by Amy Mullins, PhD, RDN | May 13, 2014
Parents and guardians across America work hard everyday to put food in the mouths of their families. We all have to make choices in the foods we eat and provide for our children. This process of planning, shopping, and preparing healthy meals is challenging, but especially for those that have limited income and resources. These families that struggle for food security put themselves at risk for a host of nutrition-related chronic diseases including obesity, high blood pressure, cardiovascular disease, and diabetes.
EFNEP teaches families how to shop for healthy foods, plan and cook meals, save money on food purchases, and incorporate physical activity into their lives.
Over 26% of Leon County’s population is living below the poverty level, which is much higher than the 16.5% of Florida’s total population. In addition, a relationship between income level and overweight status has been established. Of the adults in our county that make less than $25,000 per year, over 70% of them are overweight or obese. These are scary statistics that bring the problems of poor nutrition and limited-income to light.
Having access to nutritious food is a good first step toward putting healthy meals on the family’s table. Surprisingly, only 77% of eligible Floridians in 2010 asked for and received assistance through the Supplemental Nutrition Assistance Program (SNAP). Sadly, it seems that a very large number of eligible Floridians are not getting the help that they need to feed their families.
How can parents and caregivers make the most of their food budget and make healthier choices when planning, shopping, and preparing meals? This is where nutrition education can play a key role to ultimately improve the diet and health of the total family. The Expanded Food and Nutrition Education Program (EFNEP) is offered in over 10 counties in Florida, including Leon County, and is designed to empower families to practice and adopt positive nutrition and lifestyle behaviors. Classes are free and consist of a series of 8 interactive lessons that teach adult participants how to shop for healthy foods, plan and cook meals, save money on food purchases, and incorporate physical activity into their lives.
Classes are offered throughout the county at various community sites. If you are interested in starting a class with your group, church, or worksite, or to find out more information about EFNEP, contact Amy Mullins, Registered Dietitian and Family and Consumer Sciences Agent at UF IFAS Leon County Extension, amymullins@ufl.edu or 850-606-5203. Learn more about SNAP eligibility and benefits by visiting http://www.fns.usda.gov/
by Amy Mullins, PhD, RDN | Sep 11, 2013
With healthy lifestyle changes, many people with pre-diabetes can restore their blood glucose to normal levels.
Chances are, most of us have a friend or family member who is diabetic. Type-2 diabetes develops when the body is unable to use the hormone insulin properly, causing blood glucose to stay high after eating (hyperglycemia). If left untreated, hyperglycemia can cause serious complications such as heart disease and stroke, high blood pressure, kidney disease, nervous system disease and even amputations and blindness. The American Diabetes Association reports that diabetes is responsible for more deaths in the U.S. per year than breast cancer and AIDS combined.
According to the Centers for Disease Control (CDC), almost 26 million Americans already have diabetes and another 79 million (35% of our population) have a condition known as pre-diabetes. Pre-diabetes is a condition where blood glucose levels are not quite high enough to be diabetic, but are definitely at a level to cause concern. It is reported that 15% to 30% of people with pre-diabetes will likely develop type 2 diabetes within five years.
So, what is behind this diabetes epidemic? It turns out that the increase in diabetes and pre-diabetes cases mirrors the increased number of overweight and obese Americans. The CDC reports that 80% to 90% of people with type-2 diabetes are also considered overweight or obese.
The good news is that with healthy lifestyle changes, many people with pre-diabetes can restore their blood glucose to normal levels. A 3-year diabetes prevention study of over 3,000 subjects, conducted by the Centers for Disease Control (CDC), demonstrated the power of maintained weight loss in lowering the risk for type-2 diabetes. Participants that adopted healthy eating habits (like reduction of dietary fat) and increased physical activity (150 minutes minimum equivalent to brisk walking) were able to reduce their body weight by 7%. This modest, and sustained, weight reduction significantly improved the body’s ability to use insulin and process glucose, lowering the risk of type-2 diabetes.
