top of page

EXERCISE DEFICIT DISORDER (Posted on 5.22.18)

Yes, it is a real thing.  Doctors are actually diagnosing children with Exercise Deficit Disorder.  Exercise Deficit Disorder is defined as a child who is not getting 60 minutes of moderate-to-vigorous physical activity a day, which is the recommended amount of physical activity for children to gain health benefits and prevent illness.  The World Health Organization identifies physical inactivity as the fourth highest  risk factor for global mortality.  Studies have shown that physical inactivity or lack of exercise can lead to Type II diabetes, high blood pressure, heart and coronary disease, strokes, and obesity [1].  Those are definitely good reasons for kids to be physically active.

The tricky part about Exercise Deficit Disorder is that the children who aren't getting enough physical activity often don't have diseases or conditions that result from a lack of exercise.  These kids may seem perfectly healthy even though they lead a sedentary lifestyle.  The problem is that when children develop the habits of not moving or exercising a lot they continue these unhealthy habits as they grow and get used to it.  They won't actually get off the couch or stop watching tv or playing video games for several hours straight everyday until they are actually overweight or obese, or have other illnesses associated to lack of physical activity.

​

Dealing with the aftermath of a lifestyle without enough exercise also costs a lot of money.  In 2018, the U.S. is projected to spend $3.5 trillion on health care [2].  A 2010 study shows that 5-10 percent of that money is spent on treating illnesses and conditions such as obesity, Type II Diabetes, high blood pressure, etc [1].  That means $1.75-3.5 billion is spent on illness and conditions that could be prevented from developing a physically active lifestyle with plenty of exercise.  In addition, children who lead a physically active lifestyle can avoid paying more money through medical bills to treat such illnesses and conditions when they are adults.

​

One solution to Exercise Deficit Disorder is simple: get kids up and moving!  Make sure they exercise a minimum of 60 minutes each day.  They don't necessarily need to play sports such as baseball, football, soccer, or basketball, even though these are excellent options for physical activity.  They can play on the playground, run around and play tag, and ride their bike.  If you needs some creative ideas for getting kids up and moving, then check out my 'ACTIVITIES' page for fun games they will enjoy.  The gift of exercise is one of the greatest gifts a child can receive!

​

SOURCES:

[1] Walker, G., Stracciolini, A., Faigenbaum, A.D., & Myer, G.D. (2018)  Physical Inactivity in Youth: Can Exercise Deficit Disorder Alter the Way We View Preventative Health Care?  ACSM's Health & Fitness Journal, 22(2), p. 42-46

 

[2] Hobart, S.  (2018, March 23).  Exercise Deficit Disorder: Yep, It's a Real Thing.  Retrieved from https://www.bodybuilding.com/content/exercise-deficit-disorder-yep-its-a-real-thing.html

​

WHY DO YOU WANT TO

ACHIEVE YOUR GOALS?  (Posted on 8.9.16)

When it comes to goal setting, many people have been educated on what a good goal looks like, and how to make one.  One of the most popular methods of goal setting is the SMART acronym:

  • Specific

  • Measurable

  • Attainable

  • Realistic

  • Time-Related

While this is an effective way to create a goal, the reason or purpose behind why you want to aim for that goal will have a powerful effect on how close you get to achieving that goal.  Regardless of whether your goal is short-term or long-term, a purpose or reason that you truly believe is legit will allow you to reach farther for your goal.

When asking yourself why you want to achieve your goal, ask yourself this one question: Is the juice worth the squeeze?  In other words, make sure that your reason behind a goal is worth any effort or sacrifices you will make to attain your goal.  For example, let’s say that you want to be able to run a 5k race 8 weeks from now.  This probably means you will need to find time to run on your own multiple times a week to prepare yourself for the race.  It also means that you will need to make sure you are getting the right nutrients in your diet and drinking enough water to keep you hydrated on a regular basis.  As a result, you might need to reduce the amount of television you watch to make time for running, and cut back on the carbonated beverages to stay hydrated.  Considering that reduction doesn’t mean to give up something completely, just more than your typical amount that you are comfortable with, I believe that running a 5k 8 weeks from now is worth the preparation.

