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SEPTEMBER:
Fruit and Vegetable Month
Topics:
1.)Fruits and Vegetables on the Go!
Busy lives can benefit from food that's nutritious, yet easy to eat on-the-
go, like fresh fruits and vegetables. Fruits and vegetables are a natural
source of energy and give the body many nutrients you need to keep going.
2.)The Colors of Health
Fruits and veggies come in terrific colors and flavors, but their real
beauty lies in what’s inside. Fruits and vegetables are great sources of
many vitamins, minerals and other natural substances that may help protect
you from chronic diseases.
To get a healthy variety, think color. Eating fruits and vegetables of
different colors gives your body a wide range of valuable nutrients, like
fiber, folate, potassium, and vitamins A and C. Some examples include green
spinach, orange sweet potatoes, black beans, yellow corn, purple plums, red
watermelon, or white onions. For more variety, try new fruits and vegetables
regularly.
May:
PROTECTING YOUR SKIN
Most skin cancers are caused by ultraviolet (UV) rays from the sun, but some
may come from man made sources, such as tanning beds.
Ultraviolet rays are a form of invisible energy given off by the sun.
You can protect yourself by:
1.) Using a sunscreen with sun protection factor SPF or 15 or higher
2.) Wear a hat
3.) Wear sunglasses that block UV rays
4.) Limit direct sun exposure during midday
5.) Avoid tanning beds and sun lamps
APRIL
NATIONAL HUMOR MONTH
"Scientific research now indicates that the curative power of laughter and
its ability to relieve debilitating stress and burnout may indeed be one of
the greatest discoveries of our times."
A healthy sense of humor decreases stress, increases life span, balances the
thought process, increases brain power and calms an individual.
Enjoy a joke a day!
MARCH
American Red Cross Month
Chronic Fatigue Syndrome Month
National Nutrition Month
School Breakfast Week 3-7
BE SMART LIVE LONG FEEL GREAT
EXERCISE: Walk, jog or work-out
CUT FAT: Avoid fried foods, burgers and fatty meats. Eat low fat cheeses,
mayo, milk and butter.
REDUCE STRESS: Stress reducers: Meditate, yoga, humor, walk, bath,listen to
music. Do someting for yourself for 30 minutes.
PROTECT YOURSELF FROM POLLUTION: Avoid smoke filled areas. Exercise indoors
in air conditioning, avoid exercising in high traffic areas.
WEAR YOUR SEAT BELT: Buckel-up.
Keep A POSITIVE MENTAL OUTLOOK: Feel good about you!
National Nutrition Month
KEY MESSAGES:
A HEALTHY HEART
GOOD MEMORY FUNCTION
GOOD VISION HEALTH
STRONG BONES AND TEETH
LOWER RISK FACTORS FOR CANCER
The food and physical activity choices made today – and everyday –
affect your health and how you feel today and in the future. Eating right
and being physically active are keys to a healthy lifestyle.
Make smart choices from every food group. Give your body the
balanced nutrition it needs by eating a variety of nutrient-packed foods
every day. Just be sure to stay within your daily calorie needs.
Get the most nutrition out of your calories. Choose the most
nutritionally rich foods you can from each food group each day – those
packed with vitamins, minerals, fiber and other nutrients but lower in
calories.
Find your balance between food and physical activity. Regular
physical activity is important for your overall health and fitness, plus it
helps control body weight, promotes a feeling of well-being and reduces the
risk of chronic diseases.
Play it safe with foods. Prepare, handle and store food properly to
keep your family safe.
_GRAINS: Whole Grains, such as whole wheat pasta and bread, brown rice and
oats. These foods have nutrients, fiber which protect health and provide
eating satisfaction._
EAT at least 3 ounces of whole grains per day, 6 ounces of grains per day.
VEGTABLES and FRUITS: Eat at 5 servings of vegtables and fruits each day.
They provide fiber, minerals, and nutrients.
EAT at least 2.5 cups of veg. per day, 2 cups of fruits per day.
MILK: Low fat and fat free dairy products. Maintain 3 cups of skim milk or
yogurt per day. Calcium builds strong bones.
PROTEIN - MEAT and BEANS: fISH , LEGUMES, NUTS, white poultry, soy and
seeds. Protein rich foods excellent sources of iron, zinc, and B vitamins.
EAT 5.5 ounces of protein rich food per day.
THINK: THE COLORS OF HEALTH / BUILDING A HEALTHY LIFE
FOODS to Build the Immune System:
Berries, nuts beans, fish, green leafy vegtables and chickens strengthen
the immune system.
JANUARY:
Celebrate healthy weight week by caring for yourself.
1.) Live actively. Enjoy the moment.
2.) Eat normally. Eat three meals and two snacks each day.
3.) Eat nutritiously. Maintain good choices in the food groups.
4.) Feel good about yourself. Take time to care about yourself.
5.) Relieve stress. Take time for relaxation.
6.) Feel good about others. Respect others.
7.) Encourage social support. Maintain positive relationships.
December:
1.) Drinking and Driving
2.) What To Do In An Emergency
Drinking and Driving:
Drunk driving accounts foe 39% of all traffic-related deaths in the U.S.
An alcohol-related motor vehicle crash kills someone every 31 minutes,
nonfatally injures someone every 2 monutes.
Each year, alcohol-related crashes in the U.S. cost about 51 billon dollars.
