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Continuing Your Journey as a Healthy Family
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July 2013
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CONGRATULATIONS on completing Healthy Families and welcome to the families of program graduates!
This newsletter contains a lot of information and to keep it from being too overwhelming, we have kept everything short and sweet with links to more detailed sources. You will receive this newletter every other month and we hope it answers some questions and provides an excellent resource for you to share with your family.
Newsletter Contents:
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Nutrition Fact and Recipe - Salmon
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Behavioral Strategy - Eat Healthy in School
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Mythbusters - Cardio Before/After Weights?
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Physical Activity Game - Water Balloon Toss
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Physical Activity Tip - Beat the Heat
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Events - Low Cost/Free Family Fun!
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Resources - Links to Community Partners
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Suggestion Box - We Want Your Input
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Dining Pledge - Bringing Families Together
Please recommend the program to your family and friends by sharing Kay's contact information:
Kay.Grant@alegent.org
402-343-4691.
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Salmon is a Nourishing food. It has omega-3 fatty acids that help your heart health by:
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Lowering your triglycerides
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Reducing your risk of heart disease & cancer
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Slows the build-up of plaque in your arteries, “hardening of the arteries”
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Helps you build strong muscles
Frozen salmon is affordable and cooks quickly in the oven, grill or microwave. So get out there and enjoy a tasty meal with heart benefits!
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4 Quick Ways to Get Kids to Eat Healthy in Schools
Schools have lots of healthy options for kids. This year, new meal requirements from the USDA require more fruit and vegetables served; reduced fat in meals and new whole grain requirements. Now, how do we get kids to dive into green beans or devour a pear? Here are some quick tips to encourage kids:
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Try things at home and show them that you like eating healthy options
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Ask them about the food choices they make each day; encourage and reward healthy choices
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Join the PTA (Parent-Teacher Association) to make sure parents know about the healthy options offered in schools
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Set a meeting to talk to your school principal about the importance of healthy options and that you want to see them promoted.
Your efforts will influence healthy habits at your school, throughout the school district and beyond to benefit children across the country!
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Q: Should I do cardio before or after weights?
A: It depends. What do you want out of your workout?
If strength training is your goal, weights before cardio. (Do 1-5 reps/set*. High weight, low rep.)
If you are looking to increase muscle mass (hypertrophy), weights before cardio. (Do 6-12 reps/set. Low weight, high rep.)
If weight loss is your goal, cardio before weights. High intensity cardio will help you burn those calories. Then your body will have to rely on another source of energy, fat, for your weight training.
If you are training for cardiovascular endurance (increase stamina, endurance, cardiovascular health), cardio before weights. You will have more energy to push yourself to your limits.
Try both ways and see how your body reacts. Are you more tired after doing it one way or the other? Warming up your muscles with a 5 minute walk on the treadmill or around the track will not hurt your performance in either way. It will actually introduce oxygen to your bloodstream so your muscles are ready in more vigorous activity.
*Rep = repetition, one complete motion of an exercise
Set = group of reps
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Water Balloon Toss
Fill a balloon with water until it is about the size of a grapefruit or small melon. Each pair will toss the balloon to their partner like an egg toss. After one person tosses it, they will have to do as many pushups* as they can before the balloon comes back to them. Once the water balloon breaks, the pair will choose a final exercise to do together. This game allows for a lot of creativity and hand-eye coordination.
(*Switch up the exercise to add variety and prevent overtraining. ex: Situps, buttkicks, lunges, punches, jumping jacks, etc)
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Tips for Being Active in the Summer
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Hydration is key. Drink plenty of water before, during, and after you exercise to avoid heat related illnesses such as heat stroke, heat exhaustion, heat cramps, fainting, etc.
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Protect your skin and eyes from harmful UV rays. Apply sunscreen, wear sunglasses, a hat, and breathable clothing while exercising outside.
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Cool down in the shade or avoid exercise when the sun is at its highest point in the sky (10am-2pm) to avoid getting burned.
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Resources
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Healthy Families Facebook Group
Search for the group on Facebook and request to be added. This is a closed group, which means that it is searchable, yet no one outside the group may see posts and any other content. Past and present families may use this to communicate to facilitators and other families from the program. Remember, we hold the program at five different locations in the Omaha metro and Council Bluffs!
Live Well Omaha Kids
Your one stop shop for local programs, events, health information and tips to a healthier lifestyle.
The YMCA of Greater Omaha
There are so many summer programs, you’ll be exhausted just by reading about them! Get out there, make friends, be active and have fun at the YMCA nearest you!
Charles Drew Health Center
For 30 years, Charles Drew Health Center has been providing the community with quality healthcare. Visit them soon to see to your dental and medical needs.
OneWorld Community Health Center
OneWorld provides high quality affordable primary medical, dental, behavioral health, and pharmacy services in a culturally respectful manner with special attention to the underserved.
Hy-Vee
Hy-Vee offers more than just groceries. There are registered dietitians who are more than willing to help with your nutritional goals through seminars, shopping tours, and one-on-one nutrition therapy sessions. The website also offers easy and affordable recipes that go along with that week's ads!
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Suggestion Box
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We want your feedback! Would you like to be featured in the next newsletter? What topics would you like to see in future newsletters? Send suggestions and questions to us via the Surveymonkey link below or to Kay.Grant@alegent.org
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So far 384 people took the Family Dining Pledge!
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Have you taken the pledge yet to cook and eat at home more each week with your family? There’s no better time than now to take the pledge. As a champion of this healthy habit, you will receive monthly newsletters, free local food and activity offers and access to expert tips and recipes that help you make it happen from Live Well Omaha Kids.
Read more about how one family benefitted from dining together.
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