Drinking enough water

Transcripción

1 Chronic Disease, Nutrition & Obesity P r e v e n t i o n P r o g r a m s Healthy Communi es- Health Educa on July 2015 Drinking enough water is necessary for GOOD HEALTH! Even during a drought. Para la BUENA SALUD debemos de beber suficiente agua. Aun en tiempos de sequia! Contents Health Note Health Screens... 3 Get Fit... 4 Nutrition Education 5-7 Garden & Food... 8 Partnership for a Healthy VC Partner & Community Resources Knoll Drive Ventura, CA Tel. (805) Fax. (805) For more information visit us on line:

2 Health Note For the month of July, the Chronic Disease Prevention Program brings to your awareness the value of drinking water regularly to stay hydrated. And, while it is a good idea to be wiser about our water and to use less of it, to stay healthy, you and your children will still need to drink 6-8 glasses of water daily. Even during times of drought! Here is why: It Boosts Brainpower Drinking water when you feel thirsty can help you think and act. Drinking water regularly helps your short-term and long-term memory. It also helps you focus your attention to new or sudden situations. In a study from 2013, participants who drank water before performing a series of cognitive tasks reacted faster than those who did not. Source: It Helps Maintain the Balance of Body Fluids More than half of your body is composed of water. All this water helps with critical functions like maintaining body temperature, cushioning and protecting vital organs and aiding in digestion. Children age 9-12 Teens age 12+ How much Water Should I Drink Daily? Everyday Consult with your child s pediatrician for physical activity Before During A er 3-8 oz every 20 min oz per hour On hot days, your body sweats more and loses more water. Not drinking enough water can interfere essential your bodily functions which can lead to dehydration. And if untreated, can develop into heatstroke or heat exhaustion. It Helps With Appetite Control and Gut Health If you think you re hungry, think again and go for the glass of water instead. Sometimes we are thirsty and not hungry. So, if you feel like eating something and it is not mealtime yet, try drinking a glass of water fi rst, at times it will help. Water may not magically help you lose weight overnight, but substituting higher calorie drinks for water will signifi cantly reduce the amount of calories you intake. Also, in order to burn calories, an adequate amount of water is needed. Finally, staying hydrated will also keep your digestive tract moving-- preventing constipation. It Lowers the Risk of Heart Attacks The heart has one the most important functions, pumping blood to the rest of the body. So it s important to keep it healthy. Coronary heart disease is the number one cause of death for both men and women in the United States. A worsening of coronary heart disease can lead to a heart attack. The best way to prevent it is by drinking more water. One study in the American Journal of Epidemiology showed that drinking more water is associated with a decrease in the risk of coronary heart disease. And, drinking liquids other than water actually increased the chances of heart disease. Sources: Women Men 2.7 liters 3.7 liters 8 oz 20 to 30 min 7-10 oz every 10 to 20 min 8 oz 30 min 4-8 oz oz Athletes 16 oz every 15 min 30 min The amounts can vary depending on your personal response, heat index, and the type of activity. Sources: tness.org/ fi tfacts/pdfi tfacts/itemid_173.pdf Besides drinking water, milk is a top choice to refuel! If you don t like plain water, try adding your favorite fruit, veggie or a favorite fresh herb. Don t put your health at risk. The drought rules do not apply to your body. It is important to stay hydrated! 1

