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Spotlight on Nutrition Blog

Don't be D-ficient!

2/27/2023

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Blog post written by Kaitlyn Smith, IUPUI dietetic intern
Vitamin D is an important nutrient for our bodies, but many people do not get enough! Vitamin D is one of the most common vitamin deficiencies in the United States. In fact, approximately 35% of American adults have vitamin D deficiency. In this blog, we will uncover sources of vitamin D, why it’s necessary and what complications vitamin D deficiency has on the body.  ​
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Image from onbetterliving.com
Why do we need vitamin D?  

Vitamin D helps to maintain calcium and phosphorus levels in our blood to build healthy bones and tissues.  It also supports a healthy immune system, promotes normal cell growth, and helps fight inflammation.
 
Sources of vitamin D

The recommended amount of vitamin D per day is:
  • 400 International Units (IU) for infants under the age of 1
  • 600 IU for individuals ages 1-70 years
  • 800 IU for adults over the age of 70
​
We can get vitamin D from several different sources, including:
  • Sun exposure - Our bodies can produce vitamin D by spending time in direct sunshine. About 15-30 minutes in the sun a few times a week is usually enough to provide the necessary amount of vitamin D. It's good to get outside!
  • Foods - Some foods naturally have vitamin D, such as egg yolks, beef liver, fatty fish (like salmon, trout, and tuna), and mushrooms. Other foods have vitamin D added to them, such as milk, yogurt, cereal, and orange juice. All of these can help us meet our daily vitamin D needs.
  • Supplements - Vitamin D supplements (pills, capsules, drops, etc.) are not usually necessary if we spend time outdoors and eat foods rich in vitamin D. However, they can be helpful for some individuals who are at risk of deficiency - see examples below. Please talk to your doctor and/or a registered dietitian (RD) before starting any supplements.​
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Image from www.yalemedicine.org
Vitamin D deficiency

Anyone can be affected by vitamin D deficiency. However, some people are at a higher risk of not getting enough vitamin D, including:
  • Breastfed infants - Human breast milk does not usually provide enough daily vitamin D
  • Older adults - Our bodies lose the ability to create enough vitamin D over time
  • People with darker skin tones - More pigment (melanin) in the skin can block vitamin D creation in the body
  • Individuals who do not regularly eat foods rich in vitamin D - This could be due to dietary choices, food allergies, or not having regular access to these foods
  • People with limited sun exposure - This includes individuals who spend most of their time indoors or keep most of their skin covered for various reasons

These individuals may benefit from additional time in the sun, eating more vitamin D-rich foods, and/or a vitamin D supplement.

Symptoms of vitamin D deficiency can include:
  • Mood changes
  • Fatigue
  • Muscle cramps or weakness
  • Bone and/or joint pain
  • Dental problems

Vitamin D deficiency is diagnosed with a blood test. If you are experiencing these symptoms or have other concerns, please contact your doctor to assess the best plan for your individual health.  

​Increasing vitamin D intake
​
Besides spending more time outdoors, we can make sure we are getting enough vitamin D through the foods we eat. Try these simple ways to meet your daily needs:
​
  1. Get creative and use the same vitamin D-rich ingredients in different ways! For example, try yogurt as a snack, in a smoothie, and as a baking ingredient.
  2. Swap some of your go-to items for foods fortified with vitamin D. Read the Nutrition Facts labels on products and look for juices, cereals, and other items with added vitamin D.
  3. Add vitamin D-rich foods into your favorite meals rather than creating a whole new grocery list - see a sample meal plan below. You can find foods high in vitamin D at the grocery store, farmers' market, and/or food pantry. All forms count - fresh, frozen, canned, and dried - and SNAP and WIC dollars can help stretch your grocery budget even further.​
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​Vitamin D impacts our body in many ways, so it is important to get enough on a daily basis.
 For more resources about vitamin D, please refer to the sources below.  

Sources:
https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency 
https://www.ncbi.nlm.nih.gov/books/NBK532266/ 
https://www.medicalnewstoday.com/articles/318060 
https://www.hsph.harvard.edu/nutritionsource/vitamin-d/ 
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ 
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Preventing and Managing Diabetes

2/1/2023

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Blog post by Sarah Berube, IUPUI dietetic intern
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Over 34 million people of all ages in the United States (about 1 in 10) have diabetes. Of these, about 1 in 5 adults don’t know they have the disease. Possible risk factors for diabetes include: 
​
  • Family history 
  • Stress 
  • Being Black, Hispanic, Native American, Asian-American or Pacific Islander 
  • Having overweight/obesity 
  • Having high blood pressure 
  • Being physically inactive 
  • Being 45 years or older 
  • Having a history of heart disease or stroke 
  • Experiencing food insecurity (not having consistent access to enough nutritious food for an active, healthy lifestyle)

​The choices you make and the resources available in your daily life can raise or lower your risk of diabetes. Keep reading to understand how these relate and how you can help prevent and/or manage diabetes! 

​Diabetes 101

Diabetes happens when your body isn't able to take up sugar (glucose) into its cells to use it for energy. Glucose in the body comes from two main sources:
​
  1. Carbohydrates in foods you eat
  2. Your liver making sugar through normal processes​
​
​Your body controls the amount of glucose in your bloodstream by making insulin. Insulin is a hormone created in the
pancreas. It serves as a “key” to let glucose into the cells, where it can then be turned into energy. When insulin doesn't work as it should or there isn't enough insulin available, glucose can build up in the blood. Over time, this extra sugar can cause damage to organs and tissues like your heart, kidneys, eyes, and nerves.

