A Healthy Living Newsletter for Seniors

IOWA DEPARTMENT OF PUBLIC HEALTH’S

Volume 4, Number 6June 2017

June signals change. Let the summer escapades begin! Families plan vacations, weddings, camping trips, baseball games and picnics. What adventure are you looking forward to?

Regardless of how you choose to celebrate another summer, get the most out of it by eating more summer produce.

Eat More and Live Longer? Yes, it’s true. Health experts and nutritionists want you to eat more - a lot more - fruits and veggies, and summer is the time to do it.

The health benefits from eating lots of produce continue to be revealed to researchers (the largest benefits coming from seven to 10 servings a day). Fruits and vegetables have been shown to reduce cholesterol levels, blood pressure, and to boost the health of our blood vessels and immune system. And, there is evidence that vegetables may have the strongest protective effect.

A growing number of studies show that eating more fruits and vegetables could even lead to longer life. We could dazzle (or bore) you with hazard ratios, estimates of relative risk and DNA discussions on telomeres, but the bottom line would be the same: Eat more!

June is National

Fresh Fruit and Vegetable

Month.

Go Crazy!

What Day is It?

“The clear message here is that the more fruits and vegetables you eat, the less likely you are to die at any age. My advice would be however much you are eating now, eat more.” - Dr. Oyinlola Oyebode, University of College of London, 2014

Sensational Summers at Any Age

Fresh Conversations is developed by: Iowa Dept. of Public Health http://idph.iowa.gov/inn Iowa Dept. on Aging http://www.aging.iowa.gov2

Vary Your Veggies

Focus on Fruit

Double the veggies: Don’t resist—add extra vegetables to your summer favorites. Veggies enhance flavor. Jazz up a grilled hamburger with sliced cucumber, zucchini, bell peppers and spinach.

Love the lettuce wrap: Instead of bread or tortillas, make your next sandwich a wrap with summer lettuce. Don’t forget the chopped avocado.

Grate your way to goodness: Shred or grate vegetables and sneak them in your summer recipes. Shredded zucchini and carrots do wonders for casseroles, pasta salads and turkey burgers.

Wake up to avocado: Tired of peanut butter? Spread mashed avocado on your morning toast. Top with slices of hard-boiled eggs and sprinkle with salt and pepper. Yum.

Salute the fruit snack: Summer berries, melons and 100% fruit juice are perfect summer snacks. Refresh with fruit juice: Swap out your afternoon soda for a half cup of 100% juice mixed with sparkling water over ice.

Fruit pops: Mix cut-up fruit (fresh or frozen) with Greek yogurt in a blender. Pour the mixture in 5-ounce paper cups. Cover cups with foil and insert a popsicle stick. Freeze.

Don’t skip dessert: Freeze grapes and bananas for a super satisfying, pop-able dessert delight. Drizzle with a little chocolate syrup. We won’t tell.

Cautious About Carbohydrates? Are you hesitant to eat more fruits and veggies because of diabetes or prediabetes?

Choose extra servings of low-carb veggies like zucchini, green beans, leafy greens and carrots. Skip fruit juice and fruit smoothies; instead, enjoy whole summer fruits. A grilled peach is an amazing summer dessert. And don’t forget about protein. Add hard-boiled eggs, tofu, grilled fish and chicken to summer salads and pastas.

This summer, fill half your plate with fruits and veggies. See page 4 for an easy recipe that uses leftover veggies.

One cup of orange juice provides just a half-gram of fiber, while a cup of orange slices delivers 4 grams of dietary fiber. The whole fruit has about two-thirds the calories.

Adapted from the Cooking Light blog. http://www.cookinglight.com/healthy-living/healthy-habits/eat-vegetables-fruits

3Information & resources for seniors with home & family questionsISU AnswerLine 1-800-262-3804

Chill Out!