3 Nota para Su Salud Para el mes de Julio, el Programa De Prevención De Enfermedades Crónicas le concientiza sobre el valor de beber agua con regularidad para mantenerse hidratado. Y mientras es buena idea usar los recursos del agua en tiempos de sequía con sabiduría, para estar sanos, usted y sus hijos deben de elejir beber de 6-8 vasos de agua a diario. Aun en tiempos de sequia! Aquí le explicamos porque: Aumenta el Poder Cerebral Beber agua cuando hay sed nos ayuda a pensar y actuar. También, nos ayuda a preservar memorias de corto y largo plazo. Le ayuda a enfocar su atención a las nuevas situaciones inesperadas. En un estudio del 2013, los participantes que bebieron agua antes de una serie de tareas incógnitas, actuaron más rápido que los compañeros que no bebieron agua. Fuente: Ayuda a Mantener El Balance de Líquidos en El Cuerpo Más de la mitad del cuerpo humano es agua. Toda Cuánta Agua Debería Yo de Tomar a Diario? Niños edades 9-12 Adolecentes edad 12+ Mujeres Hombres Todos los dias Consulte con el pediatria de su hijo/a 2.7 litros 3.7 litros para la actividad física Antes Durante Despues 8 oz 20 a 30 min 3-8 oz cada 20 min oz por hora 7-10 oz cada 10 a 20 min 8 oz 30 min 4-8 oz oz Atletas 16 oz cada 15 min 30 min Las cantidades pueden varear dependiendo de su reacción personal, índice de temperatura y el tipo de actividad. Fuentes: tness.org/fi tfacts/ pdfi tfacts/itemid_173.pdf esta agua ayuda con las funciones críticas del cuerpo. Nos ayuda al mantenimiento de la temperatura, con la amortiguación y protección de los órganos vitales y ayuda a la digestión. En días calurosos, el sudor aumenta y se pierde más agua. El no beber sufi ciente agua interfi ere con las funciones esenciales del cuerpo hasta causar deshidratación. La cual, sino se trata, puede provocar insolación o un ataque de agotamiento por calor. Ayuda a Controlar el Apetito y la Salud Intestinal Si usted cree tener hambre, pienselo bien y mejor tomese un vaso de agua. Tal vez es sed, y no apetito. Si es que siente que debe de comer algo y no es la hora de la comida, tómese un vaso de agua primero y vera, que esto le ayudara. El beber agua tal vez no le ayude mágicamente a perder peso, pero si le ayudara a evitar las calorías en cantidades signifi cantes que usted toma. También, sepa que el cuerpo sin las cantidades sufi cientes de agua no puede quemar grasa. Finalmente, manténgase hidratado para un sistema digestivo normal--y para prevenir el estreñimiento. Reduce el Riesgo de Ataques al Corazón El corazón tiene unas de las funciones mas importantes, pompea sangre a todas las partes del cuerpo. Las enfermedades del corazón son la causa número uno de muerte para los hombres y las mujeres en los Estados Unidos. Esta condición al empeorar lo puede llevar a sufrir un ataque al corazón. La mejor manera de prevenirlo es beber agua. Un estudio demostró que el beber agua está asociado con reducir el riesgo de enfermedades del corazón. Mientras que el beber líquidos que no son agua, aumenta las probabilidades de la enfermedad del corazón. Fuentes: Aparte del agua, la leche es la opción preferida para recargar la energía! Si no le gusta el agua pura, trate de agréguele a su vaso pedacitos de fruta picada, verdura y hasta especias frescas como el cilantro, romero y perejil. No arriesgue su salud. Las reglas a seguir para tiempos de sequía, no le aplican a su cuerpo. Es importante mantenerse hidratado! 2

4 Early Detec on - Free Health Screens blood glucose, blood pressure and body fat The Chronic Disease Preven on Program Promoción de Detección Temprana exámenes de salud gratuitos Date City Loca on Hours Contact Informa on Tue 7 July Thu 9 July Tue 14 July Wed 15 July Sat 18 July Tue 21 July Wed 22 July Fri 24 July West Ventura West Ventura South West Ventura South 4-Way Market 440 S Blvd Red Barn Market 505 N Ventura Ave Deardorff Family Farms (Closed to the public) Westpark Community Center 450 W Harrison Ave Fruit and Veggie Fest La Tapa a Market 211 W Hueneme Rd 4-Way Market 724 N Ventura Ave Amar Ranch Market 1111 E Channel Islands Blvd Del Sol Park 1600 Camino del Sol Park 2:00-4:00 P.M. Carlos Alcala (805) :00-12:00 P.M. Nancy Luna (805) :00-11:00 P.M. Maria Corona (805) :00-11:00 A.M. Anita Diaz (805) :00-1:00 P.M. Eddie Munizich (805) :00-12:00 P.M. Daniel Ramirez (805) :00-3:00 P.M. Jose Cas llo (805) :00-10:00 A.M. Sara Rivera (805) Diabetes Self-Management & Classes asesoria para personas con diabetes tipo 2 y clases Date City Loca on Hours Contact Informa on Mon 6 July Mon 13 July Mon 27 July (Class) South Santa Paula Santa Paula By appointment only, please. South Public Health 2500 C Street-Suite B1 Santa Paula Public Health 620 W Harvard Blvd Santa Paula Public Health 620 W Harvard Blvd 9:00-4:30 P.M. Delfina Zermeño (805) :00-4:30 P.M. Deanne Morales (805) :00 A.M. Deanne Morales (805)

