society, affecting an astounding 70 million Americans. Our once healthy digestive tracts have become compromised due to infections, undigested food, parasites and the overuse of antibiotics. Unhealthy diets of constant yeasts, carbohydrates and sugars have impaired our mucus lining and created chronic inflammation in our bodies. Chronic inflammation is the root cause of problems like heart disease, high cholesterol, high blood pressure, cancer, diabetes and strokes. Inflammation also affects our cells and damages our organs. With our immune systems so largely dependent upon a flourishing digestive system; we must take control of these issues and fight back.
How can we help our digestive systems? Take a probiotic supplement. Our small intestine contains natural probiotics, or beneficial bacteria, that populate our digestive tract. They fight off invaders like toxins and bad bacteria. Probiotics detoxify our bodies as well. However, when our digestive systems become imbalanced these probiotics diminish; thereby creating holes in our mucus lining. This is known by alternative doctors as “Leaky gut syndrome.” Leaky gut syndrome is apparent when harmful substances inside our bodies are leaked into our blood stream. This can create aches, pains, food sensitivities, gas and bloating.
Contrary to popular belief, yogurt does not contain enough probiotics to fight off bad bacteria for most people. For maximum results, buy a probiotic supplement that needs to be refrigerated and contains billions of microorganisms. There is no one size fits all when it comes to probiotics. What probiotic may work for your body, may not work for someone else’s. Natural forms of probiotics can be found in kefir; a drinkable yogurt. They can also be found in sauerkraut and kimchi; a fermented Asian vegetable mixture.
Additionally, dine on foods containing prebiotics. Prebiotics are natural substances found in food that encourage probiotics to grow. They mostly come from oligosaccharides, or carbohydrate fibers. Prebiotics can be found in many fruits and vegetables like bananas, berries, asparagus, tomatoes and onions. Garlic, honey, legumes and whole grains also carry them.
Consume enzyme rich foods. Enzymes are proteins that speed up chemical reactions. Metabolic enzymes are made in our bodies and are responsible for all of our processes. They literally sustain our bodies and our lives. Enzymes are essential to the digestive
process because they help breakdown molecules in our food. Therefore, our bodies can use them as an energy source. Juicing is a great way to take in enzymes since enzymes occur naturally in fruits and vegetables. Papaya, pineapple, nuts, seeds and sprouts are ideal enzyme sources. It should be dually noted that there are only enough enzymes in raw food to breakdown the molecules of that food. |
Be conscience and take time to chew food slowly and completely; in order to get the maximum amount of enzymes from that particular food. Furthermore, undigested food can harm the body and cause inflammation.
Our metabolic enzymes diminish at a faster pace than many would think. Our enzymes weaken as we age. For that reason, we cannot depend solely on our bodies to create all the enzymes we need. The best way to solve this ongoing problem is to take an enzyme supplement, in capsule or powder form. Enzyme supplements are extracted from different sources; including plant, animal and microbial. Plant and microbial enzymes are optimal because they are supportive to pH levels and they are not easily affected by stomach acids. In order to assist with the breakdown of fats and carbohydrates choose a supplement that contains a mix of different enzymes. Pay attention to the potency of the product you are purchasing, as different products contain varied amounts of enzymes. To our benefit, enzyme supplements also aid in weight loss.
Inflammation can be counteracted by taking an Omega-3 supplement daily. Omega-3’s boost brain activity and reduce cardiovascular disease. Look for high quality fish oil that contains Omega-3’s, DHA, and vitamin D3. Interject Omega-3 rich foods into your diet like flax seeds, walnuts, beans, olive oil, salmon, tuna and halibut.
Stick to an anti-inflammatory diet by avoiding high fructose corn syrup, sugar, processed foods, saturated fats and partially hydrogenated oils. Limit your intake of animal proteins with the exception of fish. Fill your plate with fruits, vegetables, whole grains and fiber. Use herbs and seasonings with anti-inflammatory values such as turmeric, ginger, cinnamon, rosemary and basil.
Ask your doctor about taking probiotic, enzyme and Omega-3 supplements; to make sure they are right for you. If approved, implement each supplement one by one. A healthy digestive tract is essential for a thriving body and immune system. The abbreviated version of this article appears in the February 2013 issue of the Port Ludlow Voice.
Friday Market in "Downtown" Port Ludlow;
- NUTRITION TRAINING & EDUCATION
Nutrition Education [Food & Nutrition Service, US Department of Agriculture]
FNS provides children and adults of all ages with nutrition education materials on how to improve their diets and their lives.