There are several different types of diabetes:
  • Prediabetes - a higher than normal blood sugar level, but not high enough to be diagnosed as diabetes yet
  • Type 1 diabetes - the body doesn’t make enough insulin
  • Type 2 diabetes - the body can’t use insulin normally (insulin resistance)
  • Gestational diabetes - the body can’t use insulin normally during pregnancy

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Image from doh.sd.gov
Symptoms of diabetes include: 
  • Increased thirst 
  • Weak, tired feeling 
  • Blurred vision 
  • Numbness or tingling in the hands or feet 
  • Slow-healing sores or cuts 
  • Unplanned weight loss  
  • Frequent urination  
  • Frequent unexplained infections  
  • Dry mouth  

​If you experience any of these symptoms, please visit your primary health care doctor. ​
​
Tips for Preventing and Managing Diabetes

Not having regular access to nutritious foods can make preventing or managing diabetes a challenge. Living with a health condition like diabetes can also make it hard to keep working or to afford medications. Luckily, there are things you can do to keep diabetes in check! Try some of these tips for preventing and managing diabetes:​​
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Image from mashpeewampanoagtribe-nsn.gov
  • Visit your primary care doctor at least once a year to get screened for diabetes and to manage your medications. Be sure to tell your doctor about any symptoms or concerns you have.​ Click here take a quick online diabetes risk test that can help you understand your general risk factors.​​
  • Aim for 30 minutes of physical activity every day. This can include walking, dancing, swimming, bicycling, gardening, mowing the lawn, cleaning the house, or any other ways you like to move!​
  • Choose lots of different nutritious foods for your meals and snacks. Look for colorful fruits and vegetables, low-fat meats and dairy products, beans, nuts, and whole grains at the grocery store or food pantry.
    • Read our handout on eating well with diabetes for more information.
    • If you want a more personalized eating plan, ask your doctor for a referral to a registered dietitian. You can also look up dietitians near you with this search tool.
  • Use resources to stretch your grocery budget and get more healthy foods on the table:
    • ​SNAP - provides benefits that can be used to buy nutritious foods. Contact Gleaners' SNAP Outreach Team to learn more and to apply for benefits.
    • WIC - provides benefits for pregnant and lactating women and their children ages 0-5 years
    • Fresh Bucks - a program that matches SNAP dollars at local farmers' markets to double (or even triple) the amount of fresh foods you can buy!
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Image from www.operationfoodsearch.org
  • Take a diabetes education class - the Marion County Public Health Department offers a free "ABCs of Diabetes" self-management education/support program at several different locations in Indianapolis. Similar programs may be offered in your local area, so check at your doctor's office, hospital, or public library.

Diabetes is a serious condition, but there are many ways you can reduce your risk of health complications. For more information, resources, recipes, and more, please visit diabetes.org.

​Sources
  • Food Insecurity and Diabetes | ADA 
  • The Prevalence of Food Insecurity Is Highest Among Americans for Whom Diet Is Most Critical to Health | Diabetes Care | American Diabetes Association (diabetesjournals.org) 
  • The Intersection between Food Insecurity and Diabetes: A Review - PMC (nih.gov) 
  • Food Bank–Based Diabetes Prevention Intervention to Address Food Security, Dietary Intake, and Physical Activity in a Food-Insecure Cohort at High Risk for Diabetes (cdc.gov) 
  • (1430) Food Insecurity and Diabetes Management: Interventions that Make a Difference - Quick Learn - YouTube 
  • Diabetes: Types, Risk Factors, Symptoms, Tests, Treatments & Prevention (clevelandclinic.org) 
  • The Liver & Blood Sugar :: Diabetes Education Online (ucsf.edu) ​
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Infant Feeding 101

9/27/2022

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Blog post written by Aubry Fonseca, Purdue Dietetic Intern
Infant feeding can be confusing for any caregiver. When do I feed my baby? When should I introduce solid foods? What if my baby won’t drink breast milk? These are all common questions when it comes to caring for an infant. This post will break down the basics of infant feeding, as well as provide resources for infant feeding support.
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Image from wicbreastfeeding.fns.usda.gov/breastfeeding-basics
Breastfeeding

​When prompted with the idea of feeding a baby, most people probably picture feeding the baby with a bottle, not breastfeeding. However, breastfeeding is the natural way to feed an infant. Breastfeeding can provide many health benefits for both mother and baby. These include:
​
  • Weight loss for the mother
  • Can lower the mother’s risk for breast cancer
  • Healthier for the baby and the baby’s digestive tract
  • Promotes bonding between the mother and baby - this physical contact can increase the mother’s level of the hormone oxytocin, which can cause more milk to flow!
Ideally, breastfeeding should be done approximately every 2-4 hours a day, exclusively for the first 6 months of life. From 6 months to 1 year, breastfeeding should be combined with complementary foods. However, breastfeeding can be continued as long as mutually desired by both mother and baby. Breastfeeding can be beneficial even if done for a short amount of time.
​

Breastfeeding is not only good for the mother and the baby, but is also an economically friendly option. Breastfeeding doesn’t require the purchase of cans of formula or water jugs. Not having to throw away or recycle those extra cans and jugs means breastfeeding is also environmentally friendly. Breastfeeding can also lower the risk of your infant getting sick, and you know what your baby is getting because it's coming directly from the mother. (Psst, it’s also designed specifically for the baby!) The first milk that is made by the mother during pregnancy and just after birth is called colostrum. It is a deep yellow color and has many essential nutrients to help the newborn’s digestive system function. Mature breast milk contains just the right combination of water, sugar, fat, and protein to meet the infant’s needs as he or she continues to grow. Breastfeeding is also efficient, as it eliminates the time needed to prepare (and wash!) a bottle.

​One question that many breastfeeding parents have is whether or not their baby is getting enough breastmilk. You will know if the baby is getting enough milk if:
  • Your baby is gaining weight
  • Your baby is satisfied after feedings
  • Your baby is feeding approximately 8-12 times a day, every 24 hours (including at night)
  • Your baby makes around 6 or more dirty diapers per day, beginning about a week after birth

​While infants do have reflexes and instincts for breastfeeding, there may be some obstacles along the way. It is important to have breastfeeding support from community resources, family, and friends. If you are struggling with breastfeeding, there are infant feeding classes, peer support groups, and appointments with lactation specialists offered through WIC, community centers, and even through hospitals. Some WIC facilities also have drop-in classes for those who are not receiving WIC benefits (check your local WIC for breastfeeding support). Know that you have a choice to breastfeed if you are able and interested!

