No matter your age, it is important to get the right amount of nutrients each day. Micronutrients, or more widely referred to as vitamins and minerals, play an important role as we get older. However, we cannot reap the benefits if we do not consume the adequate amounts. We can consume vitamin and minerals though a variety of foods as well as in supplements.
In South Dakota and the U.S. cancer is the second leading cause of death among adults. The Centers for Disease Control and Prevention (CDC) recently released a new Vital Signs factsheet based on data from 2005-2014 that links overweight and obesity to 13 different types of cancers.
It’s common to see a candy dish sitting on a counter, at checkout or sitting on a desk when you walk by, and sight of this dish may cause temptations to creep up. Cravings brought on by this candy may leave us feeling sour; we envision our taste buds feeling satisfied with sweetness; and it’ll all be worth it until the bowl is gone, right?
Many of us take photos to capture memories, or moments in time that we want to remember. Photos are a great way to not only capture memories but also to capture perspectives. The one behind the camera has the power to capture an image that is unique to what the photographer is perceiving and experiencing.
Do you suffer from constant indigestion or experience symptoms such as heartburn? When this occurs frequently it may be more known as gastro esophageal reflux disease (GERD). You are not alone. It is a growing problem and affects nearly 20% of Americans.
As a mosquito-transmitted virus, West Nile Virus is usually thought of as a summertime problem. While it’s true that in South Dakota, most West Nile Virus cases occur during August, new human infections are detected well into September in most years.
Often in agriculture, external factors, such as weather and market prices, are beyond a farmer’s control. Financial difficulties may arise due to lack of production and decreased market prices resulting in stress experienced by farm families. When difficulties exist, it is important to focus upon maintaining open communication within the farm operation.
Let’ talk juice. Companies market juice as a healthy beverage for children and also a natural source of vitamins. Because it tastes so good, children can easily drink a lot of juice. While juice does provide some of the vitamins a healthy child needs to grow and prosper, it also adds in extra sugar and calories that have a negative effect on their overall wellbeing.
As your baby grows, so do the nutrition and supplemental needs for the expecting mother. A healthful diet, along with a prenatal supplement, is recommended for women of childbearing ages. Consuming the right nutrients is important for the health of the mother and the baby, especially with the baby depending upon the mother for their nutrients.
Coffee is considered one of the most popular and widely consumed nonalcoholic beverages in the world. Coffee drinkers that rely on a cup of coffee (maybe two) understand how important it is in order to stay awake. However, that morning cup of joe has a lot more health benefits than you might think!
The Family Food Cent$ Newsletter is published by Expanded Food & Nutrition Education Program (EFNEP) and Family Nutrition Program (FNP).
To combat obesity among South Dakota’s youth, SDSU Extension developed iGrow Readers. A program which pairs children’s books, like Little Red Hen, Bread and Jam for Francis and Grandmother Spider Brings the Sun, with activities which promote healthy eating and physical activity. Our transdisciplinary team spent five years testing the program, The resulting data showed children who participated in iGrow Readers were more likely to try new foods and ask their parents for nutritional items when they grocery shopped together.
The “Farmers Grow MyPlate” lesson series is a resource designed for rural school children to educate them about the Choose MyPlate guidance as well as how that food is grown in our Midwest states.
The SDSU Extension Power Chef lesson series is an educational program designed to teach basic food preparation skills and showcase important information about school food programs.
Pick It, Try It, Like It materials are filled with tips for selecting, exploring, and cooking a wide variety of fruits and vegetables. Factual information complements simple, healthy, and tested recipes. Colorful fact sheets, recipe cards, and educational videos provide educators and families with fun, engaging tools to enhance any dietary curriculum!
The HealthySD website serves as one of the main hubs for South Dakota nutrition, physical activity and wellness opportunities, information and resources. The website breaks information down into 10 separate sectors: Kids, Teens, Adults, Seniors, Parents, Schools, Workplace, Health Professionals, Communities, Childcare so visitors can access material most relevant to their personal or professional interest. Grant opportunities, toolkits, posters, healthy living tips and current research and recommendations are all accessible.