December is underage drinking prevention month.
Alcohol is the drug of choice among adolescents
11.3 years old is the average age for first use of alcohol in NJ.
46.4% of NJ Middle School Students have used alcohol. 77% of NJ High School
Students have used alcohol.
Annually, about 5,000 people under 21 die from alcohol related injuries.
In one study, 37% of 8th grade females who drank heavily reported attempting
suicide, compared with 11% who did not drink.
70,000 college students are the victims of alcohol-related sexual assaults
or date rape each year.
Over 1,700 college students die each year from alcohol-related deaths.
What To Do In An Emergency By: Import Auto Maintenance, Nashville, TN.
What To Do In An Emergency... Handling The Unexpected
An emergency can occur at any time. Do you know what procedures to follow?
Here are some tips from experts:
If you see smoke coming from under your hood:
Pull over and turn off ignition.
Do not open the hood. It could create a draft that would cause a fire to
spread.
Don't try to fight a fire, even if it is small. Your car is full of
combustible materials such as air bags, tires, and gasoline.
Stand at least 100 feet away from the car in case of an explosion.
Call the fire department.
If anybody stop and offers help, ask them to please leave your car alone.
It is better to let it burn than have the person injured by the blaze.
If your warning lights go on while driving:
Oil Pressure or Coolant Temperature:
Pull off the road and phone for help. DO NOT continue driving as it may
result in destroying your engine. Have your vehicle checked by a
professional before restarting.
Engine Warning Lights:
Stop immediately and check your owner's manual to find out what action is
required.
Charging System:
Check your belts first. If all are secure, turn off all accessories such as
wipers, radio, air conditioning. Drive only a short distance to the nearest
service station. Do NOT stop and restart your car.
Brake Warning Light:
Be sure your emergency brake is in working order before proceeding to the
nearest service station. If possible, stop and call for help.
Gas Warning Light:
Make a point of filling your car before the gauge gets down to 1/4 full -
Running your car on a low tank of gas can seriously foul your fuel injection
system because of the debris and water condensation which collects in the
bottom of your gas tank. You may only drive a short distance to the nearest
gast station if your warning light is on. Never keep a spare can of gas in
your car- it can ignite on impact. If your car runs out of gas it may take
several attempts to restart it. Remember to avoid running your battery down
trying to start your car - you then have two problems. Don't pump the
throttle - it won't recover fuel any faster and could flood your engine. If
it won't start after one minute of cranking or runs poorly - call a
professional.
If you're in an accident:
Put on your flashers immediately (if working) and turn off your engine.
Check for injury. If someone is injured do not move them - call for help.
Move cars out of the road if possible.
Exchange information. You will need the following: License plate number,
Complete Driver's License information, Current address and home and work
phone numbers, Ask to see insurance card and copy down insurance company
name, phone number and policy number.
Take down officer's name and badge number, and police report number.
Get witnesses' name, address, and phone and discuss what they saw.
Document the events by talking with the other driver and recording a factual
description of the events.
Don't admit guilt.
Don't sign anything.
Call your insurance agent.
Towing:
If your car needs towing, do so immediately. The cost of even minor
vandalism is several times more than the tow charge. Any police officer
will call a tow truck for you. Use only a tow service with the company
name, permit number and D.O.T. number displayed on the truck. Stay with
your car if possible. You are usually more visible and safer. Tow your
vehicle either to your home or intended repair facility.
November:
Students don't wash their hands often or well. In one study, only 58% of
female and 48% of male middle- and high-school students washed their hands
after using the bathroom. Yuck!
How to Wash Your Hands Correctly:
There's a right way to wash your hands. A splash of water and a drop or two
of soap won't do the trick. Follow these simple steps to keep your hands
clean:
Use warm water (not cold or hot).
Use whatever soap you like. Antibacterial soaps are popular but regular soap
works fine. If you suspect that your hands have come into contact with
someone with an infection, think about using an alcohol hand sanitizer.
Rub your hands together vigorously and scrub all surfaces: Lather up on both
sides of your hands, your wrists, between your fingers, and around your
nails. Wash for 15 seconds - about how long it takes to sing "Happy
Birthday."
Rinse well under warm running water and pat dry with a clean towel.
In public restrooms, consider using a paper towel to flush the toilet and
open the door because toilet and door handles harbor germs. Throw the towel
away after you leave.
To prevent chapping or dry skin, use a mild soap with warm water, pat rather
than rub hands dry, and apply a moisturizing lotion liberally afterwards.
When there is no soap or water available, waterless hand soaps or scrubs are
a good alternative. They're usually available as a liquid, wipes, or
towelettes.
OCTOBER:
TOPICS: 1.) INFLUENZA or the "FLU"
2.) RESISTANCE STAPH AUREUS
INFLUENZA or the "FLU"
Influenza, or the "flu," is a illness of the breathing system (respiratory
system) and muscles caused by a virus.
Mild cases of the flu may seem like common colds. But most cases of the flu
can be distinguished from colds because the symptoms (cough, muscle aches
and pains, sore throat, fatigue, and headache) are more severe than those of
the common cold. Flu symptoms also tend to occur suddenly and include high
fevers (temperatures of 101 degrees F or more). In children, fevers are
typically even higher than those in adults.