 

On the other hand, let’s say that you want to have toned muscles and 6-pack or 8-pack abs 6 months from now in order to look more attractive to the opposite sex.  If this look is the goal for some of you reading this blog, more power to you.  However, anyone with this goal needs to realize that in order to look like a magazine model or a Spartan from the movie ‘300,’ one usually needs to follow a strict diet, go through a grueling exercise program, and get plenty of sleep.  These requirements usually make social life more challenging, since it limits what you can eat at restaurants and you can’t stay out late with your friends since you need to get a good night’s sleep.  In many celebrity interviews I’ve read, many of the celebs mentioned they did not enjoy or have fun getting a certain amount of muscle tone or a certain look for their movie role.  In my opinion, if your reason for getting ripped or achieving a certain physique is to challenge your mind and body, then you will be more likely to achieve this goal.  However, if your main reason for this goal is to get attention from others, then your squeezing hard for little juice.

 

What are some of your reasons or purposes behind your health and fitness goals?  Leave me a comment on Facebook or Twitter, or send me an email and let me know.  Until next time, thanks for reading and stay healthy!

MY TRIP TO A HEALTHY LIFE EXPO (Posted on 2.12.15)

Last Saturday, I went to the Healthy Life Expo that took place at the Minneapolis Convention Center in Minneapolis, MN.  Although I unfortunately didn’t get to hear any of the speakers, I did check out many of the exhibitors and tried a bunch of free samples!

My favorite part of the expo was the Free Flex Stretching Machine (See Slide Show below for pictures).  This technology is called a bilateral stretching system, which means that each side of the body is being stretched equally every time you stretch.  The machine’s computer has different programs that range from general stretching to specific sports programs for basketball, track, etc.  Based on what your health and fitness goal is, whether it is increasing flexibility, improving balance, or eliminating joint or muscle pain, this machine selects specific stretching exercises that best fit your goal.  No typing is necessary-just push a few buttons and the machine prepares the routine for you.  It even keeps records of your progress!

Getting to try this machine out myself was a real treat.  Coming from Omaha, Nebraska, I got to use a machine that currently isn’t in Minnesota.  I did a brief routine that stretched out my entire body in about five minutes.  Afterwards, I felt energized and loose enough to go to the gym and work out right then and there!

After experiencing the Free Flex machine, I observed the large Zumba-thon Dance Party that took place on one of the expo stages.  Not only was this an event anyone who went to the expo could participate in, but it was also for charity.  The number of participants in this event were definitely in the triple digits, and ranged in age from 5 to 50 years old. 

 

Another thing I got to do at the expo was try a sample of different products.  Some of these products have been available at grocery stores near me; I just never came across them until they were promoted at this expo.  An example of such products is Lifeway Kefir, a probiotic milk smoothie. 

 

Overall, I thought that the expo was well worth the visit.  I got to try a product that is currentlly unavailable in Minnesota, I witnessed the largest Zumba dance party I’ve ever seen, and sampled some healthy products.  I shall plan on returning to this expo if they come to town again, and I recommend others do the same!

EARLY SPORTS SPECIALIZATION AND 

YEAR-ROUND COMPETITION (Posted on 11.9.14)

In order to make progress towards goals, one must be willing to go outside of their comfort zone to push past their limits.  To keep going when you would rather lie down and rest is how a person gets better at whatever they are doing.  However, just like our society, our bodies have rules as well.  There are rules that keep the body in check, and one of those rules is an activity threshold.  An activity threshold is the amount of activity without adequate rest and recovery the body can go through before it breaks down.  If an athlete specializes in one sport too young, and plays that sport all year, they increase their chances of breaking their activity threshold and becoming injured.

 

One reason I would suggest waiting later to have a child specialize in a particular sport is to encourage growth and development in a variety of motor skills (throwing, kicking, jumping, running, etc).  In order for children to develop overall motor skills, their bodies need to perform an appropriate amount of different movements.  Specific, sports-related skills work certain muscles more than others, such as throwing a pitch in baseball putting high stress on arms and shoulders.  For this reason, a variety of movements need to be practiced in order to balance out a child’s development of such motor skills. 

 

Another reason I would avoid early specialization and competing in one sport year round at a young age is because certain body tissues get overused.  The more that body tissues such as muscles get used, the more their fibers break down.  The more fibers break down, the less fibers there are available for exerting energy.  If fibers break down too much, they need time to repair.  During a competitive sports season, the amount of stress put on certain fibers and tissues in our bodies is so high that they will need some down time if an athlete wants to perform at that level in the future.  Unfortunately, athletes focusing on one sport playing year round don’t get that down time because they are constantly putting that level of stress on their bodies.