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Image from www.evenflofeeding.com/education/feeding-101/how-to-have-a-calm-gulp-free-feeding
Infant Formulas

Unforeseen circumstances may lead to a mother not being able to breastfeed, and some caregivers choose to use infant formula rather than breastfeed for a variety of reasons. Infant  formulas are supplemented milk products that are specially designed to meet the nutritional needs of babies. Infants can sometimes have intolerances to certain ingredients in milk and/or formula products, so it is important to consult your pediatrician to know which formula would be right for your infant. It is essential to follow the exact mixing instructions on the formula container. It has been designed to meet your infant’s exact needs through many hours of research. Incorrect formula mixing could lead to your infant not getting enough calories or nutrients!

Note: many families are still having a hard time f
inding, accessing, and/or paying for infant formula due to supply shortages. Click here for information that can help ease some of these worries.

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Image from www.isdi.org/specialised-nutrition/complementary-food/

​Complementary Feeding

The American Academy of Pediatrics recommends introducing solid foods at around 6 months of age, combined with breastfeeding or formula. This is the age that the infant’s nutritional and energy needs expand to more than what breastfeeding or formula can provide exclusively. It is also the time when they are typically developmentally ready for solids. These foods can include mashed fruits, vegetables, beans, etc. This is also about the time that infants can hold a cup, so breast milk (after pumping) or formula can be provided through a sippy cup.


​Baby-Led Weaning


Every baby is different, so it will depend on your baby to determine when to wean them off of the breast or bottle. It is important to be able to tell the difference between baby-led weaning and nursing strikes. A nursing strike is when a baby does not want to nurse because of a change in milk. This can be due to medications or hormone changes that may change the flavor of the milk. To determine if it is a nursing strike or a desire to wean, see how long it lasts. If it lasts multiple days, then it is more than likely a desire to wean. If you are concerned about a nursing strike, you should consult your lactation specialist or physician. A baby may want to wean once they start becoming more active and independent as they get older.


​Resources


​If you or someone you know needs support for breastfeeding or infant feeding, check out the resources below:
  • Indiana WIC​ - call 1-800-522-0874, download the INWIC smartphone app, or visit www.in.gov/health/wic
  • Indiana 211 - can provide referrals for many different services (i.e. housing, food, diapers, formula, etc.) - c​all 2-1-1, text your zip code to 898-211, or visit in211.communityos.org
  • Community Compass - view food resources near you, including food pantries that may provide infant formula, grocery stores that accept SNAP and WIC benefits, and more - download the free smartphone app, text “hi” to 317-434-3758​, or visit communitycompass.app
  • ​Gleaners NutritionHub - visit the Pregnancy & Breastfeeding page for more information on maternal and infant nutrition, breastfeeding resources, and more 
  • La Leche League of Indiana - peer-to-peer breastfeeding support - visit lllofindiana.org 
  • The Baby Dietitian  - best practices for feeding infants - visit dietitianforbaby.com or follow her Instagram account @the.baby.dietitian

​Sources
  • Candace Baker, CLS (Certified Lactation Specialist)
  • https://www.aap.org/en/patient-care/healthy-active-living-for-families/infant-food-and-feeding/
  • https://wicbreastfeeding.fns.usda.gov/breastfeeding-basics
  • ​https://blogs.cdc.gov/publichealthmatters/2017/07/you-are-what-you-eatand-so-is-your-baby/#:~:text=Your%20baby's%20saliva%20transfers%20chemicals,after%20birth%20is%20called%20colostrum.
  • https://www.webmd.com/parenting/baby/features/mixing-formula#:~:text=Whichever%20type%20you%20choose%2C%20be,on%20many%20hours%20of%20research
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2022 Summer Nutrition Club Recap