The flu is a serious illness that can be fatal in people whose immune
systems are weakened, the elderly, and those with chronic medical
conditions. Even healthy people who develop the flu cannot work, attend
school, or participate in normal activities for several days. Complications
of the flu can develop in anyone and include pneumonia, ear infections,
sinus infections, or bronchitis.
What is influenza?
Influenza, commonly called "the flu," is an illness caused by viruses that
infect the respiratory tract. Compared with most other viral respiratory
infections, such as the common cold, influenza (flu) infection often causes
a more severe illness with a mortality rate (death rate) of about 0.1% of
people who are infected with the virus. Unusually severe worldwide outbreaks
(pandemics) have occurred several times in the last 100 years since
influenza virus was identified in 1933. By an examination of preserved
tissue, the worst influenza pandemic occurred in 1918.
What are the causes of the flu?
Influenza viruses are divided into three types, designated A, B, and C.
Influenza types A and B are responsible for epidemics of respiratory illness
that occur almost every winter and are often associated with increased rates
of hospitalization and death. Influenza type C differs from types A and B in
some important ways. Type C infection usually causes either a very mild
respiratory illness or no symptoms at all; it does not cause epidemics and
does not have the severe public health impact of influenza types A and B.
Efforts to control the impact of influenza are aimed at types A and B,
What are flu symptoms?
Typical clinical features of influenza include
fever (usually 100° F to 103° F
respiratory symptoms such as: cough, sore throat, runny nose, headache,
muscle aches, nausea, vomiting, diarrrhea ("stomach flu") and fatigue.
TREATMENT:
Get plenty of rest
Sleep with an extra pillow
Drink hot liquids
apply hot / cold packs to sinuses for congestion
Take steam showers
Don't fly unless necessary
FOODS TO EAT:
Here are some good foods to eat when you're battling a cold or flu:
Bananas: Soothe upset stomachs.
Bell Peppers: Loaded with vitamin C.
Blueberries: Curbs diarrhea, high in natural aspirin. (May lower fevers and
help with the aches and pains.)
Carrots: Loaded with beta-carotene.
Chili Peppers: Can open sinuses, and help break up mucus in the lungs.
Cranberries: Help prevent bacteria from sticking to cells lining the bladder
and urinary tract.
Mustard & Horseradish: Helps break up mucus in air passages.
Onion: Has phytochemicals purported to help the body clear bronchitis and
other infections.
Rice: Curbs diarrhea.
Tea: Black and green tea (not herbals) contain catechin, a phytochemical
purported to have natural antibiotic and anti-diarrhea effects.
RESISTANT STAPH AUREUS
I’m sure you have heard in the news the concerns about an outbreak of a drug
resistant staph infection in schools. In this memo I would like to discuss
information regarding MRSA resistant staph infection.
1.) Staph is carried commonly on the skin or in the nose of healthy
people.
2.) 25 – 30% of the population is colonized with staph.
3.) Staph is the most common cause of skin infections, most of which are
minor and can be treated with
antibiotics.
4.) MRSA is a staph that is resistant to antibiotics.
5.) In the community, staph is usually manifested as rashes, blisters,
boils, other skin conditions often mistaken for spider bites.
6.) The area is red, swollen, painful and may have
drainage.
7.) Untreated, infections can get worse, spread to bloodstream or lungs.
Populations at RISK for MRSA resistant staph infection:
1.) Athletes, school athletes and individuals going to a gym.
2.) Children in Day Care
Mode of TRANSMISSION:
1.) Direct contact – Open cuts, nicks and skin abrasions.
2.) Indirect contact – Contaminated surfaces (cell phones, gym
equipment: mats/ weight
benches, balls, towels, door knobs and tables.)
REDUCING the RISK:
1.) Cover skin infections with clean bandages. Do Not take a rash,
abrasion, rug burn or open wound casually.
2.) Wear clothing that covers the infected area.
3.) Wash your hands frequently during the day.
4.) Do Not share personal items, water bottles, towels,or a bar of soap.
5.) Clean your bathroom and personal items frequently.
6.) Wash bedding, towels and clothing in hot water, dry in a dryer.
7.) Place a towel or clothing between your skin and surfaces of the gym
equipment.
8.) Take a shower after your workout.