 

In order to avoid overuse injuries, I would suggest cross training by playing a different sport each season.  Athletes who like to compete year-round will especially benefit from this because the variety of different movements required by each sport will give muscles that are isolated from sport-specific skills a break.

DON'T ISOLATE ISOLATION (EXERCISES) 

(Posted on 5/23/2014)

In my last blog post, I discussed the benefits of compound training exercises.  While compound exercises do have benefits that isolation exercises do no have, this post was not meant to disrespect isolation training.  When lifting weights and performing resistance training, isolation exercises are ideal in certain conditions that compound exercises would not be.

 

One advantage of isolation exercises is that individual muscle groups receive specific focus by depending on only fibers in that particular muscle group to complete the motion of the exercise.  By not depending on the fibers in other muscle groups, or requiring that particular muscle group to be strong enough to perform a compound exercise, isolation exercises are ideal for rehabilitiation and physical therapy programs that train muscles weakened by surgery, illness, or injury.  

 

For example, after I had thoracic surgery about 8 months ago, the muscles in the middle of my back were weakened from inactivity.  This resulted in my posture getting worse because my middle back muscles were not able to help my upper and lower back muscles keep my spine aligned in a decent position.  Through physical therapy, I performed stability ball exercises with body weight only that involved lying facedown on my stomach and raising my arms to create the shapes of alphabet letters using my body-i.e. arms to the side for a 'T', arms out in front for an 'I', and arms back for an 'A'.  The only major muscle fiber recruitment while performing these exercises was in my middle back.  A couple of months later, I was back in the gym performing rowing exercises and lat pulldowns without significant posture issues.

 

REMINDER:  Always consult with your physician before starting any type of exercise program.  Also, when recovering from injury or illness, always get approval of a licensed Physical Therapist before attempting any physical therapy exercises.

Imagine this: You've been working out routinely at the gym for the past six weeks.  You can lift heavier amounts on weight machines, and you can go longer on the treadmill or eliptical at a higher resistance level than when you first started.  However, when it comes to yard work, playing a pick-up basketball game, or moving large and heavy objects around your home, you still get really sore and exhausted.  You stop and ask yourself 'Is my gym routine working?'  The answer is yes, because you can train longer and harder than you did at the beginning of your program.   The reason other strenuous physical activities are wearing you out is because the machines you use go through isolated movements that work one particular muscle group and joint in a back-and- forth motion. 

MAKE 'FUN' OF FITNESS:

FUNCTIONAL TRAINING 

(Posted on 5/6/14)

Functional training involves exercises that require the body to move in multiple directions and coordination of a variety of muscle groups.  As a result, functional exercises increase balance and coordination by stabilizing all of the muscles around joints.  For example, squats and deadlifts require all of the core muscles to be used and not just the rectus abdominis or 'six-pack' muscles.  This prevents lower back pain because all of the muscles surrounding the joints of the spine are being trained, and each of those muscles will be ready when the time comes to lift that heavy object from the ground to place it on a shelf.  Exercises that move muscle groups in more than one direction, such as clock lunges and squat-to- rotational-lunge press, increase agility by getting the body to constantly change its direction throughout the motion of the exercises.

 

If your goal is to improve your performance in sport or everyday movement, which is what functional training is designed to do, I would suggest practicing exercises that use many different muscle groups in many different directions with body-weight only until you can do one or two sets of about twelve to fifteen repetitions with good form.  Then, you can try using BOSU balls, kettelbells, cables, and other eqiupment to add additional resistance to continue challenging your muscles.  Many health and fitness clubs have group functional fitness classes that you can sign up for.  

 

Another benefit of functional fitness is that the variety of motions and muscle groups makes routines interesting and fun.  So if you're looking for something different to spice up your fitness routine, make 'fun' of fitness and try some functional training!

FEEL THE BEET! (Posted on 4.23.14)

 

 

 

 

 

 

 

 

 

  • Beets can give you more energy and decrease blood pressure levels. This is because they have a compound called ‘nitrates.’ This compound breaks down into nitric oxide, which opens up the blood vessels an allows more oxygen to flow to the brain, heart, and muscles.

 

  • Beets can increase your stamina because the wider blood vessels allow for the muscles to receive more oxygen when the muscles are being used.

 

  • Beets are rich in vitamins and minerals. They are a good source of Vitamin A, B Vitamins, and Vitamin C. They are also a good source of folic acid, fiber, iron, magnesium, phosphorus, and potassium.