- Nutrition in Emergencies (UNICEF)
This course covers basic concepts around the humanitarian system and reform, undernutrition and response in emergencies, individual assessment and micronutrients. The package aims to increase the accessibility of information within key modules of the Harmonized Training Package: Resource Material for Training on Nutrition in Emergencies (the HTP) to strengthen the technical knowledge of individuals working in or aspiring to work in emergency nutrition.
- Health-, Lifestyle & Nutrition Coaching
- FOOD SAFETY
FAQs About Foodborne Outbreak Online Database (FOOD Tool)
The Centers for Disease Control and Prevention (CDC) today released a redesigned online tool making it easier to search data on foodborne disease outbreaks. The updated Foodborne Outbreak Online Database Tool (FOOD Tool) lets users search nearly 20 years of outbreak data by state, food, or germ.
Originally developed in 2009, the FOOD Tool includes national foodborne outbreak data reported to CDC from 1998 to 2014. New interactive features such as maps, graphs, and tables now allow users to search by specific foods and ingredients, view a “quick stats” display, and get case counts for multistate outbreaks.
(CDC Oct 20, 2015)
Consumer Reports investigation: Talking turkey
Our new tests show reasons for concern
Consumer Reports magazine: June 2013
In our first-ever lab analysis of ground turkey bought at retail stores nationwide, more than half of the
packages of raw ground meat and patties tested positive for fecal bacteria. Some samples harbored other germs,
including salmonella and staphylococcus aureus, two of the leading causes of foodborne illnes
in the U.S. Overall, 90 percent of the samples had one or more of the five bacteria for which we tested.
New regulations aim to reduce foodborne illness; Kitsap Sun;
By Brynn Grimley, Posted May 10, 2013 at 6:20 p.m.
"BREMERTON —The local health district board passed food regulations ... that will require farmers to refrigerate processed, ready-to-eat salad mixes from the time they are harvested to when they are sold. The increased regulations are aimed at reducing the risk of foodborne illness and cover more than just local farmers ... (but also) ... restaurants, temporary food establishments, bakeries, meat and fish markets, school cafeterias and preschools, grocery stores and food delivery services...."
- Food Safety (Jefferson County Public Health)
Search Kitsap County Health Inspection Records [Kitsap Sun, November 2011]
- Health & Human Services (HHS) and USDA Food Safety Consumer Site
- FDA's Recalls, Withdrawals and Alerts in the Last 60 Days
- CDC Food Safety
- NIH Senior Health: Avoid Foodborne Illness
Red Cross (Food Safety)
- Food Safety (USDA)
- Death toll from tainted cantaloupes rises to 16 in deadliest food outbreak in over a decade [Sept 28, 2011]
- "Adding Some Color to Your Plate" by Autumn Pappas, PL VOICE (pdf), Dec 2012, (scroll to p.7)
One of the best ways to have a balanced and healthy diet
is to eat an array of colored vegetables and fruits. The
different colors of these foods provide particular functions
for our bodies.....
PHYSICAL ACTIVITY & EXERCISE
- Exercise for Seniors
National Institute on Aging (NIA/NIH): Exercise & Physical Activity: Your Everyday Guide
- NIH SeniorHealth: Exercise for Older Adults (Health Benefits)
".... Regular physical activity and exercise are important to the physical and mental health of almost everyone, including older adults. Staying physically active and exercising regularly can produce long-term health benefits and even improve health for some older people who already have diseases and disabilities. That's why health experts say that older adults should aim to be as active as possible...."
CDC: Strength Training for Older Adults
Growing Stronger is an exercise program based upon sound scientific research involving strengthening exercises—exercises that have been shown to increase the strength of your muscles, maintain the integrity of your bones, and improve your balance, coordination, and mobility.
Senior Fitness: You’re Never Too Old to Exercise
HelpGuide: Exercise and Fitness as You Age
Health & Aging: Seniors and Swimming
"Swimming in particular is a great activity because it is easy on the joints, increases flexibility, tones and shapes muscles, reduces the risks of osteoporosis and heart disease and engages a healthy state of mind. While on the treadmill or going for a jog you can experience discomfort in ankles, knees and hips, but swimming exercises without pressure on the joints. Improved flexibility can allow for greater posture, less soreness and a low rate of injuries"
MayoClinic: Exercise: A Drug-Free Approach to Lowering High Blood Pressure
Exercise and Stroke Prevention
- USNews: Senior Citizens Need to Work Out, Too
EXERCISE AS WE AGE WITH ACTIVE LIFE PHYSICAL THERAPY
by Kathy Traci, PLVC Wellness Committee
The 2012-2013 theme of the PLVC Wellness Educational Forums is Continuum of Care. The first of this series was well attended. [On September 24, 2012] Physical Therapist and business owner Michael Haberpointner and his staff at Port Ludlow's Active Life Physical Therapy presented a forum entitled Exercise as We Age. Physical Therapist Kari Van Schyndel and Physical Therapist Assistant Jessica Monroe presented with Michael. Michael pointed out that by 2030, one in five Americans will be 65 or older and they need to add exercise to their daily regimen, if they want to slow down the aging process. Loss of strength and stamina accelerates due to lack of activity and 1/3 of those over 65 have a fall each year. Strength is a modifiable risk factor for falls. With age, body weight increases with a higher percentage of fat. Poorer cell oxygenation, loss of bone tissue, and osteopenia or osteoporosis may affect weight bearing joints. Every pound you gain equals 4 pounds of pressure on the knees and 6 pounds of pressure on the hips. Between 70 and 80 years of age, individuals lose 20 to 40 % of their muscle strength.
