Heart Disease

Heart Disease

Heart disease, the number one cause of death in the United States and 17 percent of U.S. health spending, is estimated to affect 40 percent of U.S. adults or 116 million people, according to recent reports. We’ve all heard the messages about cardiovascular disease and other conditions: we need to take better care of ourselves by making healthy lifestyle choices. Messages are often framed from the perspective of health, but did you consider how much being unhealthy can impact your finances?

One study estimated that over the course of a person's lifetime, the cost of severe coronary artery disease -- the most common form of heart disease -- is more than $1 million. That includes both direct and indirect costs. Direct costs include medications, operations, diagnostic testing, and long-term medical expenses. Indirect costs might include lost wages from not working during recovery or loss of job altogether. There are some ways to help reduce the costs of cardiovascular disease.

•  Eat more foods from vegetable sources and fewer foods from animal sources. It's a simple way of decreasing the unhealthy fats in your diet.

•  Eat less salt. Sodium directly contributes to high blood pressure, which in turn leads to cardiovascular disease.
•  Get more physical activity. Regular exercise can improve blood pressure and cholesterol levels, control weight, and reduce your risk of heart disease. The American Heart Association recommends at least 150 minutes of moderate physical activity each week, which could be 30 minutes of moderate to vigorous physical activity --such as brisk walking or biking -- five days of the week.
•  Reduce stress. Researchers aren't sure how chronic stress contributes to heart disease, but the two are linked. Do what you can to reduce tension in your life. Try breathing exercises, meditation, or yoga to calm yourself.
•  Go to the doctor annually for preventative tests to keep you on track for your health and for early detection of symptoms.
•  Control other risk factors. If you have risk factors for heart disease --like high blood pressure, high cholesterol, or diabetes -- work with your doctor to get them under control.

Source: Maria Pippidis, University of Delaware Cooperative Extension

Lenten Season is Here

Lenten Season is Here

With Lenten season here, many people are including more fish and seafood in their diets. According to the 2010 Dietary Guidelines, Americans are encouraged to increase the amount and variety of seafood consumed by choosing seafood in place of meat and poultry. Eating two to three servings of seafood per week has health benefits including maintaining brain health and reducing heart disease. Seafood contains healthy nutrients including omega-3 fatty acids, iron and B-vitamins. It also has less saturated fat than other protein foods.

Here are some great options for seafood varieties. Flavor varies among types of fish and seafood.  

• Tilapia is a somewhat sweet and mild flavored fish. It has a flaky texture and is considered a lean fish.
• Shrimp has a nutty, popcorn-like, sweet-savory flavor. If overcooked, it can have a rubbery texture. It can be added to many recipes.
•  Salmon is meaty, succulent and savory. It is very versatile and can be used in a variety of entrees.

Fish and seafood are delicate and cook at a faster rate. Fish should be cooked to 145 degrees or until flesh is opaque and flakes with a fork. An instant-read thermometer is a great tool to ensure the fish does not become overcooked.

Get the Most Nutrition for Your Money

Get the Most Nutrition for Your Money

Whole grains, vegetables, fruits, fish, low-fat milk. These foods are basic to good health, yet most children and their families don’t eat enough of them.
One reason for this is because people often believe healthy foods aren’t affordable. Recent information from the U.S. Department of Agriculture, Economic Research Service indicates that when we compare the average portion sizes of healthy foods to foods high in solid fat, added sugars or salt, healthy foods are often less expensive. For example, a medium apple costs less than a standard-size candy bar.

  
Here are some examples of healthy, low-cost foods. Oatmeal is a low-cost, whole grain food. Carrots, cabbage, fruits in season and frozen orange juice are great examples of low-cost vegetables and fruits. The challenge is in knowing when foods are a good buy and how to make the most of limited food dollars.

Below are some suggestions that families can use to stretch their food dollars and enjoy a healthy diet.

Make half your plate fruits and vegetables.

–Know when fruits and vegetables are in season (http://www.resilientcities.org/Resilient_Cities/FOOD_SYSTEMS_files/Wisconsin%20Seasonal%20Availability.pdf) or a good buy. For example, tomatoes are in season in the summer and oranges are a good buy in the winter.

–Frozen and canned vegetables and fruits may be less expensive than fresh, especially when the fresh varieties are not in season. Choose frozen vegetables without sauces, and fruits canned in juice to reduce fat and sugar.

–Buy only the foods that your family will eat before they spoil. Throwing away food is equivalent to throwing away money. This advice is especially important when purchasing perishable foods such as fresh fruits and vegetables.