 

  • Many studies published in peer-reviewed journals have reported significant cardiovascular and muscular endurance effects in test subjects who have used beet juice over a placebo or different drink used for the study. Effects that were reported include slower rates at which oxygen was used up by tissues during exercise (the faster oxygen is used up in muscles, the quicker the muscles fatigue), leading to subjects being able to perform exercises for longer durations and complete endurance tasks in shorter amounts of time.

 

  • APPETITE-SPOILER ALERT-Beets have been known to make urine and stool appear red, so don’t have a panic attack if your toilet water suddenly has an unusual color.

Last week, I posted a juice recipe that involved the vegetable known as beetroot or beet. While I believe that consumption of vegetables is important for essential vitamins and minerals, I believe that this is a veggie that is often over-looked and under-rated. Here are some facts about beets that should help give it the credit it deserves, and why you should try some the next time you buy groceries:

  

ENVIRONMENTAL ENEMIES:

INDOOR AIR POLLUTION

(2/19/14)

 

 

 

 

 

 

 

 

 

Formaldehyde

 

Formaldehyde is a chemical that can cause respiratory illness, headaches, skin and eye irritation, and memory loss. It is commonly found in air fresheners and scented laundry soaps. Urea-Formaldehyde resin glues are commonly used for wooden furniture as well as wall-to-wall carpeting. To prevent buildup of formaldehyde in your home or building, I recommend avoiding the use of artificial air fresheners and fragrances, and using essential oils to freshen up the atmosphere of house and building rooms. Also, if tearing up carpet is too much work and effort, you can vacuum the carpet regularly using a vacuum with a HEPA filter. HEPA filters prevent the recirculation of chemicals toxic to human health.

 

Carbon Monoxide

 

Carbon monoxide is an odorless, tasteless gas that restricts the blood’s ability to carry oxygen to the cells of the body. This chemical is introduced into the air by gas appliances and water heaters that are not working properly. To avoid spreading Carbon Monoxide indoors, avoid using a stove top with a yellow flame because this color indicates that carbon monoxide will be born into your indoor environment. Have a vent installed above stove tops. For furnace and water heaters, it is recommended to have them come with a sealed combustion unit and power exhaust fan. Most importantly, be sure to have a carbon monoxide detector near gas furnaces and water heaters.

 

Radon

 

Radon is a colorless, odorless, radioactive gas that is released by rocks and soil. The favorite hotspot of this chemical is in a basement. Radon enters basements through building walls, cracks in the floor, and pipes. Too much radon exposure can increase one’s chances of developing lung cancer. To prevent buildup of radon, I suggest at least having a radon detector in the basement or lowest level of your home or building.

 

Molds

 

Indoor molds are fungi that thrive in warm and wet environments. They can cause allergic reactions such as sneezing, runny nose, red eyes, and skin rash. Molds can also trigger asthma attacks, and irritate the eyes, nose, throat, skin and lungs. Being over-exposed to chemicals released by mold has also been linked to neurological problems. Molds are often found in areas with plumbing leaks, such as under kitchen or bathroom sinks, and behind dishwashers and laundry-wash machines. Drywall, carpet, and tiles can also grow indoor mold if they are not kept dry and clean. According to the Environmental Protection Agency, keep things in your home or building dry and scrub up any mold you see with soap and water. Home and building items with tiny holes and openings, such as drywall, carpets, and tiles are advised to be left for professionals to clean. Tiny holes and openings make liquids on these surfaces difficult to completely dry, and improper removal of these items can spread mold even more.

 

Remember, it is highly unlikely that all chemicals can be prevented from being sent into the air that we breathe. While these four chemicals are toxic to the human body, they will only cause adverse health effects in large amounts. The following was convenient and useful tips that can prevent those toxins from getting to large enough amounts that can negatively impact health.

 

Stay warm and stay healthy!

In Minnesota especially, winters can be long, resulting in long periods of time houses and buildings go without the windows open. While this is understandable due to heating costs, this also increases one’s chance of exposure to chemical toxins that can result in adverse health effects. In this post, I will describe four different chemicals including how they can harm our health, where they are commonly found in houses and buildings, and what one can do to prevent the spread of them.

HAND WASHING

VS

THE COLD AND FLU VIRUS 

(Posted on 12/27/13)

My previous blog post discussed some effective tips for preventing the spread of the cold and flu virus.  Winter is known as cold and flu season because these viruses are more resistant to colder temperatures.  This is why I recommended washing clothes at a hot temperature between 140 to 150 degrees Fahrenheit.  However, do not wash your hands at these temperature levels unless you want to burn the skin on your hands.  Since the hands cannot tolerate the same temperature of water that clothes can, it is very important to use hand soap with a hot water temperature that the hands can tolerate.