8/1/2022

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Blog post written by Kara Rice, Summer Nutrition Intern
Hello! My name is Kara Rice and I am Gleaners’ 2022 Summer Nutrition Intern. Over the past few months, I have worked with Gleaners' Nutrition Manager to create and facilitate nutrition education lessons for kids through the ​Summer Nutrition Club (SNC) program. SNC was created back in 2018 to coincide with Gleaners’ summer feeding program in Marion County. With the addition of SNC, we were able to not only provide nutritious food but also offer nutrition education to youth within the area. SNC provides interactive lessons to promote youth learning more about how the food they eat can promote a healthy lifestyle. ​
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Sarah Wilson, RDN, Nutrition Manager (left) and Kara Rice, Summer Nutrition Intern (right) prepare snacks for an SNC lesson
This summer, through generous funding from the Summer Youth Program Fund (SYPF), we were able to provide five program sites with the option of in-person or virtual SNC lessons. We had worked with four sites in-person and one site virtually, serving a total of 118 youth participants. I enjoyed getting the opportunity to teach so many children about what is in the food they eat. I saw the difference that providing hands-on activities in each lesson made in how much information the children were able to learn. It was amazing to see the children grow in their knowledge over the course of the three-lesson program. This opportunity provided me with the best insight into the world of nutrition education and I am grateful for all the knowledge I have gained. With this experience, I feel that I am better prepared for my future of becoming a Registered Dietitian (RD).  ​​
In past years, SNC lessons focused on the five food groups of MyPlate, making healthy choices, and general health and wellness. This year, I added a twist by creating a theme of "The Mystery of Mealtime". I incorporated clue-finding activities into each lesson and encouraged the children to be Nutrition Detectives to solve the mystery! Each lesson included hands-on activities to encourage learning about food groups using all five senses. The detective theme was incorporated into every lesson while still teaching the main concepts of nutrition and living a healthy lifestyle.  ​
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Youth participants at Freewheelin' Community Bikes show off their detective skills
​We live in a world that moves so fast and keeps us so busy that we sometimes forget to slow down and enjoy the moment. This is an issue I chose to address through SNC by reminding the children to search for the details and take in an experience using all of their senses. I wanted to teach them that slowing down and taking in the present moment can show you more about the world than rushing to the answer. Just like a good detective takes his/her time to collect all the clues to solve a mystery, the youth could take their time to fully experience the food or activity that was right in front of them.  My goal was to have participants be able to slow down and take in their surroundings while living in this busy world. This summer, all of this was made possible at Summer Nutrition Club!  ​
The recipes, learning concepts, and themes that were covered in this year’s program included: 
​
  • ​The Federal Bureau of Fruits and Vegetables – Introduced how each color of fruits and vegetables help the body, used all five senses to collect clues on the mystery food (kiwi), and made Mini Fruit Pizzas 
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SNC "Nutrition Detectives" try their Mini Fruit Pizza snacks
  • Central Grain Intelligence & the National Protein Agency – Introduced different sources of protein foods and whole grains, learned how detectives collect fingerprints, experienced different grains up close with magnifying glasses, and tried Fingerprint Veggie Roll-Ups 
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SNC participants look for clues about protein and grain foods
  • Department of Dairy Defense – Introduced dairy food and how to spot those with a lot of sugar, featured an experiment to show the magic of milk and an activity to get moving, and made Magnifying Glass Pretzel Kabobs 
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SNC "Nutrition Detectives" discover how tasty the Magnifying Glass Pretzel Kabobs are while learning about dairy foods
Each child that participated in SNC got to take home a reusable shopping bag filled with items to help them continue their “detective work” at home. Items in the bags included a kid-safe knife, cutting board, measuring cup set, and more! The last activity of SNC was a Family Cooking Night that was held at two of the in-person sites. This event featured a snack recipe for Honey Mustard Snack Mix. This recipe is an easy way to make homemade snacks with and for kids. I demonstrated how to mix all of the ingredients and explained how to prepare the snack mix in either the oven or a slow cooker. Samples of the recipe were offered to families that attended the event at both program sites - Freewheelin’ Community Bikes and Westminster Neighborhood Services. At the end of the cooking demonstration, we raffled off two kitchen essential bags that included a rice cooker along with kitchen tools.  ​
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Kara stands ready with Honey Mustard Snack Mix samples at Westminster's Summer Family Night event
​This summer I learned so much through the children and lessons that were a part of Summer Nutrition Club! I now feel that I have a more rounded education in the world of nutrition than any nutrition course could offer. I would like to thank everyone on the Gleaners’ team and all of the amazing community partners I was able to work with. I hope that I was able to make a change in the health and wellness of the community!  
​
Gleaners’ 2020, 2021, and 2022 SNC lesson content is available year-round on the Summer Nutrition Club page for anyone interested!  ​
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Benefits of Bulk Buying

7/1/2022

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Blog post written by Madeline Jurek, IUPUI Dietetic Intern
Pushing a full cart headed towards the grocery checkout line can be intimidating. We continue to see grocery prices rising due to inflation. One way to save money while grocery shopping is buying in bulk. Buying a large quantity of a food item at once rather than only purchasing one or two items when needed can save big bucks in the long run. Bulk buys can be beneficial for both large and small households. As with anything there are pros and cons to this art of grocery shopping. Fortunately, with a little planning, bulk buying can save you bulk money!  ​
Where to Start
The first thing that comes to mind when talking about buying in bulk is probably wholesale stores like Costco, Sam’s Club, and the like. The disadvantage to these stores is that you need to pay a membership fee to shop there. Stores like Walmart and Kroger offer some food items in bulk at great prices too. Paying attention to the “per unit/ounce” area on the price tag will show the money you’re saving when buying in bulk. ​
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Image from www.mainesnap-ed.org/wp-content/uploads/2019/11/Unit-Price-poster_revised-3.19.19_Page_1.png

​Other stores like Fresh Thyme have a bulk pantry section where you can self-serve the amount of a product you would like to purchase. Buying items like nuts, seeds, or oats, from this section is often cheaper than buying prepackaged items. Buying in bulk this way also helps out the environment by reducing the amount of plastic packaging waste. ​
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Image from www.freshthyme.com/wp-content/uploads/2018/08/bulk_3.jpg
Items to Buy in Bulk
Some popular items to purchase in bulk include:
  • Onions
  • Oats
  • Beans
  • Potatoes
  • Carrots
  • Rice
  • Frozen berries
  • Nuts
These items are great choices to buy in bulk because they stay safe to eat for long periods of time. However, the most important part about this shopping strategy is planning! Only purchase items in bulk that you know you will use. If you or your household doesn’t love to eat rice, then do not add it to your bulk buy shopping list. One of the hidden dangers of buying foods in large quantities is food waste due to not eating the food before it goes bad. This will defeat the purpose of saving money because you will lose money in the food you’re tossing in the garbage can.  ​

​Other Benefits of Bulk Buying
  • Less trips to the grocery store equals less money in gas 
  • The environment will thank you! This shopping strategy reduces single use plastic and creates less pollution from gas miles  
  • Meal prepping your vegetable or fruit bulk buys for the week can save you time cooking later, and time is money! ​​
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Image from www.noracooks.com/nourish-bowl-vegan-meal-prep/
Bulk Ingredient Recipe Ideas
  • Overnight Oats - Oats are a great source of complex fiber, meaning they are slow digesting. Because of this, they don’t spike your blood sugar and can keep you fuller for longer. Meal prepping overnight oats for breakfast for the week can save you time in the morning and ensure that you don’t skip breakfast! This very customizable recipe includes many bulk buy items including oats, frozen berries, peanut butter, and nuts.  ​
  • Beef & Vegetable Stew - Carrots are known for being the vegetable for your eyes, and that is due to their high levels of vitamin A. Just a half cup of carrots provides 73% of your daily goal for vitamin A. Onions are a “nutrient dense” vegetable, meaning they are very high in vitamins and minerals but very low in calories. They pack a flavorful punch and can take a recipe to the next level. A variety of potatoes can be bought in bulk making it easy to add variety to your meals. Potatoes sometimes have a bad reputation, but they are high in potassium and fiber which can help reduce your chance of developing heart disease. This beef and vegetable stew recipe includes all three of these veggies and it is easy to make a big batch for your busy week ahead! 
  • Rice and Beans - Rice and beans are two items that are already inexpensive, but even more so when bought in bulk. The combination of rice and beans is considered a “complete protein.” This means the two ingredients have all 9 of the essential amino acids needed in the human diet. This rice and bean recipe can be eaten by itself, or used as a base for salads, tacos, or burritos.  