Often, people with pre-diabetes do not show any symptoms and may not even know there is cause for concern. The American Diabetes Association recommends that if you are overweight (BMI>25) with one or more of the following risk factors you should be tested by your health care provider:
- Older than age 45
- Physically inactive
- A parent, brother, or sister with diabetes
- African American, Alaska Native, American Indian, Hispanic, Pacific Islander
- History of gestational diabetes or had >9 lb. baby
- High blood pressure (140/90 or higher)
- HDL cholesterol <35mg/dL or triglycerides >250mg/dL
- History of polycystic ovary syndrome
- History of cardiovascular disease
If you are pre-diabetic, making wise lifestyle changes can drastically improve your health and delay or prevent type-2 diabetes. Remember to talk to your doctor before making any major changes to your diet or exercise patterns. Consider these tips to improve your weight management:
- Eat less fat, especially saturated and trans fats (fatty meats, whole milk and dairy products, processed bakery items, margarine, fried foods)
- Eat more whole grains and beans to increase your fiber
- Eat a variety of fruits and vegetables (fresh is best, but frozen or canned count too)
- Reduce processed foods with added sugars and sodium
- Keep an eye on portions to reduce your volume or calories (and fat!)
- Eat several small meals and snacks throughout the day instead of eating large meals
- Stop eating when you feel satisfied
- Drink water throughout the day!
- Get up and be active! Start a walking program slowly, then pick up the pace
If you want to learn more about preventing and managing pre-diabetes, visit
http://www.cdc.gov/diabetes/consumer/index.htm
If you don’t know what your Body Mass Index (BMI) is, check out the CDC BMI Calculator
Interested in Healthy Meal Planning and Cooking with Diabetes? Sign up for a 2-hour workshop offered on the following dates:
October 9th 6:00 pm at the Leon County Extension Office (call 850-606-5200 to register)
October 14th 6:00 pm at the Wakulla County Extension Office (call 850-926-3931 to register)
October 29th 6:00 pm at the Liberty County Extension Office (call 850-643-2229 to register)
Nov. 12th 6:00 pm at the Jefferson County Extension Office (call 850-342-0187 to register)
by Amy Mullins, PhD, RDN | Jun 25, 2013
Keep hot foods hot and cold foods cold to reduce the risk of foodborne illness, especially in hot weather.
It’s time for all the fun things that summer brings, like picnics, potlucks, and outdoor gatherings. These are ways we all enjoy celebrating the summer sunshine with friends and family. As things heat up outside, don’t forget the basic rules of food safety to protect yourself and others from foodborne illness.
When transporting, preparing, and serving food outdoors, there are many critical things to consider. First, keep your hands clean. If soap and running water are not available, be prepared with disposable antibacterial wet wipes and hand sanitizer. Use it often and keep it available for everyone at your event.
Be sure to use an insulated cooler with plenty of frozen gel packs and ice for all foods that require refrigeration. Perishable foods, such as potato salads, burgers, hot dogs, chicken, and cheese, should be stored at 40 degrees or less to prevent the growth of harmful bacteria. Pack your cooler accordingly to prevent cross-contamination, securely wrapping and separating raw and ready-to-eat foods, putting raw foods on the bottom. Consider using a separate cooler for juice boxes, soda cans, and water bottles. This will help protect food items from the heat when guests are frequently opening and closing the cooler for drinks.
Cold foods should be kept in the cooler as long as possible before being taken out to serve. Once outside of the cooler, these foods should not set out any longer than 2 hours. If it is really warm (over 90 degrees), one hour should be the limit. Foods that are in the Danger Zone, which is in the range of 40-140 degrees F, for more than this length of time, will start to grow dangerous levels of bacteria. It’s a good idea to serve foods such as potato salad, cut fruit and vegetables, as well as dips and cheeses, in shallow dishes directly in contact with ice. This will help suppress the bacterial growth while it is out of the cooler.