While some of you might be sarcastically thinking ‘No, soap and warm water kills germs? ,’ this common-sense guideline for cold and flu prevention is neglecting more often and in more ways than one would think.  For example, in public bathrooms and bathrooms in schools, the soap dispensers will eventually run out of soap and will need to be refilled or replaced.  If a custodian is not alerted as soon as possible, that soap dispenser could remain empty for hours, resulting in many adults and children rinsing off their hands and leaving the bathroom without using the soap that the warm/hot water needs in order to effectively kill cold and flu virus cells.  Therefore, if you use the last of the soap in the bathroom, tell a custodian as soon as possible so that someone else carrying the cold or flu virus does not continue to spread it around.  Otherwise, someone else or even you could catch the virus later on that day. 

 

One other thing that is important to remember when washing hands is to avoid over-drying the hands.  While it is important to keep hands dry so that moist-environment thriving germs don’t collect on your hands, over drying the hands can eliminate oil from the skin and lead to skin cracking that invites bacteria and virus in.  To avoid this, don’t rub the skin too hard when drying the hands.  Also, keep hand lotion nearby so that it can be applied immediately or shortly after washing and drying hands so that the hands can maintain just enough moisture to stay healthy.  It is important to remember to not over dry hands after washing them because it reduces the effectiveness of hand washing in preventing the cold and flu virus. 

BE READY FOR FLU SEASON

(Posted on 12/18/13)

 

Flu season is here, so take advantage of these tips to keep you and your family healthy and happy over the holidays!

 

Use Quality Disinfectants

 

Wiping down or spraying surfaces using disinfectant products is an excellent way of killing germs that carry the influenza virus. Make sure that the products that you use are quality. To tell whether or not a product has flu-fighting quality, look for these details on the product labels:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Top Left: Front label of a tube of ‘Lysol’ wipes, where the title or name of the product is listed. Top Middle: Back label of a tube of ‘Lysol’ wipes. Top Right: EPA Registration Number located near the bottom-left of the back label. Bottom Left: Top of the back label, which lists what pathogens the product is effective against.  Bottom Right:  Middle of the back label, which lists the directions for use.

 

However, the tube of ‘Disinfectant Keyboard Wipes’ shown below has the EPA Registration Number and Active Ingredients listed at the bottom of the front label or label containing the title or name of the product. The back label lists what pathogens this product is effective against, and Directions For Use.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Top Left:  Front label of 'Disinfecting Keyboard Wipes' tube.  Top Middle:  Back label of 'Disinfecting Keyboard Wipes' tube.  Top Right:  EPA Registration Number for Keyboard Wipes, located in the lower left corner of the front label.  Bottom Left:  Starting at the top of the back label, pathogens that the product can kill are listed.  Below that are the Directions For Use.  Bottom Right:  Active Ingredients for the Keyboard Wipes, located in the lower right corner of the product's front label.

 

Buy An Air Humidifier With Cool Mist

 

While it is important to remove germs that reach surfaces, it is also helpful to remove germs that float around the air using an air purifier. Air purifiers are devices that trap germ in a filter, and allow clean air molecules to pass through the filter. Make sure that the product says ‘HEPA filter’ on its label. HEPA, which stands for ‘High Efficiency Particulate Air,’ has been proven effective in removing up to 99.97% of germs as small as a third of one millionth of a meter or larger. Germs removed by these filters not only include those that cause cold and flu viruses, but those that trigger allergies as well. Also, humidifiers that spray cold mists are helpful when treating congestion and coughing should someone unfortunately catch a cold or flu.

 

 

 

 

 

 

 

 

 

 

Wash Bed Sheets, Towels, And Clothes In Hot Water

 

A combination of laundry detergent, hot water, and bleach is effective for killing stubborn germs that can cling to sheets, towels, and clothes for hours. Laundry detergent won’t be an effective germ-remover at any water temperature, which is why it is important to use water at a minimum of 140 degrees F to weaken the germs so that the detergent can remove them from the sheets, towels, and clothes being washed. Bleach with chloride or peroxide is a nice alternative for killing germs when clothes can’t be sun-dried. Hanging clothes outside for the sun to dry allows the sun’s UV rays to destroy germs that cling to the clothes. Nevertheless, cold temperatures of the winter season make it impossible to hang clothes outside without them freezing or having the clothes ruined. That is why using a small amount of bleach when possible and drying clothes at hot temperatures is important to compensate for the lack of UV exposure.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Sources:

  • Active Ingredients and, for many products, what pathogens they are effective against

  • Directions For Use that will include how much of the product to apply and the duration or how long it should be applied for

  • EPA Registration Number made up of varying digits

 

The location of this information varies among disinfectant products. For example, a tube of Lysol disinfectant wipes has all three key characteristics of a quality flu-fighting product on the ‘back’ paper label in the same order as the ‘EZ Disinfectant’ example on the left.