5 Get Fit! July 2015 promoción de actividad física The Chronic Disease Preven on Program Walking club club de caminata Date M/W/F Begins June 22 Class Type City Zumba Loca on Hours Contact Informa on West Ventura Westpark Community Center 450 W Harrison Ave 9:30-10:30 A.M. Anita Diaz (805) South Bard Mul purpose Center 200 E Bard Rd 6:15-7:15 P.M. Yolanda Piña (805) La Colonia Memorial Veterans Gymnasium-195 N Marquita St 6:00-7:00 P.M. Renee Rakstraw (805) Santa Paula Courtyard at Harvard Apartments-236 W Harvard Blvd 6:00-7:00 P.M. Oscar Funez (805) Instructor: Maria Laura Tue & Thu Begins June 23 Zumba Instructor: Blanca Espinoza Mon & Wed Begins July 6 Zumba Instructor: Rosario Maldonado Tue & Thu Begins July 7 Zumba Instructor: Rosario Maldonado To learn more about how to par cipate or host an ac vity for your community, please call (805) Walking Clubs club cl ubss de ccam ub amin am inat in ata at a Date City Tue & Fri Loca on Del Sol Park 1600 Camino del Sol Park Hours 8:00-9:00 A.M. Contact Informa on Deanne Morales (805)

6 One- me Nutri on Classes & Events clases de nutrición individuales y eventos Nutri on Educa on and Obesity Preven on Program Top water foods that count! Los alimentos altos en agua que sí cuentan! Date Ac vity City Loca on Hours Thu 2 July* Thu 9 July* Thu 23 July* Sat 18 July Mon 6 July* Tue 14 July* Mon 20 July* Tue 28 July* Wed 15 July* Wed 29 July* Tue 21 July Tue 7 July* Tue 21 July* Thu 23 July Sat 25 July Thu 16 July* Thu 30 July* Vegetables & Fruits (Taste Tes ng) Fruit and Veggie Fest 2015 Fruits & Vegetables (Taste Tes ng) Fruits & Vegetables (Taste Tes ng) Rethink Your Drink Fruit Infused Water Fruits & Vegetables (Taste Tes ng) Rethink Your Drink Fruit Infused Water Rethink Your Drink Fruit Infused Water Fruits & Vegetables (Taste Tes ng) * Not open to the public. continued... Top water foods that count! Los alimentos altos en agua que si cuentan! Santa Paula Moorpark Simi Valley Downtown WIC 400 S B St La Tapa a Market #2 211 W Hueneme Rd South WIC 2500 S C St South WIC 2500 S C St Courtyard at Harvard Apartments-236 W Harvard Blvd South WIC 2500 S C St First 5 NfL Moorpark 612 Spring Rd Centro Familiar Nueva Esperanza 4680 Álamo street Downtown WIC 400 S B St 4:00-5:30 P.M. 10:00-1:00 P.M. 9:30-11:45 A.M. 2:15-5:30 P.M. 6:00-7:00 P.M. 2:15-4:45 P.M. 8:00-10:30 A.M. 9:00-2:00 P.M. 10:45-12:30 P.M. Contact informa on Grace Gomez (805) Eddie Munizich (805) Grace Gomez (805) Grace Gomez (805) Alejandro Elias (805) Grace Gomez (805) Deanne Morales (805) Deanne Morales (805) Grace Gomez (805)