​Things to Remember
Now that you’re well versed in buying in bulk, don’t forget to always start with planning. Be sure before you buy a bulk item that you’re prepared to use it all before it goes bad. Keep a couple of staple recipes in mind while shopping for your bulk buys. Ensure you have all other necessary ingredients for the recipes before starting to cook. If you need some new ideas, use the "Search by Ingredient" tool here on the NutritionHub website to find recipes that use your bulk ingredients! 
​ 
 ​
Sources:
  • https://www.webmd.com/food-recipes/benefits-carrots
  • ​​​https://www.healthline.com/nutrition/benefits-of-potatoes  
  • https://money.usnews.com/money/blogs/my-money/articles/when-buying-in-bulk-is-really-worth-it  
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Eating In Season

6/1/2022

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Blog post written by Breanna Tucker, IUPUI Dietetic Intern
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Image from experiencelife.lifetime.life/article/in-season
Indiana is only warm for a few months out of the year. This means that most produce cannot be grown all year round. With summer coming up, there will be lots of fresh fruits and vegetables in season and available at farmer’s markets and in different grocery stores.  ​
What does "in season" mean?
Eating in season means that you are eating what is grown during the current time of year. Thankfully, due to modern technology and transportation, most options at the grocery store stay the same year-round. However, the items in season will change according to the month. It’s important to know that eating seasonally does not necessarily mean that you are eating organically. 
What are the benefits of eating produce in season?
There are a lot of benefits to eating different fruits and vegetables that are in season. One benefit is the price. When crops are in season, farmers will produce more of them, which brings the cost down. The travel expenses are also lower because the produce is usually coming locally instead of coming from different states or countries. 

Another benefit includes the nutritional value. When produce is in season, it is often picked when it is ripe and eaten close to its harvest date. This increases the amount of nutrients in the fruit or vegetable. For example, a bell pepper picked locally in season may have more antioxidants than a bell pepper picked early and shipped across the country. Antioxidants like vitamin C protect the body against harmful compounds and can help prevent many diseases.  ​

Another benefit is that eating seasonally is better for the environment. It supports local farmers and reduces the need for out of season produce. This will then reduce transportation, refrigeration, and some of the preservatives used on different fruits and vegetables.
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Image from indianapublicmedia.org/eartheats/walmart-commits-local-growers.php
How do I know what produce in season?
There are a lot of lists online of what produce is in season during specific times of the year. One great resource is Purdue University’s FoodLink, which includes recipes and preparation tips for seasonal produce items.

​Below
 is a list of fruits and vegetables that are in season during the summer in Indiana:  ​​
  • Apples 
  • Asparagus 
  • Beets 
  • Blackberries 
  • Blueberries 
  • Broccoli 
  • Brussel sprouts  
  • Cabbage 
  • Cantaloupes 
  • Carrots 
  • Cauliflower 
  • Cherries 
  • Cucumbers  
  • Eggplant 
  • Green onions 
  • Green pea 
  • Kale 
  • Grapes ​
  • Lettuce 
  • Onions 
  • Peaches 
  • Pears 
  • Peppers 
  • Potatoes 
  • Pumpkin 
  • Radishes 
  • Raspberries 
  • Snap beans 
  • Spinach 
  • Strawberries 
  • Summer squash 
  • Sweet corn 
  • Sweet potato 
  • Tomatoes 
  • Turnip 
  • Watermelons 
  • Zucchini 
Picture
Image from www.dallasnews.com/sponsored/2019/12/27/your-seasonal-calendar-for-the-freshest-texas-produce-all-year-infographic-included
Is eating seasonally right for me?
Eating seasonally may not be the most realistic option for you and your family and that is okay. Maybe the weather makes it difficult for there to be many seasonal options or your kid will only eat certain fruits or vegetables. Maybe your nearest grocery store, market, or food pantry does not offer seasonal produce. At the end of the day, do what is right for you and your family. Eating any fruits and vegetables is better than none!
 
Farmers' markets are a great option for seasonal foods. There are several farmers' market programs that can increase the purchasing power of households that receive SNAP, WIC, and other benefits. SNAP offers FreshBucks, which doubles your SNAP dollars to use at the market. WIC offers the Farmers' Market Nutrition Program, which provides coupons for fresh, locally grown fruits, vegetables, and herbs.  The Senior Farmers' Market Nutrition Program offers similar assistance to eligible seniors.
 
If you think eating seasonally may be right for you, try to incorporate one item from the list above into your next grocery store list. This can help add some variety into your weekly meals, and you may discover new foods you enjoy!
Sources
  • https://www.seasonalfoodguide.org/why-eat-seasonally
  • https://spoonuniversity.com/lifestyle/what-it-means-to-eat-seasonally-and-why-you-should-do-it
  • https://www.rebootwithjoe.com/benefits-of-eating-seasonally/
  • https://www.purdue.edu/dffs/localfood/family/eatseasonal/ ​
0 Comments

The Importance of Breakfast Before School

5/1/2022

 
Blog post written by Joshua Edwards, IUPUI Dietetic Intern
Picture
Image from www.kidspot.com.au/kitchen/galleries/16-breakfast-ideas-kids-love/ey55dbfv
School is a very important part of children’s lives. Children usually spend 13 years on education in the typical K-12 school. We know that parents and caregivers want their children to put their best foot forward and get as much out of this time as possible. To do this, every child should start their day with a delicious and healthy breakfast meal.