Barb Maresh, a life-long resident of the Ely area, learned about the Witwer Congregate Dining Program at the community center and started volunteering on Fridays. After retiring, Barb became an active participant in their healthy aging programs and one of her favorite programs is Fresh Conversations.

Barb credits Fresh Conversations for helping her to better manage diabetes—a common disease in her family. It was the jumpstart Barb needed. She now makes healthier food choices, reads food labels, and exercises. “My doctor had been telling me that exercise would help manage my diabetes, but I wasn’t following through. At a Fresh Conversations meeting, the leader talked about the importance of exercise and demonstrated how to use weights and stretch bands. We also discussed the benefits of walking. I decided to take action.” After the meeting, Barb went home and followed through.

Recently, Barb went to her doctor for a visit and the nurse called her at home with lab results. She couldn’t believe it. Her A1C had dropped 5 points. Barb actually asked, “Are you sure you have the right labs?” Barb is proud to report that her A1C is now 6.5. Congratulations, Barb! You’re a great role model to friends and family.

Barb Maresh attends Fresh Conversations at the Witwer Congregate Dining Program.

Testimonial

Eating outside is a summer tradition. But, it can become a serious health risk if you don’t pay attention to food temperature and time. Even at room temperature, bacteria in food can double every 20 minutes. The more bacteria there are, the greater the chance you could become sick. So, refrigerate foods quickly because cold temperatures keep most harmful bacteria from multiplying.

Make sure your fridge can chill food to the right temperature. Use a refrigerator thermometer to be sure it’s at 40° F or below. Discard prepared food that has been unrefrigerated for two hours.

More tips to keep produce safe:• Place produce in a drawer or on the top shelf of

the fridge to prevent exposure to drips and spills from other foods.

• Refrigerate all produce that is purchased pre-cut or peeled.

• Wash fruits and vegetables under running water just before eating, cutting or cooking.

• Scrub firm produce, such as melons and cucumbers, with a clean produce brush—even if you plan to peel it.

For more information on smart storage and food safety, check out the USDA Food Safety or call ISU Answer Line at 1-800-262-3804.

4

Food Assistance can help you buy healthy food in Iowa. Visit http://dhs.iowa.gov/food-assistance for more information or contact your local Department of Human Services office. This material was developed by the Iowa Department of Public Health and funded by USDA’s Supplemental Nutrition Assistance Program, an equal opportunity provider and employer. If you wish to file a Civil Rights program complaint of discrimination, complete the USDA Program Discrimination Complaint Form, found online at http://www.ascr.usda.gov/complaint_filing_cust.html, or at any USDA office, or call (866) 632-9992 to request the form. You may also write a letter containing all of the information requested in the form. Send your completed complaint form or letter to us by mail at U.S. Department of Agriculture, Director, Office of Adjudication, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410, by fax (202) 690-7442 or email at program.intake@usda.gov.

PROMOTING HEALTHY LIFESTYLESIowa Nutrition Network

IDPHIowa Departmentof Public Health

Easy Pickled VeggiesMake the Most of Leftovers

What Day is It?

Take Action CornerThis month I will…

Vegetables: Thinly slice 2 small carrots, 1 cucumber, 1 onion. Cut small green pepper in thin strips (Red or yellow peppers work, too). Use any leftover vegetables from your fridge.

Pickling brine: Mix 1 cup water, ½ cup white vinegar, ½ cup apple cider vinegar, and 1 teaspoon each of sugar and salt. Add other seasonings to taste, such as pickling spice or a pinch of hot pepper flakes. Note: It is okay to use less salt, a little more sugar or sugar substitute to your preference. Use whatever vinegars you have on hand.

Directions: Place vegetables in a large bowl. Heat liquid in microwave for 3 minutes. It should be nice and hot when you pour it over the veggies. Press down with a spatula or spoon to make sure all veggies are bathed in the brine. Let mixture cool for several minutes. Scoop into jars or other containers covering to top with brine. Refrigerate. Let sit overnight before eating.

