A Healthy Holiday Life

Chronic Disease, Nutrition & Obesity Prevention Programs Healthy Communities- Health Education December 2016 A Healthy Holiday Life Dias Festivos Saludables Contents Health Note...1-2 Health Screens... 3 Get Fit... 5 Nutrition Ed... 6-10 Garden & Food... 11 Partnership for a Healthy VC... 12 Partner & Community Resources... 13 Directory... 14 2220 E. Gonzales Road, CA 93030 Tel. (805) 981-6657 For more information visit us on line: http://www.vchca.org/ph

Health Note December and the holiday season are here! Food, Festivities, and gatherings are all part of the winter holiday season. The Chronic Disease Prevention Program, encourages you to celebrate joyfully and healthfully with tips for managing diabetes and other chronic conditions successfully! This is all part of the Holiday Life. Staying healthy, active and happily surrounded by your loved ones will take effort and you will need to plan for it. It will also require the support from your family and friends. They won t know unless you tell them, so plan on sharing your plans with them. Help keep your condition under control with these tips: Tip 1: Start with an open mind. You may not be able to plan for everything, but you can certainly be prepared! Consider leaving certain days or part of your days open for opportunities to go out with family and friends. Planning for some flexibility ahead of time will allow you to keep the rest of your day s meals and exercise routines regular. Tip 2: During your outings include a walk or go dancing! Let your family and friends know in advance that you would like to include some activity. Ask them to share their ideas so they too can be part of your plan. As a way to be prepared, keep a pair of walking shoes in your car or purse in case there s an opportunity to go out for a 10 minute walk. Tip 3: And meal planning is just as important as exercising! Plan for staying energized and for stable blood sugar levels. Before any event, have a small meal or a nutritious snack. If you are out and have many options to choose from, put one or two of your favorites on your plate and fill the rest with veggies like, tomatoes, broccoli and carrots. These are a few favorites that are served at most gatherings. Tip 4: To host a great gathering, do it with health in mind as well! Serve your favorite healthy dishes. Prepare them just the way you would for yourself. If you cook low-in fat, carbs and sodium, this is the time to embrace it. If you are trying it for the first time, try using olive oil, unsalted nuts, fresh fruits and vegetables, herbs and grains to cook, prepare, toss and decorate your food. Try grilling, steaming or baking, fish, chicken and lean meats to keep fat content low. Keeping a balanced Holiday Life is important. Remember that healthy meals and regular exercise will help you manage your disease. Keeping your condition under control will inspire you to lead and manage a successful lifestyle. Source: American Association of Diabetes Educators Holiday Toolkit 1

Diciembre 2016 Nota para Su Salud Diciembre y los días festivos ya están aquí! La comida sabrosa, las reuniones y fiestas forman parte de las fiestas navideñas. En esta época, el Programa de Prevención de Enfermedades Crónicas le anima a que saludablemente celebre con alegría y con consejos para manejar su diabetes y otras condiciones médicas con éxito! Esto es parte de una saludable Vida Navideña. Mantenerse saludable, activo y felizmente rodeado de sus seres queridos toma esfuerzo y planeamiento. También se requiere del apoyo de todos incluyendo de sus amigos. Solo que ellos no lo sabrán al menos que usted se los diga. Así es que piense en compartir sus planes y mantenga su condición bajo control con los siguientes consejos: Consejo 1: Tenga en mente ser flexible. Tal vez no podrá planear para todo, pero sí podrá estar preparado! Considere dejar ciertos días o parte de ellos disponibles para poder salir con la familia y amigos. Si es flexible con su tiempo esto le permitirá mantener el resto de las comidas del día y rutinas de ejercicio regulares. Consejo 2: Al salir incluya caminatas o el baile. Comuníqueles a su familia y amigos de antemano que le gustaría hacer alguna actividad. Pídales ideas para que ellos también se sientan parte de su plan. Para estar preparado, mantenga un par de zapatos para caminar en su carro o en su cartera de hombro o maletín, por si se le presenta la oportunidad de salir a caminar por 10 minutos. Consejo 3: Sus planes de alimentación son tan importante como el ejercicio! Planee mantener su energía y niveles de azúcar en la sangre estables. Antes de salir, sírvase una comida pequeña o una merienda nutritiva. Si sale a comer y las opciones son varias, elija para su plato de una a dos comidas favoritas. Llene el resto con verduras como el tomate, brócoli y zanahoria son muy comunes en las fiestas. Consejo 4: Si usted es el anfitrión de la fiesta, hágalo pensando en su salud y en la de sus invitados! Sirva sus platillos saludables. Prepárelos tal como los prepara para usted. Si cocina bajo en grasa, carbohidratos y sal, este es el momento de lucirse! Para cocinar saludable puede usar aceite de oliva, nueces sin sal, fruta y verduras frescas, especias frescas y granos integrales para cocinar, preparar y decorar sus platillos. Trate de asar a la parrilla, al vapor o al horno, el pescado, pollo y carnes magras para mantener el contenido de grasa bajo. Mantener el balance durante las fiestas navideñas es importante. Recuerde que las comidas saludables y el ejercicio regular le ayudan a manejar su enfermedad. El estar en control de su condición le inspirara a manejar un estilo de vida exitoso. Source: American Association of Diabetes Educators Holiday Toolkit 2