Grilled meats and other hot foods should be kept at a minimum of 140 degrees until served. If prepared prior to the outdoor gathering, wrap foods in foil to retain heat and use a separate insulated cooler just for hot foods. These foods also should not sit out for more than one to two hours. Consider using Sterno cans to keep food hot in covered aluminum pans or chafing dishes. Always use a food thermometer to be sure meats are cooked to the proper minimum temperature (160 degrees F for burgers and 165 degrees F for chicken) before storing or serving. For additional information, check out www.fda.gov or www.foodsafety.gov.
by Amy Mullins, PhD, RDN | Apr 10, 2013
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Check your blood pressure regularly to monitor hypertension.
For World Health Day on April 7, the World Health Organization (WHO) chose to highlight high blood pressure as a major public health concern. This chronic disease is responsible for increasing the risk for heart disease and stroke, which are the leading causes of death in the United States. The Centers for Disease Control and Prevention (CDC) estimate that 68 million (1 in 3 adults) in the United States have high blood pressure, also known as hypertension. Because many people show no signs or symptoms of the disease, hypertension is known as a “silent killer” because people often don’t realize they have it.
Having your blood pressure checked regularly is the only way to know if you have a problem. Checking your blood pressure is easy. Your doctor will do this during regular visits, or you can find an automatic blood pressure machine at most pharmacies and major grocery stores. Do you know what your numbers should look like?
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Blood Pressure Levels
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Normal
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Systolic: less than 120 mmHg
Diastolic: less than 80 mmHg
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At risk (pre-hypertension)
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Systolic: 120–139 mmHg
Diastolic: 80–89 mmHg
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High
|
Systolic: 140 mmHg or higher
Diastolic: 90 mmHg or higher
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What Can You Do?
Many factors can influence your blood pressure, which is defined as the force of blood against your artery walls during circulation. Although hypertension risk can be hereditary and tends to increase as we get older, many other factors can be controlled to reduce your risk of developing the disease. The CDC identifies the use of tobacco or alcohol, as well as being overweight, not getting enough daily physical activity, and excessive dietary sodium as controllable risk-factors.
- Take action to manage your weight by reducing excess calories, fat, and sugar.
- Increase your physical activity everyday, even if it is just walking 30 minutes a day.
- If you smoke, stop now.
- If you consume alcohol, do so in moderation.
- Reduce your sodium intake.
Most sodium in the American diet comes from salt added during food processing. The Dietary Guidelines for Americans (2010) recommends reducing daily sodium intake to no more than 2,300 milligrams (mg) for adults, and to no more than 1,500 mg for persons over the age of 51, African Americans, or those with diabetes or chronic kidney disease. Americans can reduce their sodium consumption in several ways:
- Read the Nutrition Facts label for the sodium content of purchased products and look for lower sodium options.
- Consume more fresh foods and fewer processed foods, such as canned soups, cured meats, condiments, and prepackaged meals.
- Eat more home-prepared meals, where you have more control over added salt. Don’t use seasonings that contain sodium.
- When dining out, ask that salt not be added or choose lower-sodium options, if available.
Don’t wait. Check your blood pressure today and talk to your doctor if you are concerned about your risk for developing chronic hypertension. For more information about lifestyle changes and hypertension, click here. For information on reading labels and ideas on how to cook with less sodium, click here.
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References:
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The Centers for Disease Control and Prevention, High Blood Pressure. http://www.cdc.gov/bloodpressure/index.htm
U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: U.S. Government Printing Office, December 2010. http://www.dietaryguidelines.gov
Linda B. Bobroff, PhD, RD, LD/N, professor and Extension nutrition specialist; Department of Family, Youth and Community Sciences; , Nutrition for Health and Fitness: Sodium in Your Diet. Institute of Food and Agricultural Sciences; University of Florida, September 2012. http://edis.ifas.ufl.edu/he696
