Winter 2019 News
New Year – New Opportunity
Our mission is to improve the health of our residents by making it easier to walk, bike, eat nutritious food and live tobacco-free. Funding to assist in improvements, updates or changes is available through our mini-grant program. Learn more.
Move More, Sit Less
New guidelines released
Currently the United States population as a whole has low levels of adherence to recommended daily physical activity guidelines. Only 26% of men, 19% of women, and 20% of adolescents meet recommended levels. In November of 2018, the U.S. Department of Health and Human Services released the second edition of the Physical Activity Guidelines for Americans. This new edition is based on a comprehensive scientific review, contains new knowledge about immediate and long-term health benefits from physical activity, and provides evidence-based recommendations for adults and youth ages 3-17 to safely get the physical activity they need to stay healthy.
The new edition shows evidence that we can dramatically improve our health just by moving more – anytime, anywhere, and in any way. In addition, the new guidelines help manage chronic conditions that many Americans have developed.
Notable Physical Activity Guideline Updates:
• Adults need 150 minutes of moderate-to-vigorous aerobic activity each week to stay healthy, with muscle strengthening activities two days a week.
• Youth ages 6-17 need 60 minutes of moderate-to-vigorous physical activity each day.
• Pre-schoolers ages 3-5 should be physically active throughout the day to enhance growth and development and adult caregivers should encourage active play that includes a variety of activities.
• Previous guidelines stated that only 10-minute bouts of physical activity counted towards meeting the guidelines. This has been removed because all activity counts.
• Immediate health benefits attained from a single bout of activity include reduced anxiety, reduced blood pressure, improved quality of sleep and improved insulin sensitivity.
• Long-term benefits from physical activity include improved brain health, reduced risk of eight types of cancer (previously two), reduced risk for fall-related injuries in older adults, and reduced risk of excessive weight gain.
• Physical activity helps manage more chronic health conditions such as decreasing pain for those who suffer from osteoarthritis; reducing disease progression for hypertension and type 2 diabetes; reducing symptoms of anxiety and depression; and improving cognition for those with dementia, multiple sclerosis, ADHD and Parkinson’s disease.
For more information about the latest Physical Activity Guidelines for Americans visit www.health.gov/paguidelines
*HHS Releases Physical Activity Guidelines for Americans – November 12, 2018
ProAct Walks the Talk
Employees Sit Less With New Sit/Stand Stations
ProAct, Inc. is an organization dedicated to serving people with disabilities and other challenges with a wide range of services that enhance employment skills and self-sufficiency. Due to the nature of their business, several employees are required to sit at a computer and write reports most of the day. In 2018, they participated in a Workplace Wellness Collaborative and received a Live Well Goodhue County mini-grant to provide sit/stand stations for employees whose primary responsibilities require them to be at their desks for the majority of the day. Stations were adjusted to fit each employee properly, anti-fatigue mats were provided and employees were trained on how to use them properly.
Kathy Tesch, Workplace Wellness chair, said “we chose the sit/stand for a variety of reasons including decreasing muscle fatigue, increasing energy and productivity, and the flexibility the stations allow.” After receiving the station an employee shared that “being able to alternate between sitting and standing has already decreased the pain in my back and neck.” Another employee who suffers from fibromyalgia shared that “sitting for long periods is very difficult and painful, but now with the ability to stand at times while working on the computer, I don’t hurt as much at the end of the day.”
Although the stations were purchased for specific employees, ProAct clients and staff receive benefits as well - a less fatigued, more energized staff helps clients reach their goals and increases their productivity.
To learn more about how ProAct, Inc. incorporates physical activity into their workday, contact Kathy Tesch at 651-388-7108 or at firstname.lastname@example.org
Be a MOVE MORE, SIT LESS Active Living Champion
Help is needed to increase the number of children, men and women who achieve their “Move More, Sit Less” goals. Contact David Anderson at 651-385-6148 to learn how you can be a champion that updates policies, changes systems, provides education, offers encouragement activities, and makes improvements to the infrastructure in our communities so that it’s safer and more convenient to walk and bike.
Eating healthy is way more than dieting or giving up all the foods we love. The key is to learn how to ditch the junk, give our bodies the nutrient-dense fuel it needs and love every minute of it!
1. FULL OF GOOD – Add fruits and veggies to meals and snacks for a nutritional power boost. Fruits and vegetables provide many beneficial nutrients including vitamins, minerals, healthy fats, protein, calcium, fiber, antioxidants and phytonutrients.
2. FREE FROM BAD – Fruits and vegetables typically contain no trans-fat, low saturated fat and very little or no sodium. The natural sugars they contain don’t affect our health the same way added sugars do, especially if we eat the whole fruit or vegetable and not just the juice.
3. DON’T WEIGH US DOWN – Fruits and vegetable tend to be low in calories so they can help us manage our weight while still filling us up thanks to the fiber and water they contain. Replacing higher-calorie foods with fruits and vegetables is an easy first step to a healthier eating plan.
4. A FLEXIBLE SUPERFOOD – All forms of fruits and vegetables – fresh, frozen, canned, dried and 100% juice – can be part of healthy eating. Raw or cooked, whole or chopped, organic or not, alone or in combination with other foods, they are among the most versatile, convenient and affordable foods to eat.
5. FULL BODY HEALTH BOOST – A healthy eating plan rich in fruits and vegetables can help lower our risk of many serious and chronic health conditions, including heart disease, stroke, obesity, high blood pressure, high blood cholesterol, diabetes, kidney disease, osteoporosis and some types of cancer. They are also essential to many daily functions of a healthy body.
