April Food School:
Friday 4, 11 and 25th 1PM @ WCHD
Walk @ Lunch 2014 Week 3 Newsletter
Walking - Outside or Using the Treadmill?
While there is an on-going argument over which is more beneficial, there are only slight differences between the exercise and benefits between both forms of walking.
Outdoor walking advantages include: 1) More muscle groups get worked while walking outside. Starting and stopping, dodging other people, and walking up and downhill use different muscle groups exercising different areas of the body. 2) Balance and agility also are improved. Slanting and narrow side roads and alley ways provide the necessary conditions to work on these areas. 3) You burn more calories walking outside because of the increase in muscle use and the wind resistance you walk against, and, 4) It gets you out of the house and/or office.
The time away can be relaxing and refreshing giving you a fresh perspective on the day.Inclement weather, safe places to walk, the walking surface, and seasonal allergies could be disadvantages to outdoor walking that are overcome by hitting the gym or fitness center and the treadmill. Bear in mind that once you are indoors on the treadmill you may be burning less calories because there is no wind resistance and the moving tread does some of the work for you.
Most inclines are uphill so the muscles used in downhill walking are not used, and you do not use as many muscles on a treadmill as you would outside. Outside or inside on a treadmill, walking at least 30 minutes a day will always be beneficial for your health!
Family Fitness Ideas for This Week
Give one of these a try, to get your family moving with you.
1. Skip stones at the river.
2. Have a family yard work day and then enjoy a bonfire that evening
3. On April 22, organize a neighborhood public trash pick-up in honor of Earth Day.
Hydration’s Relation to Almost Everything
How much water do you need to drink? Why is it important? Will other fluids hydrate me?There isn’t a one-size-fits-all answer. When you feel thirsty you are already dehydrated,so drink water often and throughout the day.
Ideally drink 8 ounces of water with every meal or snack. Water helps your body process the food. and eases the workload for your kidneys as it assists your metabolism. It also helps you feel fuller and this can help you to eat less.
Drinking water is essential while you are exercising – even if you don’t sweat. Just one or two ounces about every 20 minutes will work for moderate exercise. The more intense the workout, the more water you need. Gatorade or Powerade? Maybe, but these types of drinks are necessary only if you are sweating heavily or exercising strenuously for more than 90 consecutive minutes. Even then, your best choice is to dilute the sports drink or drink them sparingly, with most of your hydration coming from just water.
When you are dehydrated your body has to work much harder. Dehydration causes your blood to thicken, which makes more work for the heart. Dehydration can make you feel hungry, which can lead to overeating and weight gain.
Water is your best source for proper hydration. Other fluids can certainly help the process, just be aware that drinks with calories can quickly cause weight gain. Caffeine in a drink reduces the effectiveness of hydration
Walk @ Lunch 2014 Week 2 Newsletter
The Webster County Health Department is excited that so many have decided to join us on this 6 week walking challenge! Everyone is invited to participate by walking 30 minutes a day, five days a week. This challenge began on Monday, March 31, and will end on Monday, May 12. A group will be walking at 12:00 noon, Monday through Friday, on Baker’s Island, during this period. Even if you’re getting a late start, we invite you to join us! Call 304-847-5483 for more information.
Using a pedometer
Using a pedometer is an easy way to track your activity. It allows you to count your steps instead of measuring the number of minutes you walk.There are many types of pedometers. The simplest just count your steps. More advanced models can convert your steps to miles, serve as a clock, or even tell you how many calories you have burned. Prices vary, but a good pedometer may cost $20 to $30.
The pedometer should be attached to your waistband about half-way between your side and your belly button on the waistband of your pants. If it is in line with your knee, then it is in a good spot. Most pedometers work using a spring arm in which its triggers senses the hip movements associated with walking and sends an electrical signal to the counter. To test that your pedometer is in the right place, reset it to 0 and manually count off 25 steps.
It should reflect no fewer than 24 steps and no more than 26. If it is further off than that, move it to the left or right and retry the test until the results more accurately reflect your actual number of steps.
Wearing a pedometer, 2,000 steps equal about one mile. Otherwise, approximately 20 minutes of walking at a moderate pace equals one mile.
Family Fitness Ideas for This Week
Give one of these a try, to get your family moving with you.