SEPTEMBER:
LETS START THE SCHOOL YEAR HEALTHY
HEALTHY FOODS FOR THE HEART / BODY
Soups:
Bean and Macaroni Soup
Corn Chowder
Gazpacho
Homemade Turkey Soup
Meatball Soup
Mexican Pozole
Minestrone Soup
Rockport Fish Chowder
Entrees:
Beef - lean
Bavarian Beef
Beef and Bean Chili
Beef Casserole
Stir Fried Beef and Potatoes
Black Skillet Beef with Greens and Red Potatoes
Scrumptious Meat Loaf
Poultry:
Turkey Stuffed Cabbage
Barbecue Chicken, no skin
Chicken Gumbo
Chicken Marsala
Chicken Orientale
Chicken Ratatouille
Chicken and Rice
Chicken Stew
Baked Chicken
Grilled Chicken with Green Chile Sauce
Spaghetti with Turkey Meat Sauce
Very Lemony Chicken
Yosemite Chicken Stew and Dumplings
Fish:
Baked Trout
Mediterranean Baked Fish
Scallop Kabobs
Spicy Baked Fish
Spinach Stuffed Sole
Tuna Salad
Vegetarian:
Black Beans with Rice
Caribbean Pink Beans
Classic Macaroni and low fat Cheese
New Orleans Red Beans
Vegetarian Spaghetti Sauce
Summer Vegetable Spaghetti
Zucchini Lasagna
Side Dishes:
Green Vegetables
Chayotes Stuffed w/Cheese
Fresh Cabbage and Tomato Salad
Green Beans Saute
Italian Vegetable Bake
Limas and Spinach
Smothered Greens with Turkey
Vegetable Stew
Vegetables with a touch of Lemon
Past:
Parmesan Rice and Pasta Pilaf
Red Hot Fusilli
Sweet and Sour Seashells
Potatoes
Candied Yams
Delicious Oven French Fries
Garden Potato Salad
Garlic Mashed Potatoes
Savory Potato Salad
Sweet Potato Custard
Wonderful Stuffed Potatoes
Rice
Oriental Rice
Scallion Rice
Brown Rice
Breads: Low Fat
Apricot-Orange Bread
Banana-Nut Bread
Carrot-Raisin Bread
Good-For-You Cornbread
Toppings/Sauces:
Fresh Salsa
Vinaigrette Salad Dressing
Yogurt Salad Dressing
Desserts:
Cakes
Fruits
Rainbow Fruit Salad
Tropical Fruit Compote
MAY
Fitness - Steps to a Healthy Life
Exercise: How much & what kind?
You need to exercise for about 30 minutes every day. Setting aside 30
minutes all at once each day is one way to get in enough exercise. If you
wait until the end of the day to squeeze it in, you probably won’t exercise
enough or at all. If you’re not active for 30 minutes straight, it’s okay to
exercise for 10 or 20 minutes at a time throughout the day.
Different exercises
No matter what your shape – apple, pear, ruler, or hourglass – there's an
exercise for you!
Pick exercises you like to do and choose a few different options so you
don’t get bored.
Aim to exercise most days of the week. If you’re not very active right now,
start slowly and work your way up to being active every day.
There are three levels of physical activity.
Light – not sweating; not breathing hard (slow walking, dancing)
Moderate – breaking a sweat; can talk but can’t sing (walking fast, dancing)
Vigorous – sweating, breathing hard, can’t talk or sing (running, swimming
laps)
Exercise Muscles Worked
Push-ups Chest, shoulders, arms, abdominals
Sit-ups Abdominals
Jumping Jacks Calves (lower leg), inner/outer thigh, butt
Running Calves, front/back thigh
Jumping rope Calves, thighs, abdominals, shoulders, arms
Swimming Nearly all major muscles
Dancing Nearly all major muscles (depending on type of dance)
Walking Arms, calves, front/back thigh, abdominals
Squats Calves, front/back thigh, butt
Inline Skating Inner/outer thigh, butt
Hula Hoop Lower back, abdominals
Body: Getting enough sleep
How do I know if I’m not getting enough sleep?
Did you know that teens need 8.5 to 9 hours of sleep a night? But research
shows that, on average, teens get just 7 to 7.5 hours a night. If you don’t
get enough sleep, you may have problems paying attention in class or doing
your homework. Or you could become moody, irritable, or depressed.
You may not be getting enough sleep if you:
have a hard time getting up in the morning
can’t focus
fall asleep during class
feel moody or very sad
Do’s and Don’ts for Better Sleep
Do
Go to bed and wake up at the same time every day–even on the weekends!
Exercise regularly. Try to exercise in the morning or afternoon. Exercise at
least five to six hours before bedtime.
Eat dinner at least two to three hours before you go to bed.
Avoid bright lights right before bed, including the ones that come from the
TV or the computer screen. Sleep in a dark room. Darkness tells your body
it’s time for sleep.
Sleep in a slightly cool room. If you can't control the temperature, try
using fewer blankets or dressing lightly.
Follow a bedtime routine. If you do the same things each night before you go
to bed, your body will know when it’s time for sleep. Take a warm bath or
shower. Or drink a glass of milk.
Wake up to bright light. Light tells your body it’s time to get up.
Listen to your body. If you’re feeling tired, go to sleep. If you can’t fall
asleep within 20 minutes of going to bed, get up and do something else until
you start to feel sleepy.
Don’t
Take in too much caffeine (found in coffee, soda, chocolate, and energy
drinks). If you can’t cut caffeine out completely, try not to have any late
in the day.
Eat, drink, or exercise right before bedtime.
Watch TV, work on the computer, or talk on the phone too close to bedtime.
Take naps that last longer than 30 minutes or take naps too close to
bedtime.
Stay up all night studying. Try breaking studying up into chunks and doing a
little each night. If you pull an all-nighter, you may be too tired to do
well on your test.
Stress out. Before you go to bed, write a to-do list. You’ll be less likely
to worry about things if you’ve written them down.
March:
National Nutrition Month:
Develop an eating plan for lifelong health.
Choose foods sensibibly, consumed in moderation.
Find a balance between food and physical activity.
Increase fruits and vegtables, think color.
February:
LIPSTICKS CONTAINING LEAD:
From: Dr. Nahid Neman (Walter Reed Medical Center)
Recently a lipstick brand called "Red Earth" decreased their prices
from $67.00 to $9.90. They contained lead. Lead is a chemical which
causes cancer.