Early Detection - Free Health Screens blood glucose, blood pressure and body fat The Chronic Disease Prevention Program Promoción de Detección Temprana exámenes de salud gratuitos Date City Location Hours Thu 1 Dec Fri 2 Dec Tue 6 Dec Wed 7 Dec Thu 8 Dec Fri 9 Dec Tue 13 Dec Wed 14 Dec Thu 15 Dec Fri 16 Dec Wed 21 Dec Thu 22 Dec Tue 27 Dec Thousand Oaks Ventura (west) Ventura (west) Fillmore Santa Paula Fillmore Ventura (west) Simi Valley Santa Paula Manna Conejo Valley Food Bank 3020 Crescent Way Sam s Central Market 505 N Ventura Ave Mexican Consulate 3151 W 5th St Doc s Meat Market 2141 E. Channel Islands Blvd Westview Community Room* 234 W. Vince St Carniceria La Plaza 1055 W Ventura St. Our Lady of Guadalupe Church* 427 N Oak St Amar Ranch Food Warehouse Market* 1111 E Channel Islands Blvd Mission Produce Inc* 2901 Camino del Sol Estrella Market 317 Central Ave Westpark Community Center 450 W Harrison Ave First 5-Nfl Of Ventura County 2245 N. Justin Ave. Our Lady of Guadalupe Church 427 N Oak St *Sites where blood sugar health screening tests will be offered. *Sitios donde chequeos de niveles de azúcar se ofrecerán. 10:00-12:00 P.M. 2:00-4:00 P.M. 9:00-12:00 P.M. 9:00-11:00 A.M 4:30-6:00 P.M. 3:00-5:00 P.M 10:00-2:00 P.M. 1:30-3:00 P.M 12:00-2:00 P.M 3:30-5:00 P.M. 3:00-5:00 P.M. 1:00-3:00 P.M. 10:00-2:00 P.M 3

Diabetes Self-Management & Healthy Living Classes asesoría y manejo personal para personas con diabetes y promoción de clases para vivir mejor The Chronic Disease Prevention Program Asesoría y manejo personal para personas con diabetes Tipo 2 Diabetes Self-Management asesoría y manejo personal para personas con diabetes Tipo 2 Date City Location Hours Contact Information Mon 5 Dec Mon 12 Dec Santa Paula South Public Health 2500 C St Ste B-1 Santa Paula Public Health 620 W Harvard Blvd *By appointment only, please call (805) 981-6634. 9:00-4:00 P.M. Deanne Morales (805) 981-6634 9:00-1:00 P.M. Deanne Morales (805) 981-6634 The Chronic Disease Self-Management Workshop A Stanford University s Self-Management Program Healthy Living Classes Session 1 Session 2 Session 3 Session 4 Session 5 Session 6 Simi Valley Senior Center 3900 Ave Simi Exit at Tapo Cyn 9:00-11:30 A.M. Santa Paula Senior Center 9:30-12:00 P.M. Active Living Center in Fillmore 9:30-12:00 P.M. Overview of Selfmanagement and chronic health conditions Using your mind to manage symptoms Getting a good night s sleep Making an action plan Problem solving Dealing with difficult emotions Physical activity, preventing falls...making decisions Pain and fatique management...better breating Healthy eating Comunication Skills...Medication usage Dealing with depression...working with your health care professional and organization Weight management Future plans Tue 27 Sep Tue 4 Oct Tue 11 Oct Tue 18 Oct Tue 25 Oct Tue 1 Nov Thu 19 Jan Thu 26 Jan Thu 2 Feb Thu 9 Feb Thu 16 Feb Thu 23 Feb Fri 20 Jan Fri 27 Jan Fri 3 Feb Fri 10 Feb Fri 17 Feb Fri 24 Feb Changes may occur without prior notice. If you are interested, call before to register and/or confirm. 4