--Keep fruits and vegetables where they can be easily seen. For example, put fruit in bowls on tables or countertops so they are more visible and more likely to be eaten. Cut up vegetables like carrots, celery, cucumbers and green peppers when you bring them home so they are readily available as snacks and can be used in recipes when time is tight.

–Grow some of your own vegetables. Even a few tomato plants in containers on a porch can yield a bounty of tomatoes in the summer.

Choose 100 percent whole grain cereals, breads, crackers, rice and pasta.

–Brown rice, oatmeal, and unsweetened whole-grain cereal bought in bulk are usually a good buy. Look for whole-grain breads (especially day-old items) tortillas and whole-grain pasta that are a good price

–Compare Nutrition Facts on food labels, as well as prices, to find the best nutrition buy for your money. For example, the Nutrition Facts for a store brand whole grain breakfast cereal and name brand whole grain breakfast cereal might be the same, even though the name brand might cost more.

–Be willing to spend a little more time preparing foods. In most cases, the more processed a food is, the more it will cost. For example, popcorn that is already popped or in a convenience form usually costs more than popcorn that needs to be popped in a kettle or popcorn popper.

Vary your protein sources--eat seafood and beans

–Canned tuna, canned pink salmon and some frozen fish are usually a good buy. Crispy Salmon Patties (http://www.extension.iastate.edu/foodsavings/recipes/crispy-salmon-patties) are a quick and tasty way to eat fish.

–Dry beans and peas (black beans, black-eyed peas, kidney beans, lentils, pinto beans, split peas) are a great buy whether purchased dry or canned. Drain and rinse canned beans with water to remove about half of the sodium. Chili Bean Dip (http://recipefinder.nal.usda.gov/recipes/chili-bean-dip) goes great with raw veggies and is easy to make.

–Use dry beans in place of some or all of the ground meat in recipes. Cooked lentils are a great meat extender or substitute for meat in spaghetti sauce and meat loaf. Similarly, cooked pinto beans work well in burritos, enchiladas and tacos.

Source: Gayle Coleman, gayle.coleman@ces.uwex.edu or Shelley King-Curry,  shelley.king-curry@ces.uwex.edu

More Wisconsin Kids Participating in Breakfast Programs at School

More Wisconsin Kids Participating in Breakfast Programs at School

More children are getting access to and participating in school breakfast programs across the state according to a new report.

During the 2011-2012 school year, the number of Wisconsin low-income students eating breakfast at school increased by 4.3 percent according to the Food Research and Action Center’s (FRAC) School Breakfast Scorecard.

The number of students who participated in the school breakfast program (free, reduced-price, and full-price students) in Wisconsin increased by over 7,000 children in the 2011-2012 school year.

This means that children who are being offered school breakfast, whether they are low-income or not, are participating. Children with access to school nutrition programs including breakfast, have the opportunity to start their day with the nutrients they need for a day of learning.

Research in the area of child nutrition shows that children who eat breakfast demonstrate an increased ability to learn and improved behavior in the classroom. Studies have also shown that eating breakfast improves mood, decreases the risk of being overweight and improves the overall quality of a child’s diet.

Evidence shows that breakfast is beneficial for kids. We are impressed with efforts that schools continue to make in increasing access to school breakfast programs. These programs will continue to have a positive impact on the academic performance and nutritional health of school age children in Wisconsin.

In addition to the link between academics and breakfast consumption, research suggests that students who have access to school breakfast tend to have lower rates of absenteeism and tardiness. When a child can focus on what is being taught in the classroom instead of focusing on food due to hunger, they are more likely to have better academic outcomes.

While participation in the breakfast program is rising, many Wisconsin children still miss breakfast on a daily basis, due to lack of time, limited household income, or because they do not have access to breakfast at school.

Here in Wisconsin, about 71 percent of schools that participate in the National School Lunch program also participate in the School Breakfast program. Although this is lower than the national average of about 91 percent, the number of Wisconsin schools offering school breakfast has been increasing over the past few years.

The FRAC School Breakfast Scorecard shows that Wisconsin had a 2.5 percent increase in the number of schools that adopted a school breakfast program.

To see the latest FRAC School Breakfast report, go to:
http://frac.org/pdf/Scorecard_SY2011-2012.pdf

For more information on Wisconsin School Breakfast programs, go to:
http://fyi.uwex.edu/wischoolbreakfast/

Source: Amy Korth, UW-Extension Nutrition Education & School Breakfast Initiatives Specialist

Freezing Soup

Freezing Soup

I got a call from a county resident this past week about freezing soup. Here are some tips for successfully freezing soup.

• Rigid containers work best. Some containers are not suitable such as a yogurt container as the best containers are made with moisture-and vapor-resistant materials that produce an airtight seal. Wide-mouth canning jars make it easier to remove contents.

