Journey Towards Wellness

By: Kara Federonick, MPH, Treasure Valley YMCA With National Diabetes Awareness Month in full swing, I want to touch on the value, importance and process of journeying towards wellness.  Every human walking this earth knows just how challenging change can be, but there is question as to whether everyone knows just how valuable change is- and not only change, but also how important the journey and struggle towards change is.  Taking a look at examples in the natural world around us, butterflies would not be able to fly if they did not struggle in breaking out of the cocoon after [...]

Eat Local. Eat Healthy. Eat Beans

By: Chef Brenda Wattles, RDN and The Idaho Bean Commission According to the Idaho Bean Commission, the number one reason to eat Idaho’s beans is due to our rich volcanic soil and clean mountain water that produces the “highest quality, disease-free bean seed in the world.”  If that isn’t reason enough, Registered Dietitian and Chef Brenda Wattles adds five more reasons to eat our local, healthy food. Beans are Versatile There are ten varieties of beans grown in Idaho. All of which have their own flavor profile and texture that offer numerous ways to prepare them. Beans can be served [...]

Rock Your Role!

By: Rebecca Sprague, MPH, Health Education Specialist, Suicide Prevention Program, Division of Public Health National Suicide Prevention Awareness Week is September 9-15. This will be a time when some of us honor loved ones lost to suicide. Many will renew efforts to prevent suicide deaths. It is also important to focus our attention on hope, help, strength and recovery! We all have a very important role to play in suicide prevention and intervention.  Here are just a few ways that you can Rock Your Role! Learn the warning signs Watch for signs in friends, family & co-workers Take action when you [...]

Stay Well-Connected with Idaho Libraries

By: Allison Floyd, LiLI Librarian, Idaho Commission for Libraries Health may be wealth, but free is still everybody’s favorite price, right? Did you know there are several health resources freely available to all Idahoans on lili.org? LiLI stands for Libraries Linking Idaho, and lili.org is a collection of electronic resources—mainly databases, but some eBooks as well—for a variety of information needs, including all things wellness-related! LiLI is brought to you by the Idaho Commission for Libraries, with additional support from the Institute of Museum and Library Services. Read on for an overview of some of the great health and wellness eBooks and [...]

Healthy Eating While Vacationing

By: Jackie Amende, MS, RDN, LD, University of Idaho FCS Extension Educator If you are road tripping or traveling abroad to a new and exciting place, you can still enjoy all the fun foods that come with traveling without compromising your healthful eating plan. Here are some tips for your upcoming summer vacation: Focus on portion sizes. You don’t have to avoid those new and exciting foods that come with traveling. Share large food portions with your travel partner or go with the small size for just yourself. Keep your regular meal times on vacation. It can be easy to [...]

Three Ways to Move More

We all know that physical activity is good for us, but it can be a challenge to fit fitness into a busy schedule. The Centers for Disease Control and Prevention recommend that adults accumulate 150 minutes of moderate (or 75 minutes of vigorous) physical activity every week. This may seem like a lot, but every minute adds up! Activity bursts of five minutes here and there throughout your day  accumulate to help you reach your movement goals.  Here are three simple ways to add more movement to your day!

Set an Alarm Use an app on your smart phone or set periodic appointments on your calendar to remind yourself to stand up at least once every hour. Movement breaks can include standing to stretch, a quick walk around your office, or some chair squats to really get the blood flowing!

Be an Ele-voider If you think you don’t have time to take the stairs, think again! A study published in the Canadian Medical Association Journal showed that taking the stairs rather than waiting for the elevator saved about 15 minutes each workday. That’s a 3% savings of time per workday, which could translate into more productivity as well as increased fitness.

Take Your Breaks Break times and lunch hours are the perfect opportunity to get some movement in! Make it a goal to get up and walk for 10-15 minutes each day during lunch. After the work week you will have added 50-75 minutes of activity to your weekly total! The added bonus is that mid-day activity has been shown to boost mood and increase one’s ability to manage stress.

Care for Your Colon!

Colorectal cancer is preventable and treatable when detected early. There are certain risk factors that affect a person’s chance of getting cancer. Different cancers have different risk factors. Some risk factors cannot be changed, such as a person’s age or family history. Other factors can be controlled to minimize a person’s risk for getting cancer. There are six factors that have been linked to colorectal cancer.