The Community Giving Garden at Quiet Waters Ranch
Quiet Waters Ranch is a non-profit in the beautiful Sogn Valley that works to refresh people with fresh air and sharing the love and appreciation for God’s Creation. In 2018, the Ranch planted a one acre Community Giving Garden with the help of a Healthy Eating in Community mini-grant from Live Well Goodhue County for their agriculture program. One of their biggest hits with kids and families this summer was the “Patty Pan” Summer Squash. With its’ pretty color and unique shape, it caught everyone’s attention and proved to be delicious and very easy to prepare in a variety of ways.
Amanda and Benjamin have a goal to simplify and increase access to healthy food and activities for the community, especially low income families in the Cannon Falls area. To accomplish this, they have decided to expand their fruit and vegetable garden, open a “Pick your Own” area, grow more root vegetables and plant additional apple, pears, plums and apricot trees. Fresh produce will be donated to the Cannon Falls Food Shelf, be sold at the Artisan’s Plaza Farmers Market and be available at their community wellness nights. Their plan for the next growing season is to invite community members out to the ranch to help plant, maintain and harvest while providing educational programs for children and families.
For more information contact Amanda Luther at 612-991-8577 or at email@example.com .
Take Steps to Prevent Diabetes
DID YOU KNOW?
• In 2015, 7.6 % of Minnesota adults were diagnosed with diabetes (type 1 or 2).
• Approximately 18,000 new cases are diagnosed in Minnesota each year and nearly 1 in 4 people with diabetes do not even know they have the disease.¹
• Prediabetes occurs when blood sugar (glucose) levels are higher than normal, but are not high enough to be diabetes.
• As many as 1.5 million adult Minnesotans may have prediabetes and many of them do not know it.
• People with prediabetes are at higher risk of developing type 2 diabetes, heart disease, and stroke.
• Between 15-30% of people with prediabetes will develop type 2 diabetes within 5 years.²
ARE YOU AT RISK? TAKE THE TEST
Complete this on-line prediabetes and diabetes risk test. If you score high on the risk test, schedule an appointment with your health care provider for an accurate blood test. If you learn that you are pre-diabetic, there are steps you can take to prevent diabetes.
If you are overweight, here is 3 steps that can make a difference:
1. Try to lose weight
2. Reduce extra fat or calories
3. Increase your physical activity or participate in a Lifestyle Change Program
I can prevent Diabetes-A LIFESTYLE CHANGE PROGRAM:
Studies have shown that when overweight people who are pre-diabetic complete a lifestyle change program, they have a 58 percent lower risk of developing type 2 diabetes. A program called I CAN Prevent Diabetes (ICDP), which works well for people of all ethnic backgrounds and ages, is coming to Zumbrota in May 2019 to help more residents in Goodhue County lower their risk.
ICDP is a year-long program that coaches participants on how to change unhealthy lifestyle behaviors and lose weight. The program begins with a 16-week evidence-based class, and then participants move into a monthly check-in for support and an additional education portion for the next 8 months.
Kanko Akakpovi, University of Minnesota SNAP-Ed Educator has taught this program in Red Wing with great success. The program is designed for people with prediabetes who are 18 and older, overweight and not pregnant. Former participant, Robin Gust, assumed this was just another weight loss program, but shared “I am happy to say that while learning about healthy eating along with exercise and having a support group, I have lost 27 pounds! My blood pressure is normal due to the innovative meals you learn to make with the simplest ingredients.”
The next program begins May 7, 2019
Held on Tuesdays 3:00-4:00pm at Zumbrota Towers
Learn how you can qualify for this free class by contacting Kanko Akakpovi,
University of Minnesota Extension SNAP-Ed Educator at 507-332-5948 or firstname.lastname@example.org
The “Four P’s” of Marketing in the Tobacco Retail Environment
During the summer of 2018, David Anderson and volunteers audited all the tobacco retailer is Goodhue County. The audits focused on four areas: Product, Price, Promotion and Placement.
Product – There are many tobacco products available and advertised in stores, including cigarettes, cigarillos, spot, chew and/or loose tobacco, cigars and e-cigarettes. These products may have special flavorings, and many are available in different package sizes, including singles.
Price – in 2016, the tobacco industry spent over $7.1 billion marketing and promotion cigarettes and smokeless tobacco at the point of sale. Over 90% of that is spent on strategies to keep tobacco products cheap¹. The availability of single cigarillos, often advertised for less than $1, are particularly attractive to youth².
Promotion – Price promotions reduce the sale price of tobacco products to entice customers. These may include multi-pack discounts (ex. Buy two products, get one free) or dollars or cent off when a high quantity of tobacco products are purchased. Youth are especially price-sensitive consumers, and reductions in price increase the likelihood that they will experiment with tobacco³.
Placement – The Federal Trade Commission reported that in 2016, the tobacco industry spent about $228 million on promotional allowances paid to cigarette retailers and about $29 million paid to smokeless tobacco retailers to control the strategic shelving and placement of tobacco products⁴. Retailers may place tobacco at eye level of children or near candy, or in special vendor-assisted displays.
To see our results and learn what can be done, click here.
¹Federal Trade Commission. Report on 2016 Cigarette and Smokeless Tobacco Sales and Marketing Expenditures
²CDC. 2012 Surgeon General’s Report – Preventing Tobacco use Among Youth and Young Adults
³CDC. 2012 Surgeon General’s Report – Preventing Tobacco use Among Youth and Young Adults
⁴Federal Trade Commission. Report on 2016 Cigarette and Smokeless Tobacco Sales and Marketing Expenditures.