Research has shown that children have better academic success when they eat breakfast before school than when they do not. We do not want to send our children to school when they are too hungry to learn. If breakfast at the home is not an option, try enrolling your student in the breakfast program at your school. Many schools participate in a program to provide free or reduced price breakfast and lunches for eligible families. 
​

This post will discuss the benefits of eating breakfast, including improved concentration, better test scores, increased energy, and better attendance. It will also provide tips for quick breakfast meals and recipes. ​
Improving Concentration

Students who do not eat breakfast in the morning may have difficulty concentrating. They tend to be more distracted by their peers, and have a harder time retaining information than students who eat breakfast. A healthy breakfast provides nutrients that the brain needs to function properly. It also helps children focus on learning and engaging at school rather than on their rumbling stomach. 
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Image from allroundclub.com/blog/critical-thinking/
Better Test Scores

A research study published in the Journal of Economics showed that students who ate breakfast scored an average of 25% better on tests in math, reading, and science than students who did not eat breakfast. Researchers concluded that this was due to the students receiving the proper nutrition for brain function and thinking.  ​
Increased Energy

During sleep, our blood sugar drops because our body works to remove sugar from the bloodstream and we go many hours without eating. When we do not eat breakfast, our blood sugar continues to stay low and can even fall lower. Low blood sugar can make us feel tired, sluggish, or in a fog. All of these traits are not ideal for someone trying to learn. By eating a healthy, nutrient-rich breakfast, a student's blood sugar will rise to a healthy level. This helps them feel energized and focused. However, this does not mean that high-sugar breakfasts are better. It is important to eat a variety of food groups to get all the nutrients that growing minds need. ​
Picture
Image from www.webmd.com/parenting/features/how-play-time-outside-helps-kids 
Improved Attendance

Students who do not eat breakfast tend to also have weaker immune systems. This means they are more susceptible to illness and missing school days. Students who skip breakfast are also more likely to skip class to go to the nurse for a headache or stomachache due to hunger. 
​

Overall, eating breakfast has so many benefits to students. It is very important that children are able to receive proper nutrition in the morning - either from their home or from the school - so they can have the most productive day possible. ​

Quick Breakfast Tips

Making breakfast in advance is the number 1 tip for making a quick breakfast. By preparing food  the night before and only needing to reheat it in the morning, you can save tons of time and energy in the morning. 
​

Some examples of easy breakfast meals that can be stored and reheated later are: 
  • Overnight Oats 
  •  Breakfast Casserole 
  • Mixed Fruit Muffin 
  • Bake a batch of waffles to reheat in the toaster ​​
Other ideas for easy and budget-friendly breakfasts:
  • Hard Boiled Eggs 
  • Savory Oatmeal- with all of your favorite toppings 
  • Sweet Oatmeal Recipe 
  • Protein Smoothies 
  • French toast 
  • Cereal with a side of cottage cheese ​
  • Scrambled eggs with veggies: favorite add-ins are bell peppers, onions, mushrooms, and spinach!
  • Peanut butter toast with fruit 

Visit our Recipes page for more healthy recipe ideas for every meal!
Picture
Image from www.andianne.com/6-overnight-oat-recipes-you-should-know-for-easy-breakfasts/
Sources
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737458/ 
  • https://www.eatright.org/food/nutrition/healthy-eating/5-reasons-your-teen-needs-breakfast 
  • https://www.hopkinsmedicine.org/johns-hopkins-childrens-center/what-we-treat/specialties/nephrology/programs-centers/obesity-hypertension-clinic/_documents/eating-right-wake-up-benefits-breakfast2.pdf 
  • https://www.superhealthykids.com/8-budget-friendly-breakfast-ideas/ 
  • https://goodcheapeats.com/quick-breakfast-tips/ 
  • https://www.momrewritten.com/budget-quick-healthy-breakfasts-for-kids/ ​

Spring Food Safety Tips

4/1/2022

 
Blog post written by Jamie Dewig, IUPUI Dietetic Intern, CPT, CYI
Food is fun, but only when it is safe. There are many ways to keep food safe and to know when food is beginning to expire. April is a perfect time to do some spring cleaning and prepare your kitchen for a healthier lifestyle. April is also a time of celebration as Easter rolls around. Follow these tips for finding, storing, prepping, and serving food to make sure that everyone stays safe and can enjoy the approaching spring weather!
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Image from www.gianteagle.com/seasonal/april-hub/easter-dinner
Shopping for and Harvesting Food 
​
​​
  • Pay attention to dates on products. ​Expiration dates are important to look for when purchasing foods, but not all dates mean the same thing.
    • ​“Best by” refers to the time that the product will have the best flavor or quality.
    • “Sell by” is an indication to the store of when to get the product sold.
    • Most products have a small window of time within which they can be used after the "best by" or "sell by" date".
    • “Use by” dates are an indication of how long the food is safe, so it is not recommended to consume food that is past the stamped “use by” date.
  • Remove dirt from fresh-picked produce before placing it in clean carrying materials when gardening. When shopping, check to see that packages are clean and undamaged.
  • Try to choose foods that are high quality. Look for produce that is just ripe and without cuts, bruises, or holes if possible. If these blemishes are present, try to use those foods first as they will often spoil faster. If the blemish is small, you may also be able to cut around it and still enjoy the good parts of the food. Avoid or discard any produce that shows mold, signs of decay or rot.
  • Handle produce with care to avoid damage or bruising when harvesting or bringing home from the grocery store or food pantry. When shopping, make sure that delicate produce gets placed on top of the heavier items to ensure it does not get squished.
  • Avoid meat that looks off color or any packages that might be bulging. This could be an indication that the meat is getting older or has been out of a safe temperature zone and is starting to spoil.
  • When shopping, pick out cold food items last and make these the first things you put away at home keep them at a safe temperature. ​
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Image from www.ppmco.org/health-and-wellness/health-education
Safe Food Storage 