1. Eat a Healthy Diet: A diet high in vegetables, fruits, and whole grains has been linked to decreased risk of colorectal cancer. Add a variety of vegetables and fruit to your daily diet. Replace refined grain products made with white flour with whole grains like oats, spelt, and whole wheat.

2. Stay Active: Regular physical activity can significantly lower your risk of getting colorectal cancer. Adults should get at least 150 minutes of moderate physical activity each week. It all adds up, so it’s okay to start small by adding just a few minutes of movement at a time.

3. Watch Your Weight: Being overweight or obese increases your risk of getting colorectal cancer. Eating a balanced diet and staying physically active can help you reach or maintain a healthy weight.

4. Don’t Smoke: Smokers are more likely than non-smokers to develop and die from colorectal cancer. If you smoke and you want to quit, see the American Cancer Society’s Guide to Quitting Smoking or visit Idaho’s ProjectFilter.org.

5. Limit Alcohol: Colon cancer has been linked to heavy drinking. It is recommended to limit alcohol to no more than 2 drinks a day for men and 1 drink a day for women. A single drink amounts to 12 ounces of beer, 5 ounces of wine, or 1½ ounces of hard liquor.

6. Get Screened: Screening tests detect cancer before symptoms develop. Colon screenings often find growths called polyps that can be removed before they turn into cancer. The American Cancer Society recommends that individuals over 50 years old get screened for colorectal cancer. Depending on family history and other risk factors, there are a variety of tests that screen for colorectal cancers. Talk with your doctor to learn more.

Learn more about colorectal cancer and prevention…

 

Too much chair time?

Move

There are lots of reasons we don’t move much. Truth is…most of them are excuses. Our bodies are built to move not to mold into an office chair or recliner. Make a resolution to move more. Any chance you get, you move! Your body will thank you.

Tips

What’s your favorite way to put more action into your day?

Dig in!

Gardening

Digging in the dirt benefits your soil – and your mind, body, and soul make out pretty well, too. It’s that time; spring has taken a long while to arrive this year. Pick up your garden gloves and your trowel and dig in!

The benefits of gardening are everywhere!

Helps you sleep better
Increases hand strength and dexterity

Enter the Wahooz Fun Zone Drawing!

How to Play: Make sure you are registered and logged in to ChooseHealthMatters.com. If you are not already registered, go to the column on the right. Click on “register” to get started.

Make a comment to this blog post by 10:00 a.m. on Wednesday, May 24, 2017 by answering this question “What is the biggest benefit you and/or your family receive from gardening – whether it is fruits, veggies, or flowers?” Your comment will automatically enter you into a drawing for a set of two FREE tickets to Wahooz Fun Zone in Meridian, Idaho. You must be a State of Idaho employee to be in the drawing for tickets.

Winners will be posted on Health Matters Stress Center on Thursday, May 25, 2017.

NOTE: IDOC employees are not able to register for blogs. IDOC employees may email their comments to the Blog Administrator.  Their comments will be added to Dig In! by the Administrator; they will be entered into the Wahooz Fun Zone drawing.

Spring into action!

Spring Into Action

It’s finally here. I thought I would never see green plant life again after this winter. It’s actually exciting to see dirt and mud out my window. Yay for spring and all the changes it brings! Now for some spring cleanup. Looking around, I see stacks of “stuff” in my office and my house, begging to be put away. My pantry appears to be stocked with cold weather food staples, and I have yet to find my good walking shoes.

So I made a little list for you and for me…

What ideas do you have to spring into action and clear the winter clutter out of your life?

Mom was right.

You are what you eat. That thought goes through my mind while lying in bed after a “bad eating day” when everything I ate seemed to miss the mark. The awful truth, we really are what we eat. Our Moms were right.  The bottom line is the nutritional content of what we eat determines the composition of our cell membranes, bone marrow, blood, and hormones. Oh-oh! Some of us may have Cheetos intertwined in our cell membranes…just sayin.

Its scary to think our medical destiny could be determined more by our forks and our feet than by anything else! One option is “clean eating” but it requires that you train yourself to read ingredient and nutrition labels. The fewer the ingredients and the closer to “whole” a food is, the better it most likely is for your body. Check out these resources…

Think about treating your body like the high-performance machine it is. Feed it the right fuel. You won’t be sorry!