7 Nutrition Class Series serie de clases de nutrición Classes for parents. Clases para padres. Nutri on Educa on and Obesity Preven on Program English Topics--> Center for Employment Training 730 South A St - Hours: 10:00-11:30 A.M. Danny Ayala (805) Revival Center - El Rio* 2640 Alvarado St Hours: 7:00-8:30 P.M. Monica Ramirez (805) First 5 NfL - Moorpark* 612 Spring St Hours: 9:45-10:45 A.M. Sandi Lane (805) First 5 NfL - Simi Valley* 2245 Jus n Ave Hours: 9:30-11:00 A.M. Sandi Lane (805) College Park - * 3250 N Rose Ave Hours: 5:15-7:15 P.M. Emperatriz Pinedo (805) Azahar Place Apartments* Mimosa St Hours: 6:00-7:30 P.M. Alex Cas lla (805) Courtyard at Harvard Apartments Santa Paula -236 W Harvard Blvd Hours: 6:00-7:30 P.M. Alex Bonilla (805) MyPlate/ Stay Active Make a Change, Label Reading Plan, Shop and Save Milk and Dairy Products, Build Strong Bones, Go Lean with Protein Fruits and Vegetables Whole Grains Wed 17 Jun Wed 24 Jun Wed 1 Jul Wed 8 Jul Wed 15 Jul Wed 22 Jul Mon 22 Jun Mon 29 Jun Mon 6 Jul Mon 13 Jul Mon 20 Jul Mon 27 Jul Thu 2 July Wed 1 July Thu 9 July Tue 7 July Thu 9 July Tue 14 July Thu 16 July Tue 21 July Thu 23 July Mon 13 July Mon 20 July Mon 27 July Mon 3 Aug Mon 10 Aug Mon 17 Aug Wed 29 July Wed 5 Aug Wed 12 Aug Wed 19 Aug Wed 26 Aug Wed 2 Aug *Presented in Spanish Changes may occur without prior no ce. If you are interested, call before to register and/or confirm. 6

8 Rethink Your Drink Infused Water Recipe Piense en lo que toma - receta de agua sabor a frutas y verduras Cantaloupe and Rosemary Infused Water Makes 6 servings. 1 cup per serving. Ingredients 2 cups of cantaloupe, cubed 1 Rosemary stem Ice Prep Time: 5 minutes Preparation. 1. Fill pitcher halfway with ice. 2. Add cubed cantaloupe and Rosemary. 3. Fill with water. Chill for at least 30 minutes before serving. 4. Store in refrigerator and drink within 24 hours. Agua de Melon y Romero Rinde 6 porciones. 1 taza por porción. Ingredients 2 tazas de melon en cuadritos 1 ramita de Romero fresco Hielo Tiempo de preparación: 5 minutos Preparación. 1. Llene media jarra con hielo. 2. Agregue la sandía y Romero. 3. Llene con agua. Deje enfriar por lo menos 30 minutos antes de servir. 4. Guarde en el refrigerador y tome dentro de 24 horas. 7

9 Community Garden & Fresh Produce jardín comunitario y frutas y verduras Camino del Sol Community Vegetable Garden, Garden Hours of Opera on The garden is located in La Colonia where Camino del Sol Road, Entrada Drive and Garfield Avenue meet in. Garden hours are Monday through Saturday from 8:00 A.M. to 5:00 P.M. Open! Ac vity Hours Contact Informa on Sat 25 July Garden Work Day 8:30-12:00 P.M. Blanca Arias (805) *Event not open to the public. Community Markets free seasonal fruits and vegetables Date Frequency City Loca on Hours Wed 15 July monthly West Ventura Westpark Community Center 450 W Harrison Ave This event is a collabora ve effort with partner community organiza ons. 4:00-5:30 P.M. Contact Informa on Anita Diaz (805) Every month the Food Share truck brings seasonal fruits and vegetables to a community. The service is for anyone living or working in the area. You only need to share your name, address and number of household members. Cada mes el camión de Food Share trae frutas y verduras de la temporada a una comunidad. El servicio es para aquellos que viven o trabajan en el área. Solo se necesita saber su nombre, domicilio y el número de personas viviendo en el hogar. 8