  • Make sure where you store food is kept clean and at the proper temperature. Do not allow spills or spoiled food to remain in your storage areas.
  • Room temperature or pantry/cupboard items:
    • Store items that can sit at room temperature in a cool, dark room, around 50-70°F. 
    • Airtight containers are essential to longer storage time as they help ensure pantry items to not go stale or become contaminated. 
  • Refrigerated items:
    • Refrigerators should be kept between 35 and 38°F to ensure foods stay at or below 40°F. It is helpful to use a thermometer in the fridge to make sure the temperature remains steady.
    • ​Overloading the fridge or emptying it too quickly could affect its ability to hold a safe temperature. Placing hot foods in the fridge can also alter the temperature of the fridge, putting your foods at risk.
    • Tip: For large hot containers, poor into smaller portion sized containers before sticking in the refrigerator to allow for faster cooling and easier storage.
  • Frozen items:
    • Freezers should be kept at a 0°F or below.
    • Storing foods in a tightly sealed container can help reduce freezer burn and increase the life of the product in the freezer.
    • Just like the fridge, overloading and emptying the freezer too quickly, or popping hot food right in the freezer could affect the temperature and safety of your frozen foods. 
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Image from worldcentralkitchen.blogspot.com
  • ​Store food in the proper containers:
    • ​Foods like opened cans of fruits and vegetables store well in sealing plastic containers. It is not recommended to store open cans of food in the container they came in unless it is a glass jar.
    • Dry foods also store well in sealing plastic containers or Mason jars.
    • It is recommended to store greasy meats, fish, and cooked pasta in glass as these products do not always sit well for long periods of time in plastic. Deli meat is usually fine in plastic.
    • Labeling and dating your containers can make finding what you have very easy and efficient. It can also help you keep track of what needs to be used first
    • Clear containers are helpful because they allow you to see exactly what you have. 
  • Other food storage tips:
    • ​Items like potatoes, berries, tomatoes, grapes, peppers, and cucumber do best when they are stored without washing. Bacteria can break them down faster if washed before stored, but it is still important to wash before consuming these foods.
    • If items are visibly dirty, you may want to rinse the dirt off then dry well before storing. This will help to avoid the moisture sitting on them for too long.
    • Pay attention to the dates on the packages. Store foods with later dates in the back and foods with closer approaching dates up front. This helps you always have easiest access to the foods that expire first.​​​
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Image from www.hgtv.com/lifestyle/clean-and-organize/how-to-organize-kitchen-pantry
Preparation Tips
​
  • Wash your hands with soap and water and scrub them together for 20 seconds before handling or prepping food.
  • Before eating make sure the produce is clean of dirt and other potential contaminates by washing them well under running water. Soap and bleach should never be used on produce such as fruits and vegetables as they are not made to be ingested. Even trace amounts of these chemicals can make you ill.
  • Make sure foods are cooked to the proper internal cooking temperatures. View this chart for appropriate cooking temperatures for a variety of foods.​​
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Image from jagwire.augusta.edu
Safely Sharing and Serving Food 
​
  • Keep hot food hot, and cold food cold.
    • ​The range of 40°F to 140°F is considered a danger zone for food. This is the range of temperatures where bacteria is most likely to thrive, so avoiding the danger zone can help reduce risk of various foodborne illnesses. When preparing a meal to serve, make sure your foods stay out of this range.
    • Keep cold food in a cooler or on ice. Store hot food in a food warmer, place in a container surrounded by a larger container with hot water, or have a heat source under your food. 
  • Keep food covered, especially if you are enjoying a meal outside as the weather gets nicer. This will help keep it clean and hold in a bit of the temperature until the food is eaten, plus it keeps your food bug free!  
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​Spring is the perfect time for new beginnings. If you are not currently using these tips, now could be the perfect time to incorporate them into your lifestyle! Reorganizing and cleaning up can give you such a refreshed feeling and make your space feel like new. Keeping your food and spaces for food clean and organized will help to ensure a safe and efficient environment for meals. I hope these tips are helpful - don’t forget to have fun! 

For more resources and information, visit these websites:
  • Foodsafety.gov - information on a variety of food safety topics
  • Food Keeper - website and free smartphone app to help you know how long food is safe to eat after the package date
  • Stilltasty.com - another resource for estimating how long food is still good to eat
  • Consumer's Guide to Food Storage for Safety and Quality - great tips for food storage
  • "4 Bases of Food Safety" - printable handout in English and Spanish with food safety basics
Sources
  • food.unl.edu/free-resource/food-storage
  • food.unl.edu/handling-produce-safely-garden 
  • ​www.bonappetit.com/story/best-food-storage-containers  

Eat Green this March!

3/1/2022

 
Blog post written by Ashley Clumb, IUPUI Dietetic Intern
March not only includes the greenest day of the year (St. Patrick’s Day), but it is also National Nutrition Month​®! This is the perfect time to try some green foods for better nutrition. Eating “green” doesn’t have to feel like a chore. There are so many ways you can sneak greens into your everyday routine in order to live a healthier life!
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Image from www.paulsfruit.com/Blog/Article/89/St.Paddy-s-day-greens

4 Reasons to Eat More Green Vegetables

First, let's take a look at why eating green veggies is important:
​
  1. Promotes heart health. Some vegetables, such as broccoli, spinach, and asparagus, contain high levels of the vitamin folate. Folate can help lower cholesterol and keep the arteries in your heart strong.
  2. Helps the digestive system. Some green vegetables, such as broccoli, provide the body with insoluble fiber, which helps move food through the digestive system.
  3. Strengthens bones. Vitamin K is found in most green leafy vegetables. It is important for keeping bones strong.
  4. ​Reduces risk of cancer. Green vegetables contain a lot of antioxidants, which protect the cells in your body from harmful molecules that can result in cancer or other diseases.
​
​The daily recommended amount of total vegetables is 2-4 cups for adults and 1-3 cups for children, depending on their age. For an easy visual, use your hands! A clenched fist is about the size of one cup. Note: 2 cups of raw leafy vegetables (like lettuce, kale, spinach, or greens) only count as one cup because they are so light and airy!
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Image from www.womenshealthmag.com/weight-loss/a19986045/portion-size-guide/
6 Ways to Add More Greens to Your Meals