• Some ingredients intensify in flavor or become bitter after freezing such as pepper, cloves , garlic, herbs and green onions. Season lightly before freezing and then add more seasonings after reheating.

• Some soups freeze better than others. It is recommended that potatoes be left out from soups you plan to freeze. Concentrate the product by using less liquid. More liquid can be added later like broth, tomato juice, cream, or water.

• Cool the soup quickly by putting the pot of soup in a pan or sink of ice water. When cool, package and freeze immediately.

• For highest quality, enjoy frozen soup within four to six months.

Local Food Producers Can Apply for Technical Assistance

Local Food Producers Can Apply for Technical Assistance

Release Date: February 4, 2013
MADISON – Local food producers looking to improve their business or expand sales should take advantage of Producers First funding. The Wisconsin Department of Agriculture, Trade and Consumer Protection (DATCP) reminds local food producers to apply for this technical assistance support.
Producers First allows local food producers to work with a consultant of their choosing to receive one-on-one technical assistance. Producers First will pay up to $3,000 to a consultant for providing this assistance. A matching payment of at least 10% is required from producers.
Examples of technical assistance provided by Producers First include: accounting, financial organization, business planning, packaging and label development, food safety, grant writing assistance, legal services, market development and whole farm planning.
To apply for Producers First, local food producers need to first complete a brief web questionnaire. If the questionnaire meets the eligibility requirements, producers will be invited to submit a full three-page application.
Producers First web questionnaires are accepted all times, but the next deadline to submit full applications for review is March 31. Producers are encouraged to complete the web questionnaire about a month before the deadline to ensure time to complete the process.
Producers First is part of DATCP’s Buy Local, Buy Wisconsin program. The goal of Producers First is to expand Wisconsin’s local food markets by helping producers meet their goals to increase sales, become more profitable and create jobs.

To fill out the web questionnaire or learn more about the program, visit http://datcp.wi.gov/Business/Buy_Local_Buy_Wisconsin/Producers_First.
For questions, contact datcpproducersfirst@wisconsin.gov

February Is American Heart Month

February Is American Heart Month

Cardiovascular disease is the number one killer of Americans. One in three deaths is caused by heart attack or stroke amounting to 800,000 fatalities each year. During the month, enjoy these red foods and drinks.

• Red Smoothie – blend one cup low-fat yogurt, ½ cup frozen strawberries, ½ cup frozen raspberries and one frozen banana.
• Red Pasta – cook whole-wheat spaghetti and top with low-sodium marinara sauce and diced tomatoes.
• Baked Red Apples – core an apple and fill with ¼ cup chopped almonds, ¼ cup dried cranberries, 1 teaspoon honey and 1 teaspoon brown sugar. Bake for 15-20 minutes in a 350 degree oven or until sugar bubbles and apple is getting tender.
• Stuffed Red Pepper – Stuff a red bell pepper with ½ cup cooked brown rice, ¼ cup ground turkey, ¼ diced red onion and dash of salt and pepper. Bake at 350 degrees until pepper is heated through.
• Red Raspberry Sorbet – Enjoy a bowl of raspberry sorbet along with a few frozen raspberries that have been thawed.

Whole Grains

Whole Grains

One of the recommendations in the 2010 Dietary Guidelines is to “consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains.” When grains grow in the field, they have three edible parts: the outer bran layers, rich in fiber and B vitamins; the germ full of antioxidants; and the starchy endosperm. If the bran and germ are removed, the grain is said to be refined.
I have done a couple of whole grain presentations in the past week and one activity I use is asking participants to identify whole grains. Some of them are easy to identify – popcorn, oatmeal, brown rice and whole wheat pasta. Some of them are not, but can be purchased in most grocery stores.
Give the following a try, they are often easy to prepare, tasty and nutritious.

• Quinoa Rice is an edible seed. Since it is cooked and eaten like a whole grain, it is commonly referred to as a grain. It can be substituted for couscous or rice.

• Wheat berries are the whole grain form of wheat – the whole complete grain before it undergoes processing. It can be added to salads and baked in bread.

• Buckwheat grouts are hulled seeds of the buckwheat plant. It can be steam cooked like rice and added to salads and side dishes.

• Millet is an ancient grain. It is cooked like oatmeal. This makes a nice side dish with meat.