The lipstick Brands that contain lead are:
1. CHRISTIAN DIOR
2. LANCOME
3. CLINIQUE
4. Y.S.L
5. ESTEE LAUDER
6. SHISEIDO
7. RED EARTH (Lip Gloss)
8. CHANEL (Lip Conditioner)
9. MARKET AMERICA-MOTNES LIPSTICK.
The higher the lead content, the greater the chance of causing cancer.
After doing a test on lipsticks, it was found that the
Y.S.L. lipstick contained the highest of lead.
Watch out for those lipsticks which are supposed to stay longer.
If your lipstick stays longer, it is because of the higher content of lead.
Here is the test you can do yourself:
1. Put some lipstick on your hand.
2. Use a Gold ring to scratch on the lipstick.
3. If the lipstick color changes to black, then you know the lipstick
contains lead.
Remember: Dioxin Carcinogens cause cancer, especially breast cancer.
KEEPING WARM:
Layer, layer, layer.
Cover body, head to toe.(gloves and hats are a must)
WINTER FOODS:
Legumes (fiber / protein), turkey (protein), citrus fruits /
cranberries / strawberries(Vitamin C, Vitamin B & folate), winter
squash (Vit. A, B, C, Fiber & magnesium), Cabbage and kale (Vit. A,C
beta carotene, folate, iron, magnesium, fiber & potassium.
HEALTHY LIFESTYLE
Better lifestyle habits can help you reduce your risk for heart attack.
You Are What You Eat:
Better food habits can help you reduce your risk for heart attack. A
healthful eating plan means choosing the right foods to eat and preparing
foods in a healthy way. Increasing fruits and vegtables. Decreasing
carbohydrates and fats.
It's Not Just a Man's Disease:
Heart disease is the leading cause of death of American women.
Today women fight the disease with passion, energy and power.
Exercise & Fitness:
Swimming, cycling, jogging, skiing, dancing, walking and dozens of other
activities can help your heart. Whether it is included in a structured
exercise program or just part of your daily routine, all physical activity
adds up to a healthier heart.
Managing Your Weight:
Maintain proper weight and reduce your risk for heart attack. Know BMI.
Cholesterol Low Down:
To urge Americans to reduce their risk for heart disease, the American Heart
Association introduces "Taking It Personally," as part of the Cholesterol
Low Down national education campaign.
January:
1.) Flu Prevention
2.) Advantages to Stop Smoking
3.) The drink Vault
Habits for Good Health
These steps may help prevent the spread of respiratory illnesses such as the
flu:
Cover your nose and mouth with a tissue when you cough or sneeze—throw the
tissue away after you use it.
Wash your hands often with soap and water, especially after you cough or
sneeze. If you are not near water, use an alcohol-based hand cleaner.
Avoid close contact with people who are sick. When you are sick, keep your
distance from others to protect them from getting sick too.
If you get the flu, stay home from work, school, and social gatherings. In
this way you will help prevent others from catching your illness.
Try not to touch your eyes, nose, or mouth. Germs often spread this way.
Increase fruits and vegtables.
Sleep 6 - 8 hours a night.
Advantages to stop smoking:
When Smokers Quit—The Health Benefits Over Time Are:
20 minutes after quitting: Your heart rate and blood pressure drops.
12 hours after quitting: The carbon monoxide level in your blood drops to
normal.
2 weeks to 3 months after quitting: Your circulation improves and your lung
function increases.
1 to 9 months after quitting: Coughing and shortness of breath decrease;
cilia (tiny hair-like structures that move mucus out of the lungs) regain
normal function in the lungs, increasing the ability to handle mucus, clean
the lungs, and reduce the risk of infection.
1 year after quitting: The excess risk of coronary heart disease is half
that of a smoker's.
5 years after quitting: Your stroke risk is reduced to that of a nonsmoker 5
to 15 years after quitting.
10 years after quitting: The lung cancer death rate is about half that of a
continuing smoker's. The risk of cancer of the mouth, throat, esophagus,
bladder, cervix, and pancreas decrease.
15 years after quitting: The risk of coronary heart disease is that of a
nonsmoker's.
THE DRINK VAULT
Vault is a citrus energy drink from the Coca-Cola Company. A 12oz bottle
has 70.5mg of caffeine. A 12 oz bottle of cola has 45.5mg of caffeine. The
FDA limits 65mg of caffeine in a beverage.
The drink stimulates the Central Nervous System, Cardiac Muscle and the
Respiratory System. The serious health effects are: anxiety, heart
palpitations, increased heart rate, irritability, stomach complaints and
difficulty sleeping.
October Topics:
1.) RED RIBBON
2.) REBEL CLUB
3.) FIGHTING THE COLD / FLU
RED RIBBON CAMPAIGN
The Red Ribbon Campaign is now the oldest and largest drug prevention
program in the nation reaching millions of young people during Red Ribbon
Week, October 23-October 31 each year. Wear your Red Badge proudly and have
the courage to say no to drugs!
WHAT IS RED RIBBON WEEK?
It is an ideal way for people and communities to unite and take a visible
stand against drugs. Show your personal commitment to a drug-free lifestyle
through the symbol of the Red Ribbon, October 23 - 31st..
WHY?
The Red Ribbon Campaign was started when drug traffickers in Mexico City
murdered Kiki Camarena, a DEA agent, in 1985. This began the continuing
tradition and displaying Red Ribbons as a symbol of intolerance towards the
use of drugs. The mission of the Red Ribbon Campaign is to present a unified
and visible commitment toward the creation of a DRUG-FREE AMERICA.