Get Fit! and walking clubs promoción de actividad física y clubs de caminata The Chronic Disease Prevention Program GET FIT! Classes clases de ejercicio para ponerse en forma Date Class Type City Location Hours Contact Information Thursdays Ends Dec 8 Zumba for Adults West Ventura Instructor: Liz Rollins and Ma Laura Peña Westview Community Room 234 W Vince St 6:00-7:00 P.M. To learn more about how to participate or host an activity for your community, please call (805) 981-6657. Sara Rivera (805) 981-6657 Walking Clubs clubs de caminata Date City Location Hours Contact Information Fridays Del Sol Park 1600 Camino del Sol Park 8:00-9:00 A.M. Deanne Morales (805) 981-6634 Going for walks before or after your dinner meal will help you feel better. Salir a caminar antes o despues de la cena le ayudará a sentirse mejor. 5

Healthy & Refreshing Fruit Drink Recipe receta refrescante hecha con frutas y verduras Makes 15 servings. 1-1/2 cup per serving. Prep Time: 5 minutes Real Fruit Punch Ingredients 1 (14 ounce) can 100% fruit juice concentrate, thawed 2 liters club soda 1 (8 ounce) can pineapple chunks packed in 100% juice 4 cups (about 1 pound) frozen mixed fruit or strawberries, raspberries, mango, or peach slices Ice cubes Preparation. 1. Empty juice concentrate into a pitcher or punch bowl. 2. Make juice with club soda instead of regular water. Gently stir. 3. Add pineapple, frozen fruit, and ice cubes. 4. Ladle or pour into individual cups. Serve with a spoon. Ponche de Fruta Rinde 6 porciones. 1-1/2 taza por porción. Ingredientes 1 lata (14 onzas) de jugo de fruta concentrado 100% natural, decongelado 2 litros de agua mineral con gas 1 lata (8 onzas) de trozos de piña en jugo 100% natural 4 tazas (aproximadamente 1 libra) de fruta mixta congelada o fresas, frambuesas, mango o durazno en rebanadas Cubos de hielo Tiempo de preparación: 5 minutos Preparación. 1. Llene media jarra con hielo. 2. Agregue las rebanadas de pérsimos y los palitos de canela. 3. Llene con agua. Deje enfriar por lo menos 30 minutos antes de servir. 4. Guarde en el refrigerador y tome dentro de 7 24 horas.

Healthy Recipe Apple Oatmeal A tasty recipe packed with good-for-you foods. Makes 4 servings. 3/4 cup per serving. Prep time: 10 minutes Cook time: 2 minutes Preparation 1. Combine all ingredients in a medium, micorwave safe bowl. 2. Place in microwave uncovered and cook on high for about 2 minutes. 3. Stir and let cool for 1 minute before serving. Ingredients 1 3/4 cups 100% apple juice 1 cup quick cooking oats 1 large apple, cored and cut into bite-size chunks 1/2 teaspoon ground cinnamon 1/8 teaspoon salt (optional) Nutrition Information Total calories 157, carbohydrates 34g, dietary fiber 4g, protein 3g, total fat 1g, saturated fat 0g, trans fat 0g, cholesterol 0 mg, sodium 78mg. 7

Receta Saludable Avena con Manzana Una receta deliciosa con ingredientes nutritivos. Makes 4 servings. 3/4 taza por porción. Tiempo de preparación: 10 minutes Tiempo de cocimiento: 2 minutes Preparación 1. En un tazón mediano para horno de microondas, mezcle todos los ingredientes. 2. Coloque el recipiente sín tapadera en el horno de microondas y cocine a alta potencia durante 2 minutos aproximadamente. Ingredientes 1 3/4 tazas de jugo manzana 100% natural 1 taza de avena de cocimiento rápido 1 manzana grande, sín las semillas y cortada en trozos pequeños 1/2 cucharadita de canela molida 1/8 cucharadita de sal (opcional) 3. Mezcle y deje enfriar durante 1 minuto antes de servir. Información Nutricional Calorias 157, carbohidratos 34g, fibra dietética 4g, proteinas 3g, grasa total 1g, grasa saturada 0g, grasa trans 0g, colesterol 0mg, sodio 78mg 8