Chronic Disease

Chronic Disease

Chronic disease can be extremely expensive. The link below highlights the anticipated cost savings of obesity prevention.
https://docs.google.com/file/d/0ByxReHb7wpdDbjFwaTVyd25xS0k/edit

Ways to Enjoy More Fruits, Vegetables, Whole Grains and Dairy Products

Ways to Enjoy More Fruits, Vegetables, Whole Grains and Dairy Products

In the United States, intakes of fruits, vegetables, whole grains, milk and milk products are lower than recommended. As a result, dietary intakes of several nutrients – potassium, dietary fiber, calcium and vitamin D are low enough to be of concern for both adults and children.
Here are some great ways to enjoy more fruits, vegetables, whole grains and dairy products.
• Variety abounds when vegetables are added to pizza. Mushrooms, tomatoes, peppers and zucchini are great additions.
• Mix up a smoothie with low-fat milk, frozen strawberries and a banana.
• Make a veggie wrap with roasted vegetables, low-fat cheese rolled in a whole-wheat tortilla.
• Grill colorful vegetable kabobs packed with tomatoes, colorful peppers, mushrooms and onions.
• Make a banana split by topping a sliced banana with a scoop of low-fat frozen yogurt. Sprinkle with fresh fruit and chopped nuts.
• Stuff an omelet with vegetables.
• Make a habit of adding fruit to your morning oatmeal, waffle or yogurt.

Don't Let Winter Weather Derail Your Fitness Plans

Don’t Let Winter Weather Derail Your Fitness Plans

During the winter months, being active can be a challenge. Here are some tips from Susan Nitzke, nutrition specialist with UW-Extension and professor emerita of Nutritional Sciences at UW-Madison to ensure winter does not derail your fitness plans.
Being active.
--When it’s too cold or icy to take a walk outside, check your community’s schools, parks and senior centers for indoor programs such as yoga or group exercise classes.
--If there’s an indoor pool in your community, find out when it’s available for community members.
--Do you like to dance? Dancing is a great way to enjoy vigorous movement without even noticing how hard you’re working.
--When you watch TV, walk or jog in place during the commercial breaks.
--Plan social activities that involve exercise. Invite friends to walk with you at the mall or join a local group, such as the YMCA.
--Ask your local library to help you find an exercise video that’s appropriate for children. Then make it a game to try out the movements with your children or grandchildren.

Overall, if you eat 100 more food calories a day than your body needs, you can easily gain a pound in a month. For most people, watching what they eat and being physically active are both necessary to stay fit and healthy. It may not sound as exciting or trendy as the latest fad diet or fitness gadget, but eating well and being active is the combination that works best in the long run.

For more information, check out the Dietary Guidelines for Americans advice for consumers at http://www.choosemyplate.gov/food-groups/downloads/MyPlate/DG2010Brochure.pdf and track your progress with the free “SuperTracker” and other personalized tools for nutrition and physical activity at http://www.choosemyplate.gov.

Don't Let Winter Weather Derail Your Eating Well Plans

Don’t Let Winter Weather Derail Your Eating Well Plans

Madison, Wis.--The cold, snowy days of winter can make it a challenge to keep active and eat healthfully. Susan Nitzke, nutrition specialist with the University of Wisconsin-Extension and professor emerita of nutritional sciences at the UW-Madison, offers these tips to help you stay fit when it’s hard to get outdoors.

Eating well. Comfort foods, treats and sugary beverages often have more calories than they are worth, nutritionally speaking. Consider your options and plan to make healthy changes that work for you. For example:

--Instead of cookies or candy, have a piece of fruit when you’re hungry for something sweet. A cup of blueberries or grapes has less than 100 calories and satisfies that desire for sweetness.

--Keep cherry tomatoes, pepper strips snap peas, or carrots handy in your refrigerator for a quick and nutritious snack, perhaps with some hummus or yogurt dip.

--When a high-calorie food is the only thing that will do, keep the portion size small. Eat that cookie in small bites and relish the flavor so that you don’t mindlessly eat more than you really want.

--Think about nutrition in the beverages you consume, as well as food. When you’re thirsty, nothing’s better than water. Or drink some tea or coffee with a minimum of sugar or cream. Pure, 100-percent fruit juice and low-fat or nonfat milk are much better for your body than sugary sodas.
--Use the Nutrition Facts label and the Ingredients list on food labels to choose nutritious low-fat and low-sugar foods and beverages at the grocery store.
--Don’t abandon your good intentions when eating out. Pick a restaurant that has healthy choices and reasonably sized portions.

Healthy Habits Can Save You Money

Healthy Habits Can Save You Money

We know that not smoking, being active and making healthy food choices are good for our bodies. But what about our wallets? Research shows that healthy habits can save us money.
Here are some tips for increasing your health and wealth in 2013.