1. Have a family challenge night with the Wii Fit.
2. See who can jump rope the longest.
3. Walk the dog together.
Guilt Free Dessert
Diet Soda Cake:
PER SERVING (1/12th of cake, 1 slice): 171 calories, 3.5g fat, 301mg sodium, 34g carbs, <0.5g fiber, 19g sugars, 1.5g protein
Prep 10 minutes
Cook: 35 minutes
One 18.25-oz. box moist-style cake mix
One 12-oz. can diet soda
Preheat oven to 350 degrees.
Combine ingredients in a large bowl. Whisk thoroughly and transfer to a baking pan sprayed with nonstick spray; bake in the oven until a knife inserted into the center comes out clean. (Refer to cake-mix box for pan size and approximate bake time.)
Top with a dollop of Fat Free Cool Whip and enjoy!
MAKES 12 SERVINGS
Yellow cake mix + diet cream soda is the best flavor combo for this recipe! Runners-up include lemon cake mix + diet lemon-lime soda and devil's food cake mix + diet cherry cola.
Walk @ Lunch 2014 Newsletter: Week 1
The Webster County Health Department is excited that so many have decided to join us on this exciting 6 week walking challenge! Everyone is invited to participate by walking 30 minutes a day, five days a week. This challenge will begin on Monday, March 31, and end on Monday, May 12. A group will be walking at 12:00 noon, Monday through Friday, on Baker’s Island, during this period. Please join us or walk where it’s most convenient for you! Call 304-847-5483 for more information.
The Benefits of Walking
There are numerous physical activities in which a person can choose to participate. However, of all the possibilities the one with the lowest dropout rate is walking! It’s the simplest positive change that a person can make to effectively improve their health. A quick search of the internet will result in many articles and resources describing the many benefits from walking.
The order of the priority and detail regarding the specific benefit will vary depending on who is publishing the list, but will usually include: enhanced mental well-being by boosting endorphins; improve blood lipid profile by increasing good cholesterol and decreasing bad cholesterol; improve blood pressure and blood sugar levels; maintain body weight and lower the risk of obesity; reduce the risk of breast and colon cancer; reduce the risk of coronary heart disease; reduce the risk of osteoporosis by building bone mass; strengthens legs and engages abdominal muscles; and works arm and shoulder muscles.
These benefits can result from walking and moderate physical activity for at least 30 minutes a day. On average, a 180-lb male will burn 100 calories per mile walked. A 120-lb female will burn approximately 65 calories per mile walked.
Family Fitness Idea for This Week
Are you dissatisfied with the amount of time that your family is spending on Facebook, playing video games, watching TV, using the computer, etc.? Plan an “Earn It” day. Everyone has to “earn” the right to use these devices.
Example: Too much TV? Earn the right to watch TV by occupying yourself doing some sort of activity during commercial breaks. If you walk on a treadmill or do chores around the house during commercials, you’ll find that you will have accumulated about 20 minutes of activity during an hour of TV viewing.
Too much time on Facebook? Set a timer. Allow yourself 15 minutes of Facebook time for every 15 minutes of activity (housework, walking, etc.). You’ll be amazed at how much housework you can accomplish using this practice.
Too many video games for your child? Make your child earn the privilege of playing video games. For each chore, homework assignment, etc. that your child completes, he then earns the right to play a game (or 30 minutes of playing). You as a parent set the rules. Let them earn the time.
Much can be accomplished using this process. Turn “tech time” into something positive. You’ll see the results of this management technique and your children will be healthier and better adjusted in the use of their time.
Healthy Snack Idea for the Week
Buy your favorite vegetables - carrots, cauliflower, broccoli, cherry tomatoes, peppers. Before storing them in the refrigerator, clean and cut them into bite size pieces and put them in a large Ziploc bag (or several small bags). Prepare your favorite low calorie dip (example included below), and store in the fridge. When you find yourself getting hungry a healthy snack will be ready and waiting.
Low Calorie Dill Dip
2/3 cup Greek low fat plain yogurt
2/3 cup low fat sour cream
1 t. dill weed
1 t. seasoned salt
1 T. parsley
Mix well and serve with veggies. Keep refrigerated.
Do you or family members have a "functional need" (dependency on electric, respirator, wheelchair , intravaneous restricted, etc.). The functional needs registery is designed to assist those who may require shelter or evacuation assistance in the event of an emergency and is maintained in strict confidence by Webster County OES and WCHD. A printable version of the functional needs form along with instructions for return is available at the link to the left.