MEDITERRANEAN DIET AND HEALTH (Posted on 11/12/13)

A recent study published in the November 5th issue of ‘Annals of Internal Medicine’ journal suggests that a Mediterranean diet can reduce one’s risk of acquiring chronic diseases and physical and mental impairments.  During the mid 1980s, middle-aged women ranging in age from their late fifties to early sixties with no chronic diseases were regularly assessed using questionnaires.  15 years later, the samples in the study committed to a Mediterranean diet showed less signs and symptoms of acquiring chronic diseases and physical and mental impairments than those women that did not (Samieri, et. al).

A Mediterranean diet gains its nutritional value by focusing on consuming plant-based foods, fish and poultry, and minimal red meat.  Plant-based foods such as fruits and vegetables are loaded with vitamins and minerals.  Certain nuts are plant-based foods that have Omega-3 fatty acids, which lower bad cholesterol levels in the body.  By getting protein from fish and poultry, and eating red meat only a few times a month, the risk of heart disease and blood clotting can be reduced.

 

For those considering this diet, I would like to throw out a couple of suggestions.  First, always consult with your primary physician before you begin any kind of diet.  What works for one person won’t guarantee that it will work for you.  Second, make sure to eat a variety of the food types mentioned above to gain full nourishment and avoid adverse effects.  For example, eating only tuna as your fish and poultry source for protein will increase your chances of gaining heavy metal poisoning due to high mercury levels.  To avoid this, make sure to eat salmon, chicken, turkey, and other types of fish and poultry that have nutrient types and amounts similar to tuna.

 

Sources:

  • Cécilia Samieri, Qi Sun, Mary K. Townsend, Stephanie E. Chiuve, Olivia I. Okereke, Walter C. Willett, Meir Stampfer, Francine Grodstein; ‘The Association Between Dietary Patterns at Midlife and Health in Aging An Observational Study.’ Annals of Internal Medicine. 2013 Nov; 159(9):584-591.

 

HAND IN HAND: TEACHER AND STUDENT HEALTH

(Posted on 11/5/13)

 

A recent paper published in ‘Preventing Chronic Disease’ journal reported adverse health conditions of many ‘Head Start’ female employees.  Head Start is the largest government funded early childhood education program in the nation, and serves almost one million low-income children.  While achieving results working with at-risk youth can be rewarding, it is also very mentally, emotionally, and physically draining.  According to the survey in this study, nearly ¼ of the sample women reported depression symptoms that could qualify them for being diagnosed with clinical depression.  Many of the women who took this survey also reported physical conditions such as obesity, high blood pressure, migraines, and chronic lower back pain.

 

After working with youth for several years, I am not too surprised at these reported adverse conditions.  Any time some one is working with large youth groups in a school or community setting, they are dealing with many opportunities for germs to spread.  High stress levels from the demands of meeting youth needs lower the immune system, giving those germs a higher chance of not only reaching somebody, but leading to illness as well.  When too many employees get sick, the risk of illness goes up even more because short-staff groups need to work harder to make up for the lack of employees available for assistance with tasks.  The less staff available, the less likely education and youth programs are to achieve goals.

 

I believe there are a couple of things that can be done to increase the wellness of teachers and youth workers in settings related to Head Start.  The first is to promote nutrient-dense meals for both employees and youth.  When I worked at the Y, kids and employees were not allowed to eat fast food or drink pop during snack times.  Having nutritious alternatives readily available, instead of sugary or fast foods, is an excellent strategy for preventing obesity, especially for at-risk youth.  The second is to promote physical activity among both the staff and children in the programs.  At the Y, all employees received free memberships and access to exercise facilities and equipment.  Even if Head Start cannot give all of their employees convenient access to exercise facilities and equipment, they can promote health and wellness by requiring daily physical activities that both staff and children in the program must participate in.  Any type of exercise or physical activity can help relieve much of the stress that contributes to illness. 