• Take a brisk walk for 30 minutes (or more) each day. “Research shows that people who get regular physical activity are less likely to have heart disease, Type 2 diabetes, osteoporosis and some cancers.
• Being physically active helps people manage their stress, blood pressure, blood sugar and body weight. Studies show that average out-of-pocket spending for individuals with at least one chronic medical condition such as diabetes was $655 annually per person. For individuals with three or more chronic conditions it was $1,865 annually. Compare these costs to the cost of a pair of comfortable walking shoes. And, if you walk or bike to short destinations instead of taking a car, then you could save on transportation costs.
• Enjoy your food but eat less. Choosing smaller portions of food often means consuming fewer calories and maintaining a healthy weight, especially if you’re cutting back on desserts, high-fat meats and sugary beverages. Research indicates that medical costs for U.S. employers for obesity-related medical claims alone accounted for almost $250 per employee in 2007--costs usually passed on to employees in the form of higher insurance premiums. Eating smaller portions also means savings by purchasing less food.
• Wash your hands. Lathering up with soap and water, and scrubbing your hands for 20 seconds is key to preventing illnesses such as colds and flu. Staying healthy could also save wages. For example, an employee making $10 per hour without the benefit of sick leave would lose $80 per day if they missed work due to illness or to care for a sick child.
• Drink water in place of sugary beverages. Replacing sugary beverages with water can save hundreds of dollars a year. For example, if you spend $1 per day on soda and replace it with tap water, you could save $30 per month or $360 per year.
• Eat fruit in place of sweet snacks. Fruits are loaded with nutrients, low in calories and can reduce the risk of developing chronic disease such as cancer. Coleman notes that the cost of a piece of fruit might be about the same as a candy bar, but when you look at potential cost savings for preventing illness, fruit is the better bargain.
• Plan and prepare low-cost meals. A few hours a week spent planning your shopping and preparing meals can save your family hundreds of dollars a year. Include foods that are a good buy--produce that is in season or lean meat that is on sale. Planning a weekly menu also increases the chances that food you purchase will be used before it spoils. For example, you might save $5 per week by bringing two lunches from home rather than eating out, which adds up to $20 per month or $240 per year. And don’t forget to use foods that you might get from programs like WIC or gardens
• Read labels and follow directions. For example, if you or a family member have a nut allergy and are not able to read food labels, the consequences can be significant. Research indicates that the cost of low health literacy to the Wisconsin economy is in the range of $3.4 billion to $7.6 billion annually.
• Prevent illness. You’ve probably heard the phrase “an ounce of prevention is worth a pound of cure.” The same thing applies to healthcare costs. Getting a flu vaccine at the local drugstore might cost $30 a year. But you save on the costs of medications, lost work, doctors’ visits and even hospitalization to treat the flu if you get sick. Similarly, early detection and treatment of diseases such as heart disease, diabetes and cancer through low-cost screenings, could save you the costs of more extensive treatment down the road.

Here’s to health and wealth in 2013!

Source: Gayle Coleman, UW-Extension Specialist

 

Make Half Your Grains Whole

Make Half Your Grains Whole

Click the link for 10 tips to help you eat whole grains:  http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet4MakeHalfYourGrainsWhole.pdf 

Have You Made Resolutions for a Healthier 2013?

Have You Made Resolutions for A Healthier 2013?

Like millions of Americans you’ve probably made your New Year’s resolutions for the year. Losing weight, eating healthier and being more physically active are some of the most common. But many New Year’s resolutions focusing on adopting healthy behaviors are often abandoned after a few weeks. One of the reasons for this is lack of specific goals. Research shows that the more specific the goal, the more successful the outcome. Adopting any of the following resolutions may bring better outcomes.
  Resolution #1: Eat Breakfast. People who consistently start their day with a healthy breakfast tend to have healthier weights and are more likely to lose weight and maintain their loss.
  Resolution #2: Limit sedentary activities. Studies indicate that people who set limits on sedentary activities such as watching television, tend to be more active. Before setting out to be more physically active, health professionals often recommend that individuals first limit the amount of time they spend on sedentary activities i.e. limit television viewing to no more than two hours per day.
  Resolution #3: Exercise one hour per day. Individuals who engage in daily physical activity for at least an hour report greater success in losing weight.
  Resolution #4: Practice portion control. Reducing the amount of food you eat will obviously help with reducing your caloric intake and result in weight loss. One way to cut down on portions is to use a smaller plate or bowl. Avoid the “bigger size” option at fast food restaurants or share an entrée with someone when dining out.
  Resolution #5: Eat more fruits and vegetables. Increasing fruit and vegetable intake has many health benefits. Studies show that as fruit and vegetable intake increases, high fat and high sugar intake decreases, which may result in weight loss and other health benefits.