Nutrition Class Series serie de clases de nutrición Nutrition Education and Obesity Prevention Program Everyone moves to the beat of the music! Todos aqui se mueven al son de la música! Session 1 Session 2 Session 3 Session 4 Session 5 Session 6 English Topics--> MyPlate/ Stay Active Making Healthy Food Choices Eat Smart to Play Hard Food Adventures! Sometimes Foods Food Switcheroos Juan Soria Elementary School 3101 Dunkirk Dr - Contact: Rita Rubin (805) 981-6645 martes 6 dic 8:45-9:45 A.M. martes 13 dic 8:45-9:45 A.M. Brekke Elementary School - 1400 Martin Luther Kind Jr Dr Contact: Martha Gomez (805) 981-6649 mier 7 dic 12-1 P.M. mier 14 dic 12-1 P.M. Ramona Family Resource Center 804 Cooper Rd- Contact: Yaderi Salazar (805) 981-6628 Lemonwood Elementary School 2200 Carnegie - Contact: Alejandro Elias (805) 981-6622 Castillo del Sol Apartments 3005 E Main St-Ventura Contact: Alejandro Elias (805) 981-6622 Encanto del Mar Apartments 375 E Thompson Blvd-Ventura Alejandro Elias (805)981-6622 lunes 5 dec 11-12:30 P.M. miércoles 7 dic 8:15-9:15 A.M. lunes 12 dec 11-12:30 P.M. miércoles 14 dic 8:15-9:15 A.M. Thu 1 Dec Thu 8 Dec Thu 15 Dec jueves 1 de dic Changes may occur without prior notice. If you are interested, call before to register and/or confirm. *Not open to the public. martes 6 de dic jueves 8 de dic 9

One-time Nutrition Classes & Events clases de nutrición individuales y eventos Learning about MyPlate is educational and interesting. Aprendiendo sobre MíPlato es educacional e interesante. Date Activity City Location Hours Fri 2 Dec Rethink Your Drink Port Hueneme Fri 9 Dec Store Tour Fri 9 Dec Tue 13 Dec Harvest of the Month Food Demonstration Fun and Healthy * Snacking Wed 14 Dec MyPlate Workshop Thu 15 Dec MyPlate Workshop Thu 15 Dec MyPlate Workshop Fri 23 Dec Tue 27 Dec Harvest of the * Month Food Demonstration Harvest of the* Month Food Demonstration * Not open to the public. **Spanish Simi Valley Parkview Elementary School 1416 Sixth Pl Cesar Chavez Elementary School 301 N Marquita St Harrington Family Resource Center and NfL-451 E Olive St Emilie Ritchen Elementary School 2200 Cabrillo Way Rio Rosales Elementary School 1001 Kohala St Rio Plaza Center Head Start 600 Simon Way Rio Lindo Center Head Start 2131 Snow Avenue America s Job Center of Ca-East County-2900 N Madera Rd America s Job Center of CA 2901 N Ventura Rd 3:00-4:30 P.M. 2:30-4:00 P.M. 11:00-12:00 P.M. 2:30-4:30 P.M. 2:00-2:30 P.M. 3:00-4:00 P.M. 5:00-6:00 P.M. 1:30-2:30 P.M. 2:00-3:30 P.M. Contact information Lizet Garcia (805) 981-6650 Lizet Garcia (805) 981-6650 Yaderi Salazar (805) 981-6628 Lizet Garcia (805) 981-6650 Lizet Garcia (805) 981-6650 Yaderi Salazar (805) 981-6628 Yaderi Salazar (805) 981-6628 Alejandro Elias (805) 981-6622 Lizet Garcia (805) 981-6650 10