WHO?
The National Family Partnership was created in 1980 by parents across
America in response to the rising level of youth drug use. The mission of
the National Family Partnership is “to lead and support our nation’s
families and communities to nurture the full potential of a healthy, drug-
free youth.” The National Family Partnership works to accomplish its mission
through parent training, networking and sponsoring the National Red Ribbon
Campaign.
REBEL CLUB (Reaching Everyone By Exposing Lies)
MISSION: To educate and empower New Jersey Youth to make healthy
lifestyle decisions and to support non-smoking as a social norm.
GOALS: To decrease acceptability of tobacco use among all populations.
To prevent the initation of tobacco by youth.
To change social norms regarding tobacco among peers.
To promote healthy lifestyles choices.
To decrease exposure to environmental tobacco smoke.
To promote quiting among youth and adults.
To identify and eliminate disparities among different population
groups.
FIGHTING THE COLD/FLU
TO DO LIST
1.) Wash hand frequently
2.) Take your vitamins
3.) Eat plenty of fruits and vegtables
4.) Exercise
5.) Increase fluids
7.) Maintain 6-8 hours of sleep
8.) Chicken soup
9.) Eat a diet of berries, nuts, beans, fish, green leafy
vegetables and chicken to strengthen your immune system.
10.) Dress in layers.
NOT TO DO LIST
1.) Do Not share water or soda bottles, makeup, cell phones
and inhalers.
2.) Do Not have bodily contact of the hands with the eyes,
nose and mouth.
3.) Do Not fail to cover your mouth and nose with a tissue
when coughing or sneezing.
4.) Do Not fail to maintain good hygiene - Hands must be
washed frequently - apply lotion as a barrier after
washing your hands.
September topics:
1.) Eating Out safety tips from FDA
2.) Fruit and vegetable month (think color)
4 Ways to Make Safer Food Selections
Your Guide to Safer Eating Out and Taking Out
Percautions against foodborne Illness.
You're probably already taking precautions against foodborne illness at
home, but you need to be careful when you are away from home too. Here are
four easy steps you can take to protect yourself and your loved ones when
you are selecting foods that are ready to eat at a restaurant, delicatessen,
take-out counter, or grocery store.
1 Be Aware of Raw or Undercooked Foods
Foods from animals such as meat, poultry, fish, shellfish, and eggs when
eaten raw or undercooked sometimes contain harmful viruses and bacteria that
can pose a risk of foodborne illness. Young children, pregnant women, older
adults, and those with compromised immune systems are particularly
vulnerable.
To reduce your chances of foodborne illness you should stay away from:
Raw fish or shellfish —oysters, clams, sushi, sashimi, ceviche
Meat or seafood ordered undercooked such as "rare" hamburger, beef, lamb,
pork, or fish.
Eggs ordered undercooked and food with uncooked egg ingredients—such
as "runny" fried or poached eggs; dressings or sauces such as hollandaise,
homemade mayonnaise, and Caesar salad dressing; desserts like chocolate
mousse, meringue pie, and tiramisu.
2 Ask About Preparation
Recipes vary. If you're not sure whether a ready-to-eat item contains
undercooked ingredients, ask how the food is prepared.
3 Request that Food be Thoroughly Cooked
If the item you are interested in selecting contains raw or undercooked
meat, fish, shellfish, or eggs, ask if that ingredient can be eliminated. If
the food is prepared to order, ask for it thoroughly cooked.
4 Make a Different Choice
With certain foods, such as oysters on the half shell or an egg-based
mousse, it may be impossible to accommodate your request for thorough
cooking. In that case, simply choose something else. It is a minor
inconvenience compared to the major problems caused by foodborne illness.
Sept.is fruit and vegetable month
Topics:
1.)Fruits and Vegetables on the Go!
Busy lives can benefit from food that's nutritious, yet easy to eat on-the-
go, like fresh fruits and vegetables. Fruits and vegetables are a natural
source of energy and give the body many nutrients you need to keep going.
2.)The Colors of Health
Fruits and veggies come in terrific colors and flavors, but their real
beauty lies in what’s inside. Fruits and vegetables are great sources of
many vitamins, minerals and other natural substances that may help protect
you from chronic diseases.
To get a healthy variety, think color. Eating fruits and vegetables of
different colors gives your body a wide range of valuable nutrients, like
fiber, folate, potassium, and vitamins A and C. Some examples include green
spinach, orange sweet potatoes, black beans, yellow corn, purple plums, red
watermelon, or white onions. For more variety, try new fruits and vegetables
regularly.
May Topics:
Clean Air www.epa.gov/airnow
Physical Fitness www.fitness.gov
Teen Pregnancy Prevention www.advocatesforyouth.org
Women's health www.Womenshealth.gov www.girlshealth.gov
Taking care of yourself:
Respiratory, asthma, difficutly breathing with activity?
Everyone wants to be outside in this beautiful weather.
If you have respiratory problems you should be aware of the daily Air
Quality Index. ( Pollen level and Pollution level ) Check the pollen and
pollution reports via newspaper, radio or web ( www.epa.gov/airnow )
Increase
fluids, take prescribed medication to mininize allergy symptoms and frequent
rest periods with activity. Limit outdoor activity during Orange
or Red air quality days.