Tasty Tips: Use as a condiment on burgers, sandwiches and salads. Add a spoonful to cottage cheese, a grilled cheese sandwich or a piece of pizza. Use as a side at meals to help you reach your summer goal: Every serving of veggies helps you, “Make half your plate fruits and veggies!”

Adapted from Approaching Food. http://approachingfood.com/making-the-most-of-leftovers-easy-pickled-vegetables/

5/2/2017 Crossword Puzzle Maker: Final Puzzle

http://www.puzzle­maker.com/crossword_Free.cgi 1/2

What Day Is It?

E Y A D D N E I R F T S E B W V N R D Y DG A R D E N I N G E X E R C I S E D A Y LS D T J G P Y F L A G D A Y Y Y A D G G EM N L Y R O Z A J X R N N T T Z B D V T TI E B M O G B Q D Z T Z J P G O M E B S DL D X W T U Y A D E Q W Y M C D G J U P BE R L Y W N R W R N I A T N T G N N V B MP A L Y T T M V L E D F O W I T G J Q Y FO G F R N R K N E E F N L E Z L Z R K A MW R Y L L Y Y Y S G R O B E A T T Y T G RE U A T I V V O A O E U O S S O L H Q R NR O D D M P R D C D R T S T L R E L V L MD Y K L P D F T N G E E A I D R Q R Z M BA D N Z E L V L E T S S V B S A X D J Y YY E I R L G Q R O D M E E D L Q Y V J J NP E P R T B D B A P D X A E Y E R K M Q QP W L P Y A X Y N A D Y T D H R S L Y L JZ Y M Q Y G M T Y N Y A K L R C D D X L WP Q D W G N P K D D K J Y K R N L L A Z NN Y T G L N Z N M K L Q N J M W T G Z Y D

    oliveday  

    gobarefootday  

    eggday  

    cheeseday  

    veggieburgerday  

    gardeningexerciseday  

    bestfriendday  

    cornoncobday  

    redroseday  

    weedyourgardenday  

    flagday  

    smilepowerday  

Find out which national days are observed in June in this word search.

Olive Day Go Barefoot DayEgg DayCheese DayVeggie Burger DayGardening Exercise DayBest Friend DayCorn on Cob DayRed Rose Day

Weed Your Garden DayFlag Day Smile Power DayFlip Flop DayEat Your Vegetables DayFather’s DayPink DaySelfie DaySunglasses Day

Curious about what these days mean? Check out https://www.nationaldaycalendar.com/june/.

5/2/2017Crossword Puzzle Maker: Final Puzzle

http://www.puzzle­maker.com/crossword_Free.cgi1/2

What Day Is It?

EYADDNEIRFTSEBWVNRDYDGARDENINGEXERCISEDAYLSDTJGPYFLAGDAYYYADGGEMNLYROZAJXRNNTTZBDVTTIEBMOGBQDZTZJPGOMEBSDLDXWTUYADEQWYMCDGJUPBERLYWNRWRNIATNTGNNVBMPALYTTMVLEDFOWITGJQYFOGFRNRKNEEFNLEZLZRKAMWRYLLYYYSGROBEATTYTGREUATIVVOAOEUOSSOLHQRNRODDMPRDCDRTSTLRELVLMDYKLPDFTNGEEAIDRQRZMBADNZELVLETSSVBSAXDJYYYEIRLGQRODMEEDLQYVJJNPEPRTBDBAPDXAEYERKMQQPWLPYAXYNADYTDHRSLYLJZYMQYGMTYNYAKLRCDDXLWPQDWGNPKDDKJYKRNLLAZNNYTGLNZNMKLQNJMWTGZYD

  oliveday 

  gobarefootday 

  eggday 

  cheeseday 

  veggieburgerday 

  gardeningexerciseday 

  bestfriendday 

  cornoncobday 

  redroseday 

  weedyourgardenday 

  flagday 

  smilepowerday