The Expanded Food and Nutrition Education Program (EFNEP) focuses on helping families and youth improve behaviors in the following areas: Dietary Intake as recommended by the Dietary Guidelines and MyPlate, Food Resource Management skills and practices, Nutrition Practices and Food Safety practices.
KidQuest is a school based nutrition and physical activity program designed especially for pre-adolescents in the 5th and 6th grade. Youth engaged in KidQuest build skills in making healthier lifestyle choices through eight different nutrition lessons.
The Healthy Concessions Model Policy and the Munch Code Toolkit is a statewide effort led by the South Dakota Department of Health. The DOH provides free start-up materials and technical assistance for those interested in implementing the Healthy Concessions policy.
Getting quick, nutritious meals on the table can be challenging for busy families. To make the most of your food preparation time, consider incorporating leftovers as planned-overs. "Planned-over" means planning ahead to buy or prepare amounts of food that give you servings for more than one meal, and then planning ways to use the leftovers.
Today, about half of all American adults have one or more chronic diseases that are often related to poor diet. It’s important to create a healthy eating pattern to maintain health and reduce the risk of disease. The food and beverage choices we make every day and through our lifetime matters.
As the bitter cold and early darkness settles in this time of year, it can be difficult to find activities to keep ourselves and our families entertained. It's tempting to turn to our phones, televisions, and computers to keep us occupied during the winter.
Vegetables provide essential vitamins and minerals and are a major part of a well-balanced diet. Is it possible for good nutrition to be available in a can? The answer is yes!
There are many individuals who would say their favorite meal of the day is dessert. Some might eat dessert along with the main entrée, or even follow the old saying, “life is uncertain, eat dessert first!” Individuals who are highly dedicated to the idea of dessert might even agree that “happiness is knowing there’s a cake in the oven.”
As we age, a slow creep in weight sets in. According to the Centers for Disease Control, the slow creep is due in large part to a decreased proportion of lean muscle mass and an increased proportion of fat mass. Lean muscle mass is critical in maintaining weight. It is easy to let yourself slip into an unhealthy lifestyle that may contribute to weight gain.
Pregnancy is a wonderful time in an expectant mother’s life. During this time, the mother wants to be as well educated as possible. However, this may be difficult with so many varying recommendations from different sources.
Healthful habits can be tricky during the holidays, but we asked Midwest Dairy’s registered dietitian nutritionists to share their strategies for celebrating the holidays in a healthful, yet indulgent way. See what they had to say about how their families eat, drink and enjoy dairy!
With a little planning and some batch cooking you can have some healthful meals on hand for time crunches and drop in guests. This concept of “batch cooking” or “freezer meals” is taking hold for some families in an effort to reduce the amount of money spent on food, and to have meals on hand which are healthy and wholesome.
What treats do you have in store for your ghosts and goblins? How about offering some treats on the healthier side? Halloween treats are often high in fat, sugar and sodium. This year, consider treats that contribute to the healthy lifestyle that many of us are striving for.
Current guidelines recommend that adults engage in 150 minutes of moderate aerobic physical activity, OR 75 minutes of vigorous aerobic physical activity, OR an equivalent combination of moderate and vigorous physical activity each week. To reach this 150 minutes each week, activity can be broken down into 10+ minute bouts of activity, for example, you can do 30-minute bouts of activity, five days a week to meet the recommendation.
The recommended amount of physical activity for adults is 150 minutes of moderate-intensity activity per week or 75 minutes of high-intensity physical activity per week. But what should a person do for the other 6,720 waking minutes of the week? Unfortunately, many people spend those minutes in sedentary behavior. Sedentary behavior is defined as any waking activity with an energy expenditure of less than 1.5 metabolic equivalents in a sitting or reclining posture1. In other words, sedentary behavior is time that is spent sitting or lying down.
Daylight savings brings upon early darkness, cold days, comfort foods and busy schedules. These new changes can bring a variety of feelings, one being a feeling of “winter blues”. With this feeling, exercise might be the last thing on your mind. Instead of falling into a winter slump and skipping your work outs, use the winter months as a time to refocus and set new goals for your health.
It’s that time of year again, sore throats and the sniffles seem to be abundant and hard to avoid. With a change in your normal health status, you may question how being sick influences your physical activity routine. Prevention is key and a great way to decrease the risk of getting sick is engaging in regular exercise. Studies have shown exercise helps our immune system fight small infections, like a cold.