Abstinence:
Abstinence is a major aspect in the Decision Making Process. Individuals
maintain abstinence for may reasons. Religion, fear of pregnancy, STD's and
personal goals effecting one's future play a major role. It is the only
100% effective method of not becoming pregnant and not acquiring various
STD's. Abstinence is a matter of choice. It plays a pivotal role in self
esteem and personal reputation. Abstinence is a conscious and at times a
difficult decision of personal value and self respect. It is termed the best
choice.
ALCOHOL
A DRINK ...
(150 calories) 12 ounces of regular beer
(100 calories) 5 ounces of wine
(100 calories) 1.5 ounces of 80-proof distilled spirits
This limit is based on differences between the sexes in both weight and
metabolism.
Alcoholic beverages supply calories but few nutrients. Alcoholic beverages
are harmful when consumed in excess, and some people should not drink at
all. Excess alcohol alters judgment and can lead to dependency and a great
many other serious health problems. Alcohol may cause social and
psychological problems, cirrhosis of the liver, inflammation of the
pancreas, and damage to the brain and heart. Heavy drinkers also are at risk
of malnutrition because alcohol contains calories that may substitute for
those in nutritious foods.
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Who should not drink?
Some people should not drink alcoholic beverages at all. These include:
Children and adolescents.
Individuals who plan to drive, operate machinery, or take part in other
activities that require attention, skill or coordination. Most people retain
some alcohol in the blood up to 2 to 3 hours after a single drink.
Individuals taking prescription or over-the counter medications that can
interact with alcohol. Alcohol alters the effectiveness or toxicity of many
medications, and some medications may increase blood alcohol levels.
IDENTIFYING AN EATING DISORDER:
1. Weight: 15 % below ideal body weight. Refusal to maintain a normal weight
or above normal weight for height and age. Not everyone who is of a low
weight is anorexic; it is important to recognize that it is the REFUSAL to
maintain a normal weight that is the key factor.
2. Intense fear of gaining weight or becoming fat, even if underweight.
This intense fear is powerful enough to cause individuals to diet to the
point of starvation. A person with anorexia is hungry but he or she is
afraid to eat because of the fear. Often specific foods are avoided
especially those that are high in fat and calories. Often individuals will
become vegetarians and want to eat healthily when indeed the issue is the
fear of gaining weight.
A person with anorexia constantly thinks about food--how many calories, how
many fat grams, how much exercise do you need to do if you eat a cookie,
etc. How many times do you check the scale. Your entire life can be centered
on this one issue, depriving you of enjoying friends, fun and family.
3. Body Image Problems
When a person with anorexia looks into a mirror he/she does not often see an
accurate reflection. A person with anorexia sees him/herself as fat, even if
he/she is dangerously thin. This is a very frightening experience and feels
very real- driving the person to diet.
Sometimes a person with anorexia can accept that he/she is very thin but
cannot accept how dangerous the situation really is. It is difficult for
him/her to understand that a very low weight and dangerous dieting habits
can actually be fatal. The death rate for anorexia is higher than for any
other psychiatric illness.
4. Ammenorrhea or Absence of Menstruation
Missing 3 periods is usually the criteria for this definition.
WHO IS AT RISK OF DEVELOPING AN EATING DISORDER:
Everyone! In every race, culture, age group, and sex there are people with
eating disorders. Yet, in this section ANAD identifies the groups who are
at a greater risk.
Females: Because of the increased number of media images portraying 'thin
and perfect' models, many girls struggle with body image issues that
potentially result in eating disorders.
Youth: Early adolescence to early adulthood with 11 and 17 identified as
times for increased vulnerability. Perhaps they represent time of change.
The 11 year old may be experiencing changes in her body hormonally as she
becomes ready to get her periods. Often there is increase in fat in 'all the
wrong places' creating anxiety. Perhaps it is even more difficult when the
school, in a well meaning attempt to have children be healthy, measure body
fat. Of course, there is always the issues of boys and what culture tells
about having an attractive body.
The onset of eating disorders can occur at any age, however and the age of
onset does appear to be getting younger.
Eating disorders can occur at any time and certainly reports of adult onset
and individuals at 70 years of age have been reported.
Minorities: Once considered an illness of affluent white females, the
picture has dramatically changed. In the US, eating disorders appear to be
as common among Hispanic as well as Caucasian women. Recent focus of African
American women indicates that it is more common than expected. Black women
are prone more to bulimia nervosa and abuse of laxatives. There appears to
be an overall increase in other countries.
Athletes: Women participating in certain sports such as gymnastics and
distance running are especially vulnerable. Men involved in wrestling are
often at risk as they attempt to make weight.
Genetics: Evidence is pointing to the fact that there is a strong genetic
component to the illness. There also seems to be some sort of relationship
between eating disorders and substance abuse, affective disorders
(depression and bipolar) and anxiety disorders.
EARTH DAY
“The need for increased public awareness on environmental issues is now more
important than ever” Kathleen Rogers, President of Earth Day Network,
states, “the American public has a vague notion of environmental issues,
because they have not been shown how much it affects them, how much our
atmosphere and oceans affect all of us.” As the petition states, “nearly 75
percent [of Americans] mistakenly believe that forests—rather than oceans—
are the major source of oxygen on the planet; and 40 percent are unaware of
the essential role oceans play in regulating climate and atmosphere.”