10 Healthy Recipe A healthy twist on a classic Greek dish. Makes 6 servings. 1 gyro per serving Prep time: 10 minutes Cook time: 15 minutes Preparation 1. In a nonstick skillet, sauté onion, lemon juice, and bell peppers in oil until crisptender. 2. Stir in turkey and cook until turkey is fully cooked. Remove from heat and stir in apple. 3. Fold pita in half and fi ll with apple mixture; drizzle with yogurt. Serve warm. Ingredients 1 cup sliced onion 1 tablespoon lemon juice 2 cups sliced green bell pepper 2 cups sliced red bell pepper 1 tablesopoon vegetable oil 1/2 pound turkey breast, cut into thin strips 1 medium apple, cored and sliced 6 whole wheat pitas, lightly toasted 1/2 cup lowfat plain yogurt (optional) Nutrition information per serving: Calories 215, Carbohydrate 33 g, Dietary Fiber 5 g, Protein 14 g, Total Fat 4 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 25 mg, Sodium 259 mg 9

11 Receta Saludable Una versión saludable de una clásica receta griega. Rinde 6 porciones. 1 gyro por porción. Tiempo de preparación: 10 minutos Tiempo de cocimiento: 15 minutos Preparación 1. En un sartén de tefl ón, sofría en el aceite la cebolla, el jugo de limón y los pimientos hasta que estén medianamente tiernos. 2. Agregue el pavo y cocine hasta que la carne esté totalmente cocida. Retire del fuego y agregue la manzana. 3. Doble el pan a la mitad y rellénelo con la mezcla de manzana; aderece con el yogur. Sírvalo caliente. Ingredientes 1 taza de cebolla en rebanadas 1 cucharada de jugo de limón 2 tazas de pimiento rojo cortado en juliana o tiritas delgadas 2 tazas de pimiento verde cortado en juliana o tiritas delgadas 1 cucharada de aceite vegetal ½ libra de pechuga de pavo, cortada en tiras delgadas 1 manzana mediana, sin las semillas y cortada en rebanadas 6 panes pita de trigo integral, ligeramente tostados ½ taza de yogur sin sabor bajo en grasa (opcional) Información nutricional por porción: Calorías 215, Carbohidratos 33 g, Fibra Dietética 5 g, Proteínas 14 g, Grasa Total 4 g, Grasa Saturada 1 g, Grasa Trans 0 g, Colesterol 25 mg, Sodio 259 mg 10

12 Partnership for a Healthy Ventura County 2015 Meeting Schedule F o r u m s & T r a i n i n g Date Type The healthy ventura county partnership is a coali on that includes ventura county public health, First 5 Thu 3 Sep TBA Ventura County and a wide range of community organiza ons and individuals, including businesses, schools, non-profits, local government and networks seeking to improve the health of Ventura County residents, policies and community endeavors. We share the vision that Ventura County will be the na onal model for healthy ea ng, ac ve living and community wellbeing. We promote community and personal changes that lead to healthy ea ng and regular exercise to reduce obesity and related chronic diseases. M e e t i n g s Partnership meets on the 1st Thursday of the month Date Thu 6 Aug Thu 3 Sep Thu 1 Oct Thu 5 Nov Thu 3 Dec Dark in July Type General Community Forum* General General Celebra on * Location is at Behavioral Health Administration Training Room, 1911 Williams Drive, CA General Mee ngs take place at the Public Works Agency Building (PWAB) A/B Riverbank Drive Sa coy, CA :00-10:00 A.M. Followed by The Steering Commi ee Mee ng 10:00-11:00 A.M. h p://healthyventuracounty.org/ 11