FDA NOW MONITORING ANIMAL FOOD SAFETY (Posted on 10/29/13)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

While steps are being taken on a national level, families should still be extra careful when handling animal food.  Here are a few tips that will further help prevent illness:

  • Keep food that pets eat well away from areas that other people in the household eat.

  • Always wash hands thoroughly before and after handling pet food.

  • Always disinfect any areas suspected of coming into contact with pet or animal food.

Government agencies such as the Food and Drug Administration set up rules for the purpose of preventing food-borne illness in people.  Until recently, there has been no need to monitor food sources for dogs or other pets living in a family environment.  However, recent reports of human illness as a result of animal food have resulted in an FDA proposal for new rules that protect both pets and people from contaminated food.

 

One example of such reports occurred last year, when nearly fifty people in twenty states reported Salmonella poisoning after handling dog and cat food developed in a South Carolina facility.  Salmonella is bacteria that can infect a human host by direct contact with contaminated food or any surface that the contaminated food has come into contact with.  The result was a recall of 30,000 tons of the food believed to be the cause of the bacterial outbreak.

PUMPKINS ARE FUN AND HEALTHY (Posted on 10/24/13)

Halloween is not so far away, which means there will be a lot of costume shopping, candy, and pumpkin carving.  While pumpkins make classic Halloween decorations, they can also be used as a source of essential nutrients.

 

After scooping out the guts and seeds of a pumpkin, the rest of the pumpkin can be cooked and pureed for nutritious and delicious food.  Pumpkin has nutrients that include Vitamin A, Vitamin C, Beta Carotene, Fiber, and Potassium.

Don’t throw away the pumpkin seeds after scooping them out of the pumpkin, because those seeds contain many nutrients as well.  Instead, try baking them in the oven and serving them as a tasty and healthy snack.  Pumpkin seeds are rich in the nutrient magnesium, as well as the chemicals phytosterols.  Pumpkin seeds are also high in the amino acid called tryptophan, which aids serotonin production.

So the next time you stop by your local pumpkin patch, keep this information in mind before passing up any buy one pumpkin and get one free deals.  Pumpkins are useful sources of entertainment and food. 

DON’T RETIRE JUST BECAUSE IT’S EXPIRED (Posted on 9/24/13)

 

Misunderstanding of ‘use by’ and ‘sell by’ labels are contributing to high numbers of food waste.  The reason is because people mistake food expiration dates for when a product is still safe to be consumed.  However, food can still be consumed safely beyond these dates, with the length of time varying based on what the product is.  That is because the ‘use by’ and ‘sell by’ labels determine when a product is still at its peak taste quality and not when it is not safe to consume.

 

Consumers who purchase food should first understand what each label means.  The term ‘used by’ is intended to communicate to the consumer when a product will not taste at its best.  This is not a term used for determining when a product will spoil, or when the nutrients will lose their potency.  The term ‘used by’ is a guideline for the manufacturer, not the consumer.  It allows the manufacturer to make sure that a product will still have a long shelf life after they are purchased.

 

Although revising these food expiration dates so they are more clearly understood would be an excellent idea, it would be very challenging to pull this off.  Since there is not necessarily any public health issues with the food labels, standards for food expiration dates have not been forced at the national level.  Even if a lot of food is being wasted due to misinterpretation of food expiration dates, consumer health is not harmed directly.  Currently, regulation of food expiration dates is handled at the state level, and states are not required to regulate them.  Out of the small chunk of states that do regulate food expiration dates, the standards each state has are very different from one another.  As a result of varying standards, coming up with one set of standards all states can agree on will be difficult. 

 

I think it would be an excellent idea if grocery stores and other stores that sell food products have clear definitions of the food expiration labels in large, visible print, that consumers can refer to when buying groceries.  By using these definitions as a visual aid, manufacturers can clearly communicate terms that have definitions everyone agrees on.  Manufacturers of food products and state level organizations would then avoid the hassle of trying to come up with universal standards for an enormous amount of variation within a large quantity of products. 

CILANTRO WATER FILTERS (Posted on 9/17/2013)

 

Research suggests that cilantro, an herb, can be used as a water filter.  Cilantro is able to absorb heavy metals from contaminated water that the herb comes into contact with.  Heavy metals such as lead and nickel can lead to harmful effects on the brain.  This is why Brita pitchers and filters are so popular with consumers, because the charcoal in the filters absorbs heavy metals before the water that passes through it is consumed.