Community Garden & Fresh Produce November 2016 jardín de frutas y verduras Garden Hours of Operation The garden is located in where Camino del Sol Road, Entrada Drive and Garfield Avenue meet in La Colonia. Garden hours are Monday through Saturday from 8:00 A.M. to 5:00 P.M. Open Sat 17 Dec Activity Garden Meeting Hours Contact Information 9:00 A.M. Blanca Arias (805) 981-6627 *Event not open to the public. Community Markets free seasonal fruits and vegetables Date Frequency City Location Westpark Community Center 450 W Harrison Ave This event is a collaborative effort with partner community organizations. Wed 21 Dec monthly West Ventura Hours Contact Information 4:00-5:30 P.M. Anita Diaz (805) 648-1895 Apples Mainly composed of carbs and water. Rich in simple sugars like frutose, sucrose and glucose. Excellent source of fiber. A good source of Vitamin C and Potassium. Manzanas Mayormente de carbohidratos y agua. Ricas en azucares simples como fructosa, sucrosa y glucosa. Fuente excelente de fibra. Buena fuente de Vitamina C y Potasio. 11

Partnership for a Healthy Ventura County 2016 Meeting Schedule The healthy ventura county partnership is a coalition that includes ventura county public health, First 5 Ventura County and a wide range of community organizations 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 national model for healthy eating, active living and community wellbeing. We promote community and personal changes that lead to healthy eating and regular exercise M eetings Partnership meets on the 1st Thursday of the month Date Type Location December 1 General A January 5 General B Location A: 2240 E. Gonzales Rd., Suite 200 Ca 93036 Location B: 2220 E. Gonzales Rd., EMS Conf. Rm. 200 Ca 93036 Featured Harvest of The Month: Apples to reduce obesity and related chronic diseases. The Partnership Meetings take place on the first Thursday of the month. For more information, please contact Sara Rivera at (805) 981-6657 or Sara.Rivera@ventura.org http://healthyventuracounty.org/ Visit us for some nutritious meals! http://healthyventuracounty.org/healthy-eating/heart-healthy-diets/ 12

Partner & Community Efforts health and wellness opportunities Wishing our partners and community a healthy and safe holiday season! Date Services/Events City Location Hours Thu 1 Dec Tue 6 Dec 1st Tues of the month Wed 7 Dec 1st Wed of the month Wed 7 Dec 1st Wed of the month Wed 28 Dec 4th Wed of the month Tue & Thu Mon-Fri Mon-Fri Holiday Meal Planning and Food Demonstration Free Diabetes Class Children s Diabetes Management Adult Diabetes Clinic Ventanilla de Salud Ventura Camarillo Simi Valley Thousand Oaks Ventura St John s Regional Medical Center Conference Center 1600 N Rose Ave 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 Diagnostic Center 3291 Loma Vista Rd Las Islas South 325 W Channel Islands Blvd Mexican Consulate 3151 W 5th St Contact information 6:30-7:30 P.M. (805) 988-2865 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. Linda Hampson (805) 642-0239 Ext. 723 Kay Urban (805) 652-6255 Irene Guerrero (805) 804-9510 Ilda Pulido (805) 450-6210 For more information please visit us at: / Para más información visite nuestra página: http://www.vchca.org/public-health 13

Programs Directory Chronic Disease Prevention Programs Chronic Disease Prevention Program publishes this monthly Events Calendar to encourage healthy active living through physical activity and healthy eating in all communities of Ventura County. Educational opportunities are free of cost and available to residents, families and communities who are ready to lead healthier lives. Director Silvia Lopez-Navarro silvia.lopez-navarro@ventura.org Health Screens Blood sugar, blood pressure, and body fat screens and individualized health education and referrals to local resources. Get Fit Classes Community physical activity 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 information please contact: Deanne Morales Delfina Zermeño Sara Rivera Vicky Bobadilla, PA C deanne.morales@ventura.org delfina.zermeño@ventura.org sara.rivera@ventura.org Nutrition Education and Obesity Prevention Program provides nutrition education classes, train-the-trainer nutrition workshops, and cooking and physical activity demonstrations to promote informed food choices and healthier lifestyles. For more information please contact: Lizet Garcia Blanca Arias Alejandro Elias Yaderi Salazar Rita Rubin lizet.garcia@ventura.org blanca.arias@ventura.org alejandro.elias@ventura.org yaderi.salazar@ventura.org rita.rubin@ventura.org Rethink Your Drink Urges everyone to choose refreshing water to quench their thirst instead of sugary drinks. The goal of the initiative is to reach all residents and organizations in Ventura County to increase the consumption of and access to healthy beverages. For more information please contact: Sara Rivera sara.rivera@ventura.org Community & School Garden Support Offers support and education to families and educators growing their own vegetables and fruits at their local community gardens and schools. For more information please contact: Blanca Arias Les deseamos unas felices fiestas de fín de año! blanca.arias@ventura.org 14