13 Partner & Community Efforts health and wellness opportunities Ways to conserve water from where you live. Maneras de conservar el agua desde su hogar. 1. Use a bucket of water to wash your car. 2. Use a cup to brush your teeth. 3. Wash your food in a container. 4. Wash full loads. 1. Use una cubeta para lavar el coche. 2. Use un vaso para lavarse los dientes. 3. Lave su comida en un contenedor. 4. Llene la máquina de lavar ropa cada vez. Date Services/Events City Loca on Hours Sat 18 July Sat 25 July Tue 18 Aug Tue 7 July 1st Tues of the month Wed 1 July 1st Wed of the month Wed 1 July 1st Wed of the month Wed 22 July 4th Wed of the month Tue & Thu Mon-Fri Mon-Fri Call for dates Managing Your Diabetes (Various topics) Free Diabetes Class Children s Diabetes Management Adult Diabetes Clinic Ventanilla de Salud Tobacco Educa on & Preven on Program Ventura Camarillo Simi Va lley Thousand Oaks Ventura Various St John s Hospital 1600 N Rose Ave- Cof Rm 2 & 4 Garden Level Livingston Memorial 1996 Eastman Ave Camarillo Community Center 1605 Burnley St Rm 7 Simi Valley Senior Center 3900 Avenida Simi Goebel Senior Center 1385 E Janss Rd-Foothill Rm Pediatric Diagnos c Center 3291 Loma Vista Rd Las Islas South 325 W Channel Islands Blvd Mexican Consulate 3151 W 5th St call it quits callitquits@ventura.org 9:00-12:00 P.M. 1:00-2:30 P.M. 2:30-4:00 P.M. 10:30-12:00 P.M. 1:30-3:00 P.M. 8:00-5:00 P.M. 8:00-5:00 P.M. 8:00-12:00 P.M. Contact informa on Free. To register call (805) Linda Hampson (805) Ext. 723 Kay Urban (805) Irene Guerrero (805) Ilda Pulido (805) (805) 201-STOP (7867) Help conserve water. Ayude a conservar el agua. To learn more about community events and services, go to:

14 Programs Directory Chronic Disease Prevention Programs Chronic Disease Preven on Program publishes this monthly Events Calendar to encourage healthy ac ve living through physical ac vity and healthy ea ng in all communi es of Ventura County. Educa onal opportuni es are free of cost and available to residents, families and communi es who are ready to lead healthier lives. Director Silvia Lopez-Navarro Health Screens Blood sugar, blood pressure, and body fat screens and individualized health educa on and referrals to local resources. Get Fit Classes Community physical ac vity classes Walking Clubs Assistance with forming a walking club in the community Diabetes Self Management Services Individual Diabetes Self-Management services Diabetes Case Manager For more informa on please contact: Deanne Morales Delfina Zermeño Sara Rivera Vicky Bobadilla, PA C deanne.morales@ventura.org delfina.zermeño@ventura.org sara.rivera@ventura.org Nutri on Educa on and Obesity Preven on Program provides nutri on educa on classes, train-the-trainer nutri on workshops, and cooking and physical ac vity demonstra ons to promote informed food choices and healthier lifestyles. For more informa on please contact: Lizet Garcia Blanca Arias Emperatriz Pinedo Gricelda Gomez Eddie Munizich Alejandro Elias Carolina Ugarte Gladys Sagastume JoAnn Torres lizet.garcia@ventura.org blanca.arias@ventura.org emperatriz.pinedo@ventura.org gricelda.gomez@ventura.org eddie.munizich@ventura.org alejandro.elias@ventura.org carolina.ugarte@ventura.org gladys.sagastume@ventura.org joann.torres@ventura.org Rethink Your Drink Urges everyone to choose refreshing water to quench their thirst instead of sugary drinks. The goal of the ini a ve is to reach all residents and organiza ons in Ventura County to increase the consump on of and access to healthy beverages. For more informa on please contact: Eddie Munizich eddie.munizich@ventura.org Community & School Garden Support Offers support and educa on to families and educators growing their own vegetables and fruits at their local community gardens and schools. For more informa on please contact: Blanca Arias blanca.arias@ventura.org 13