Eating green vegetables can be a challenge, especially if you aren't a fan of the taste. Try these helpful tips to make it a little easier:

  1. Don’t be afraid of frozen. Frozen vegetables are often  more convenient and cheaper than fresh vegetables. Despite what some may think, frozen vegetables are just as nutritious, if not more nutritious, than fresh vegetables. This is because the vegetables are frozen right after they’ve been picked, so the nutrients are at their top quality. Tip: If the frozen foods you pick aren’t sodium free, consider rinsing them before cooking to remove excess sodium.
  2. Add vegetables to your favorite foods. Chop up some spinach or broccoli and add it to your morning omelet, or add spinach, arugula, or any other lettuce you prefer to a sandwich or burger.
  3. Soup it up. Soup is a great way to save food that otherwise would have been wasted. If the vegetables in your fridge are on the verge of expiring, throw them into a pot with a soup base and/or broth. The soup can be consumed immediately or stored in the freezer and heated up later in the week. Click here for a recipe you can customize with any vegetables you may have on hand.
  4. Have them readily available. Try slicing some green bell pepper and broccoli and putting it into a container in your fridge for easy access. You can also make a vegetable dip to accompany the snack if you don’t like plain vegetables, or use ranch dressing.
  5. Blend them. Make a green smoothie and add your favorite fruits, milk, juice, and/or protein source. Spinach, kale, or collard greens are great go-to ingredients for a green smoothie. You can also consider making sauces or dressings. For example, you can try mixing avocado and ranch to make a dipping sauce that will go along with chicken or a salad. Blending spinach with oil or cheese makes a tasty sauce you can pour over pasta.
  6. Plan it out. Whether it's a week ahead of time or taking it day-by-day, planning for when you want to incorporate vegetables into your meals can help keep you accountable. Eventually, eating vegetables with your meals may turn into more of a habit.
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Image from www.heart.org/en/healthy-living/healthy-eating/add-color/the-goodness-of-greens
Recipes for "Going Green"

Gleaners is working hard to provide our neighbors with more produce options - including green vegetables - to support the health of our community. We are constantly seeking new varieties of produce that are familiar to our diverse neighbors, so you may see some fruits and vegetables that you have never tried before!


Check out the recipes below for more tasty ideas on how to eat “green”!
  • Carrot and Zucchini Mini Muffins
  • Cilantro Lime Coleslaw
  • Creamy Spinach Sauce
  • Southern-Style Collard Greens
  • Spring Harvest Salad
Sources:
  • www.heart.org/en/healthy-living/healthy-eating/add-color/how-to-eat-more-fruits-and-vegetables 
  • www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2013/dark-green-leafy-vegetables/ 
  • www.myplate.gov/eat-healthy/vegetables
  • www.myplate.gov/myplate-kitchen 

American Heart Month

2/1/2022

0 Comments

 
Blog post written by Taylor Bartosiewicz, IUPUI Dietetic Intern 2019
Picture
Image from parkcrescenthealth.blog
Did you know your heart beats about 115,200 times each day? Your heart works hard for you, so it’s important to take care of your heart. February is a great time to learn more about eating smart for your heart because it is American Heart Month! 
According to the Center for Disease Control and Prevention (CDC), heart disease is the leading cause of death in America. You can’t change some risk factors for heart disease, like age and family history. However, the good news is that as much as 80% of the risk for heart disease can be prevented with diet and lifestyle behaviors.​

​Foods to Choose Often for Heart Health
​
  • Eat foods rich in omega-3 fatty acids, such as nuts, nut butter, seeds, and olive oil. More great sources include both fresh and canned fatty fish like salmon, tuna and sardines. Omega-3 fatty acids can help increase HDL, the good cholesterol.  
  • Fruits and vegetables are a great source of vitamins, fiber and other nutrients. Fresh, canned, and frozen are all good options. 
  • Whole grains, like whole wheat bread, brown rice and oatmeal contain B vitamins and fiber, which can improve cholesterol levels. ​
  • Potassium is found in beans, potatoes, leafy greens, and yogurt. It helps control blood pressure. ​
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Image from everydayhealth.com
Foods to Limit for Heart Health​
  • Limit sodium to less than 2,300 mg/day. Use herbs and seasonings to flavor recipes and read the label to choose foods that are lower in sodium. 
  • Limit saturated fat and trans-fat because these raise LDL (“bad”) cholesterol. Choose lean protein like chicken, turkey, lean pork loin, eggs, and beans and low-fat dairy like yogurt, cheese, and milk.  
  • Limit added sugars, which are most often found in sugar sweetened drinks and desserts. Too much sugar can lead to weight gain, which is hard on your heart. 
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Image from health.gov

​Other Heart Health Tips
​
Regular physical activity also has multiple heart health benefits. According to the American Heart Association, exercising for 30 minutes most days of the week can reduce blood pressure, help your heart work more efficiently, manage stress, and maintain a healthy weight.

Knowing your numbers can also help you take charge of your heart health. Visit your doctor at least once a year to check your cholesterol, blood pressure, and blood sugar levels.

​What can you do to support heart health today?
​

Picture
Image from riverwoodhealthcare.org
Sources
  • https://www.cdc.gov/features/heartmonth/index.html
  • https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/art-20046502 
  • https://www.webmd.com/a-to-z-guides/prevention-15/heart-healthy/understanding-heart-attack-prevention
  • https://www.goredforwomen.org/en/healthy-living 
  • https://www.heart.org/en/healthy-living/healthy-eating/eat-smart 
0 Comments
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