Cerro Gordo County Dept. of Public Health

Winter 2017

Wellness Newsletter

The Bottom Line

Nutrition Hot Topics

Traditional diets don’t work because they aren’t a commitment to a

lifestyle, just a quick fix. If your diet requires you to do any of the

following, it likely won’t work forever:

Counting Calories

Reducing Caloric Intake

Banning Foods

Why? These are quick, unsustainable solutions for a healthy body.

So what is the solution: Change Your Lifestyle, Not Your Diet.

Poor Diet Strategy –Counting Calories: “I’ll just keep my calories

below 2000”

New Strategy - Eat quality calories verses worrying about quantity of

calories. 2000 calories from Snickers Bars are much more harmful to

weight loss efforts than 2000 calories from a salmon, vegetable, and

wild rice dinner!

Poor Diet Strategy - Caloric Restriction: “I’ll lose weight by eating

less.”

New Strategy - Replace less nutritious foods with more nutritious

foods. Don’t just switch from two pop tarts to one, but instead

replace the pop tart with an apple and peanut butter, or a protein

smoothie. Error on the side of real, less processed foods.

Poor Diet Strategy - Banning Foods: “I can never have ice cream

again!”

New Strategy - Strategize when you can have those “indulgent”

foods. If you love ice cream, allow yourself the treat once a week.

Love Captain Crunch? Breakfast cereals only on Saturdays. And as

you adopt healthier eating habits, start to turn your indulgences into

healthier indulgencies. (Grape Nuts vs. Captain Crunch)

Tips for 2017

Eat Whole Foods

Avoid White Sugars

Protein at Every Meal

Don’t Skip Breakfast

Drink Water

Cook from Home

Limit Refined Carbs

Want to jump start your metabolism? Eat more fat!

Food for Thought: Are you going about weight loss all wrong?Are you going about weight loss all wrong?

Fitness Corner: The Perfect ComboFitness Corner: The Perfect ComboFitness Corner: The Perfect Combo HOWHOWHOW TOTOTO PAIRPAIRPAIR CARDIOCARDIOCARDIO + + + STRENGTHSTRENGTHSTRENGTH TRAININGTRAININGTRAINING………

Winter 2017

Cardio, Strength Training, Flexibility, Rest, Repeat…

Trying to fit every necessary component of fitness into our week can seem daunting, if not

entirely hopeless. But this month, we’re going to simplify your workout schedule to get you

strong, fit, rejuvenated and targeting all your major fitness goals with ease.

Cardio: Walk, Bike, Jog, Swim, Dance, Jump Rope, Row, etc.

Goal: Moderate Intensity: 20-30 minutes a day, 3 days a week

Strength Training: Body Weights, Dumbbells, Weight Machines, Resistance Bands, etc.

Goal: 8-10 Exercises, 12-15 Repetitions, 2-3 Sets on 2 days a week

Flexibility: 5 Minutes of Stretching after every workout (cardio and strength)

Total body flexibility workout one day a week (i.e. Yoga)

REST: At least 1 to 2 days a week committed to no workout (or at least very low intensity)

Too much of any one component of fitness can increase your risk for injury and deplete your body of energy. Keeping a balance of all fitness activities ensures your body will operate at its peak each day and keep you reaching your fitness goals!

The Perfect 2-Week Workout Schedule

MON TUES WED THURS FRI SAT SUN

Cardio Strength Rest Cardio Strength Yoga

(or flexibility workout)

Cardio

MON TUES WED THURS FRI SAT SUN

Rest Strength Cardio Yoga Strength Cardio Rest

Winter 2017

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Maple & Mustard-Glazed Salmon w/ Roasted Brussels Sprouts

Ingredients: 2 T. maple syrup

2 T. whole-grain mustard

4 salmon fillets (about 1 1/2 pounds)

1 pound Brussels sprouts, trimmed and halved through the root

1 large red onion, cut into wedges, stem ends left intact

2 T. olive oil or melted coconut oil

Salt and Pepper

Lemon wedges, for serving

Directions: 1. Whisk together the maple syrup and mustard. Season both sides of the salmon fillets liberally with salt and pepper, then brush

them with the maple-mustard mixture and set aside. 2. Heat oven to 450oF. In a large bowl, toss the sprouts and onion with the oil, 1/2 tsp. salt and 1/4 tsp. black pepper until well-

coated. Spread out on a baking sheet, cut side-down, and roast on the lower rack until caramelized and tender, 20-30 minutes. 3. When the sprouts are nearly done, arrange the fillets on an oven-proof dish and broil them, skin-side down, until the maple

mixture is well-caramelized and the fish is just cooked through - 7-10 minutes, depending on thickness of fillet. 4. Serve with sprouts and lemon wedges.

Nutrition Facts: Servings: 4

Fat: 14.5 g Protein: 27 g Fiber: 5.5 g Sugars: 11 g Vitamin C 180% Vitamin B-12 150% Vitamin K 229%

The Diabetes & Alzheimer’s Connection

A new study done by researchers at Albany University in New York, shows that Alzheimer’s may be the late stages of type 2 diabetes. People who have type 2 diabetes produce extra insulin. That insulin can get into the brain, disrupting brain chemistry and leading toxic proteins that poison brain cells to form. The protein that forms in both Alzheimer’s patients and people with type 2 diabetes is the same protein. In the past few years, the connection between the two diseases has grown stronger with each relevant study. People who develop type 2 diabetes often experience a sharp decline in cognitive function and almost 70% of them ultimately develop Alzheimer’s. These findings could have major implications for Alzheimer’s and diabetes detection, including,

Encouraging all people with dementia to be tested for glucose intolerance problems which, when detected, may slow the disease

Encouraging the FDA to require the glycemic index of food products on nutrition labels

Testing the general population for glucose intolerance

Using existing testing methods to test the entire population for diabetes since 1/3 of Americans are pre-diabetic

Keep the early stages of Alzheimer’s at bay by:

Eating healthy Managing blood pressure

Losing weight Avoiding tobacco use Exercising

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Winter 2017

Workplace Wellness Services

Let the Health Promotion Staff with the Cerro Gordo County Department of Public Health help customize the

perfect workplace wellness package for your organization.

We offer on-site screenings, on-site health education presentations, on-site health courses, and individual

health coaching. Be smart with your investments in employee health and take advantage of these local,

proven wellness services.

To schedule workplace wellness services or education sessions, contact:

Kelli Gerdes, EP-C Health Promotion Manager Phone: 641-421-9312 Email: kgerdes@cghealth.com

Katelyn Nicholson, RDN, LD Public Health Dietitian Phone: 641-421-9342 Email: knicholson@cghealth.com

Winter 2017

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Cerro Gordo County Department of Public Health Workplace Wellness Service Packages