Ballerinas have been doing Barre workouts for years, and now in the 21st century these awesome workouts are becoming mainstream. Ballet Barre workouts have been become very popular in the last 10 years and have found their way to South Dakota.
Working on a farm can be a demanding career. Working from sun up to sun down and completing the never ending to-do lists can make finding time to exercise a challenge. The health benefits of squeezing in exercise are abundant and moving exercise to one of your top priorities should be a key behavior for running your business.
Millions of Americans travel through airports each day. Airports can be a hectic place, long layovers and people everywhere. Walking is the easiest and most preferred method of physical activity by South Dakotans. Walking is something you can do anywhere, even in airports when the craziness and lack of sleep seem overwhelming.
July and August can be some of the hottest months in South Dakota. Along with a drastic change in temperature, many individuals participate in a variety of different sports and spend prolonged periods of time in the sun during this seasonal change. The human body serves as a great temperature regulator, but without practicing proper safety precautions, it is possible for the body to overheat.
This week’s intense heat wave has many people reminding themselves about how to keep themselves safe from the heat and humidity – but people should consider those measures for their pets as well. Heat stress signs serve as an alert to animal owners that their pet’s body is working hard to cool itself down, and that more severe problems – such as heat stroke - may result if help is not provided.
The spine is a support structure for the back, and a complex system of muscles that attach to the spine reinforce its strength and stability which keeps our bodies upright and mobile. Back pain is most commonly caused by strains to these muscles. Muscle strain is often induced because of weak core muscles which increases the amount of stress being placed on the spine. Core muscles are comprised of the muscles of the back, abdominals, and obliques. Strengthening these 3 muscle groups assists with alleviating back pain caused by muscle strains.
My first memory of being introduced to cranberries was canned cranberry sauce; it was cut into slices and served on a small platter. Since then, I’ve discovered a wide variety of uses for cranberries.
Winter squash is generally cooked before being eaten, and the skin is not usually eaten, as it is with summer squash. Common types of winter squash include: Butternut, Acorn, Pumpkin, Buttercup, Turban, Hubbard, Sweet Dumpling and Spaghetti squash, just to name a few.
There are many good reasons why we should eat root vegetables. For starters, they pack a nutritious punch, are low in calories, and full of fiber. Stock up on root vegetables in the fall when they are first harvested; they’re inexpensive and provide variety to meals when other fresh vegetables are out of season.
Breakfast is the most commonly missed meal of the day, and one of the most important meals for kids and teens. For many people, by morning, the last meal was 8-12 hours ago. Breakfast is a great way to start the day by giving the body the energy it needs.
Eating healthy on a budget can seem like a difficult task if you do not have the right tools, tips and tricks. Purchasing and preparing tasty, affordable food can be easy! Just keep reading for some low-cost tips to eating healthy.
Snacks are a great way to add more healthy foods into each day. Most people fall short on eating enough fruits, vegetables, low-fat dairy and whole grains. Snack time is an opportunity to boost your intake of these food groups.
Making your plate a healthy plate does not have to be difficult! We’ve all been told to eat less sugar, fat and salt in our daily meals. We should focus on the foods that we need at every meal. Each meal we eat adds to the importance of living a healthy lifestyle. Every food and drink choice we make has an impact on our overall health.
All packaged foods have labels that contain useful information to guide us to better understand the healthfulness of food. Nutrition facts labels are an important tool for planning and eating a diet full of helpful nutrients. Check out the tips and tricks below to use and understand a food label.
Water is a vital nutrient for the body and staying hydrated plays an important part in staying healthy. Our bodies need water to help with digestion, provide moisture to skin and other tissues, remove toxins from the body, regulate blood circulation and body temperatures, and to transport nutrients and oxygen to the cells throughout the body. Water is a preferred beverage choice because it contains no calories, fat, or cholesterol; it’s also generally inexpensive.
Dairy group foods are important throughout our lifespan. Children, teens and adults need their daily calcium; children are building strong bones, teens are growing rapidly and adults need to keep their bones strong. Foods in the dairy group provide many nutrients that are beneficial to the body – especially improved bone health. Calcium is a key nutrient found in dairy group foods.