The first Earth Day was in 1970. It promotes environmental citizenship and
year round progressive action worldwide. Earth Day global network reaches
more than 12,000 organizations in 174 countries. Earth Day is celebrated by
more than half a billion people each year making it the largest secular
holiday in the world. April 22, 2006 marks the 36th anniversary of Earth Day.
WORLD HEALTH DAY
Assess Global Health and address the Millennium Development Goals ( "Make
Every Mother and Child Count.") The right to have accessible health care.
Preventing and treating diseases, addressing priority diseases (AIDS,
Pandemic Human Influenza.)
MARCH
American Red Cross Month
Chronic Fatigue Syndrome Month
National Nutrition Month
School Breakfast Week 3/6-3/10
Stop Smoking Day 3/31
BE SMART LIVE LONG FEEL GREAT
EXERCISE: Walk, jog or work-out
CUT FAT: Avoid fried foods, burgers and fatty meats. Eat low fat cheeses,
mayo, milk and butter.
REDUCE STRESS: Stress reducers: Meditate, yoga, humor, walk, bath,listen to
music. Do someting for yourself for 30 minutes.
PROTECT YOURSELF FROM POLLUTION: Avoid smoke filled areas. Exercise indoors
in air conditioning, avoid exercising in high traffic areas.
WEAR YOUR SEAT BELT: Buckel-up.
Keep A POSITIVE MENTAL OUTLOOK: Feel good about you!
National Nutrition Month® 2006
KEY MESSAGES:
A HEALTHY HEART
GOOD MEMORY FUNCTION
GOOD VISION HEALTH
STRONG BONES AND TEETH
LOWER RISK FACTORS FOR CANCER
The food and physical activity choices made today – and everyday –
affect your health and how you feel today and in the future. Eating right
and being physically active are keys to a healthy lifestyle.
Make smart choices from every food group. Give your body the
balanced nutrition it needs by eating a variety of nutrient-packed foods
every day. Just be sure to stay within your daily calorie needs.
Get the most nutrition out of your calories. Choose the most
nutritionally rich foods you can from each food group each day – those
packed with vitamins, minerals, fiber and other nutrients but lower in
calories.
Find your balance between food and physical activity. Regular
physical activity is important for your overall health and fitness, plus it
helps control body weight, promotes a feeling of well-being and reduces the
risk of chronic diseases.
Play it safe with foods. Prepare, handle and store food properly to
keep your family safe.
_GRAINS: Whole Grains, such as whole wheat pasta and bread, brown rice and
oats. These foods have nutrients, fiber which protect health and provide
eating satisfaction._
EAT at least 3 ounces of whole grains per day, 6 ounces of grains per day.
VEGTABLES and FRUITS: Eat at 5 servings of vegtables and fruits each day.
They provide fiber, minerals, and nutrients.
EAT at least 2.5 cups of veg. per day, 2 cups of fruits per day.
MILK: Low fat and fat free dairy products. Maintain 3 cups of skim milk or
yogurt per day. Calcium builds strong bones.
PROTEIN - MEAT and BEANS: fISH , LEGUMES, NUTS, white poultry, soy and
seeds. Protein rich foods excellent sources of iron, zinc, and B vitamins.
EAT 5.5 ounces of protein rich food per day.
THINK: THE COLORS OF HEALTH / BUILDING A HEALTHY LIFE
FOODS to Build the Immune System:
Berries, nuts beans, fish, green leafy vegtables and chickens strengthen
the immune system.
February
American Heart Month
National Girls and Women Sports Day 2/1
National Wear Red day 2/3
Have-A-Heart (Valentines Day) 2/14
National Women's Heart Health Day 2/17
National Eating Disorder week 2/27 - 3/5
February is National Heart Month
Heart Healthy Foods:
Beans, peas and barley
soybeans, soy based products(not soybean oil)
Fruits and vegtables
Salmon, tuna, sardines and mackerel
Red grapes and purple grape juice
Nuts, such as almonds, walnuts, pecans and hazelnuts
Geen or black tea
Onions, scallions, shallots, garlic and leeks
FLU
The Flu is an illness caused by a virus. Like a cold, it attacks the nose
throat and lungs.
DO NOT come to school with a temperature, if you feel nauseous or have
vomited.
FIGHT THE FLU
SUPERFOODS TO FIGHT THE FLU
1.) ORANGES
2.) Grape juice
3.) Yogurt
4.) Potatoes
5.) Whole Wheat Pasta
6.) Cashews
7.) Brussels Sprouts
8.) Pork
TO DO LIST
Wash hands frequently
Take your vitamins
Eat plenty of fruits and vegtables
Exercise
Increase fluids
Maintain 6-8 hours of sleep
Chicken soup
Eat a diet of berries, nuts, beans, fish, green leafy vegtables and chicken
to strengthen your immune system
PREVENT GERMS FROM BEING SPREAD
NOT TO DO LIST
DO NOT SHARE A WATER OR SODA BOTTLE, MAKE-UP,CELL PHONES AND INHALERS
DO NOT HAVE BODILY CONTACT OF THE HANDS WITH THE EYES, NOSE AND MOUTH
DO NOT FAIL TO MAINTAIN GOOD HYGIENE - HANDS MUST BE WASHED FREQUENTLY -
APPLY LOTION AS A PROTECTIVE BARRIER AFTER WASHING HANDS
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