 

I find it interesting that this herb has an additional function that could be useful in my everyday life.  However, I believe that there are a couple of key answers that would be needed in order for cilantro to successfully function as a water filter.  First, it should be determined how often old herbs should be replaced with new herbs.  For example, Brita filters are typically replaced every 40 gallons or 2 months.  Second, there needs to be a good way of dealing with the cilantro after it has absorbed all those heavy metals.  Obviously, those contaminants shouldn't be returned to the earth if there is a chance of them being consumed.  Brita allows consumers to recycle their filters by dropping off or mailing their filters, which is a simple process for consumers and is easier on the environment. 

HEAD INJURIES IN SPORTS (Posted on 9/10/13)

Now that school has started, so have games for fall season sports and activities.  Such activities bring excitement for kids participating, and some stress for parents as they worry about sport-related injuries.  While it is quite common for participants of fall sports to get scrapes and bruises, there is one type of injury that both kids and their parents should never do the 'It's fine-No, it's not' arguement over-head injuries.

 

Although sport participation at grade-school levels have declined, the number of head injuries in sports, especially in football, soccer, and cycling, have inclined overall.  One particular head injury rate that is too high is for concussions, or when a large amount of force to the head OR body causes the brain to rattle and strike against the inside of the skull.

The largest cause of concussions and other damage due to head trauma is a result of the injury going undiagnosed or unnoticed.  Many grade school sports programs don't have the luxury of sideline physicians and trainers to evaluate players immediately, so alternative steps need to be taken. 

 

Both players and coaches should have a participant stop and get out of their activity IMMEDIATELY if any of these head injury sign and symptoms is present:

  • Dizziness

  • Confusion

  • Double-vision

  • Nausea and vomiting

  • Loss of balance and coordination

 

Once safely out of the activity or game, the participant should continue to be monitored by coaches, parents, and others who can be depended on until a physician can examine the participant qualified to assess head injuries.  Such a physician should be seen AS SOON AS POSSIBLE.  Sometimes signs and symptoms of a concussion or serious head injury are delayed and appear 24 to 48 hours or more after the moment the injury occurred, so don't have the participant re-enter the activity until they have been medically cleared by a physician.  Also, be sure to write down or remember the following information:

  • How long ago the injury occurred

  • What caused the impact

  • What part of the head or body of the victim was contacted and how hard

  • Whether or not the victim lost conciousness; and if they did, for how long

 

Call 9-1-1 or take the victim of a suspected head injury to the emergency room if any of the following symptoms show up:

  • One eye pupil is larger than the other

  • Drowsiness or can't wake up

  • Headaches that get worse and won't go away

  • Slurred speech

  • Vomiting more than once with continued nausea

  • Convulsions or seizures

  • No knowing familiar places or acquaintances

  • Loss of consciousness

  • Gets more confused or restless

 

For more information on head injuries, visit the Center for Disease Control and Prevention Foundation's 'Heads Up' website by clicking on this link. http://cdcheadsup.org/brain_injury_basics.html?vid=3

COLLEGE BIKE SHARE PROGRAM (Posted 9/4/2013)

At the University of Ohio Dayton, 100 students have received a free bicycle.  The catch:  These students pledge to not drive their cars around campus for two years.  The free bike giveaway is part of a bike share program at the University.  The program's purpose is to reduce air pollution, of which almost 30 percent of Dayton's air pollution is contributed to by motor vehicle exhaust.

With over 330 miles of bike paths throughout the city of Dayton, and a bike maintenance station on campus for students to use, students benefit by saving money that would otherwise be spent on car fuel and other more expensive car maintenance costs.  Students also reduce the amount of pollutants being released into the city's air.  Students also get exercise as a bonus of riding their bicycle.  The downside: not everyone who signs up for the pledge gets a free bicycle.

 

 

If the bike share program is truly going to contribute to the overall reduction of air pollutants in the city of Dayton, then they're going to have to get more than 100 benefits a year for students taking their pledge.  One way to do this is for the University to work with a local bike shop or other retailer on getting large student discounts for purchasing a bicycle.  The less that students need to worry about finances, the more motivated they will be to contribute to a cause.

 

For more information on the bike program, click on this link:  www.udayton.edu/bicycle .

 

Source:

http://www.udayton.edu/news/articles/2013/08/100_bike_giveaway.php

ARCHIVES

bottom of page