According to Kari Van Schyndel, MPT, exercise is a magic pill. Exercise helps control weight and improves muscle mass, sleep, and cognition function. Exercise prevents or delays some diseases. Aerobic exercise increases the rate at which glucose in the blood is taken up by the muscles. This affects one’s level of brain cell degeneration and brain cell connections. Balance exercises improve the sense of where the body is in space, thus preventing falls. According to Jessica Monroe, PTA, core strengthening exercises prevent or decrease back pain and improve posture. They are especially good for those who play golf. Endurance exercises are those that increase breathing and heart rate (Recommended duration: 20 to 60 minutes per day, three to five times a week - note: can be performed in 10 minute sessions). These exercises include brisk walking, yard work, dancing, jogging, swimming, biking and climbing hills /stairs. Therapeutic exercises, such as water aerobics, increase range of motion.
Michael and his staff left the audience with the following specific recommended daily exercises:
• Sit and Stand (from the front half of a straight chair - 20 to 30 times)
• Heel Toe Rise (Standing at a counter and keeping the hips in line with the body - 20 to 30 times)
• Calf Stretch (hands on wall and holding one leg back for at least 20 seconds – 2 to 3 times)
For specific exercises for your body’s condition, ask your doctor for a prescription to a physical therapist. (Medicare covers a specific number of physical therapy sessions per year.) Michael and his staff are available to answer your questions. They can be reached at 360-437-2444.
----- Original Message -----
From: Kathy Anderson
Sent: Wednesday, May 29, 2013 7:44 PM
Subject: re website
Hi I like the website. Could you add the fitness classes going on at Port Ludlow.
I teach a zumba class at South Bay open to non-members as well tuesday and
thursdays 5:45-6:45 . This just started up.
Also classes include zumba gold toning monday and thursday at 8:15-9:15 and
Wednesdays regular zumba classes at 11 and taught by Marcelle.
- OTHER EXERCISE SITES
- Aquatic Exercise & Therapy
- Harrison - Silverdale Aquatic Therapy
- Harrison Health & Wellness at Haselwood Family YMCA [YMCA Swimming Pool inSilverdale]
Orthopaedic conditions, medical conditions, and neurological disorders may reduce your ability to bear weight on your legs,
tolerate the impact exercise on land, or move against the forces of gravity. Aquatic therapy is a rehabilitation option
that allows people to exercise in a water environment. The water provides support, buoyancy, and gentle resistance during exercise....
- Kitsap Physical Therapy
- Adult Aquatics Classes (Port Townsend YMCA, as of March 1st, 2014) [Mountain View Pool 1919 Blaine Street, Port Townsend, WA 98368]
CDC: Physical Activity for Adults (Guidelines)
- Videos: Physical Activities
These videos help explain the guidelines, give you tips on how to meet them and show you how to do muscle strengthening exercises properly.
NIH SeniorHealth: Exercise: How to Stay Active
PBS Video Episode: The Truth About Exercise with Michael Mosley (2013)
Join British journalist and physician Michael Mosley on his journey to uncover the truth about exercise. Mosley reveals the latest scientific discoveries about how our bodies respond to a workout and why individuals respond differently.
Exercise: 23 and 1/2 hours: What is the single best thing we can do for our health? [YouTube Video] |
- Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging, 2011
- Stay Active & Indepent for Life
State of Washington (DoH, 2001/06) Online by Health Education Resource Exchange (HERE)) 25pp.,pdf,
- Fitness & Nutrition New York Times (Section)
Tri a Mini-Triathlon: Popular sport combines cross-training, camaraderie
by: Elizabeth Agnvall | from: AARP | November 9, 2012
What would you like to see on this nutrition and physical activity page?
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