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About Siletz news / (Siletz, OR) 199?-current | View Entire Issue (March 1, 1998)
Programs Page 4 Siletz News March is National Nutrition Month! CATHY RASM USSEN, RN Community Health Director Make Nutrition Come Alive - It’s All About You A healthy lifestyle is your key to looking good, feeling great, and being the best you can be at work and play. A healthful eating plan helps you get the most out of life. Consider these recommendations of the American Dietetic. Association to help you personalize your approach to good nutrition: Be Flexible • Remember that ALL foods fit into a healthful eating pian and one day, one food, or one day will not make or break your health or waistline. • Craving that cheeseburger for lunch? Balance out your meal with apiece of fruit instead of fries, or your day with a light dinner. • Can't abandon those candy bars? Instead of going for the king size, try buying a bag of bite size bars and put them in. the freezer. Often a small amount of a craved, food will satisfy just as well. Be Realistic • Lasting changes start with small steps. .Trying to overhaul eating habits overnight can lead to discouraging feelings of depriva tion despite our good intentions. • By all means, SNACK! Allowing yourself to get overly hungry increases the odds you'll crave something high in fat, and overeat it to boot. For the same reason, make a commitment to avoid skipping meals even when you'rebusy.. Be Sensible Moderation is the key - rather than banning certain foods, con trol portion size and stop eating when you are full.. Do avoid buying large quantities of snack foods you know are "problem foods" for you. Try buyinS a small bag of . chips instead of that 3-pound bag - or better yet, try pretzels. • When indulging in high fat Be Adventurous Variety is the spice of life. Try expanding your nutrition horizon by exploring new tastes. • Try diffèrent grains like bulgur, rice, and barley, or legumes like lentils. • Prepare a recipe that uses spices you've never cooked with before, like this one for your next family get-together: 1 White Bean Paté Back, to Sleep: Reduce the risk of Sudden Infant Death Syndrome (SIDS) Sudden Infant death Syndrome is the sudden, unexplained death of an infant under one year of age. SIDS, sometimes known as crib death, strikes nearly 5,000 babies in the United States every year. Doctors and nurses don't know what causes SIDS, but they have found some things to make your baby safer. Healthy babies should sleep on their back: One of the most important things you can do to reduce the risk of SIDS is to put your baby on his or her back to sleep. Do this when your baby is being put down for a nap or bed for the night. Most babies should sleep on their back. But a lew babies have health conditions that might require them to sleep» On their tummy. If your baby was bom with a birth defect, often spits up after eating, dr has a breathing problem, be sureto talk to a doctor or nurse about which position to use. Other things to do to reduce the risk of SID S: Bedding: Make sure that your baby sleeps on a firm mattress or other firm surface. Don't use fluffy blankets, don't let your baby sleep on a water bed, sheepskin, a pillow or other soft material. When your baby is very younig, don't place soft stuffed toys or pillows in the items like chips, try not to eat right out of the bag. It not only makes it hard to gauge how much you've eaten, it can also deceive the eyes info thinking of a one pound bag as a serving. crib with him or her. Some babies are • smothered with these soft materials? Temperature: Babies should be kept warm, but they should not be allowed to get too warm. Keep the temperature in your baby's room so that it feels comfortable to you. Smoke free: Create a smoke-free zone for your baby. No one should smoke around your baby. Babies and young children exposed to smoke have more colds and other disease, as well as an increased risk of SIDS. .Doctor or clinic visits: If your baby seems sick, call your doctor or,clinic right away. Make sure your baby receives- his or her shots on schedule. Prenatal care: Early arid regular pre natal care can also help reduce the risk of SIDS. The risk of SIDS is higher for babies who's mother smoked during pregnancy. For your baby's well-being, you should not use alcohol or drugs during pregnancy unless pre scribed by a doctor. Breastfeeding: If possible, you should consider breastfeeding your baby. Breast milk helps keep your baby healthy. U S Public Health Service, American Academy of Pediatrics, SID S. Alliance, and Association of SID S and Infant Mortality Programs 1 1 1/2 cup minced scallions 3 garlic cloves, minced 1 15-oz can white beans (navy) 2 tsp. prepared Dijon mustard 1 Tbsp. fresh lemon juice 1 tsp. olive oil 2 tsp. parsley 1 tsp. basil 1 tsp. thyme I 1 / 2 tsp . e a c h tarragon, dill & n u tm eg Salt 8r p epper t o ta s te 1 1 Combine all ingredients in a blender or food processor until smooth. Serve with crackers or pita bread. | I Makes 12 - 2 Tbsp. size servings. I I Per serving: 4 9 calories, 1 gram fat, 9 grams carbohydrate, 2 grams fiber, and 3 grams protein. 1 1 From Diabetic Meals in 3 0 Minutes or Less, bu Robun Webb, 1996. | 1 1 fe r n ,, Operation Clean Hands: Don’t get caught dirty-handed The quantity and the variety of germs that we carry on our hands is outstanding. ■ And, unfortunately, a few of these can. cause illnesses like diarrhea, colds, and other, more- serious, sometimes even life- threatening, diseases. When we forget to wash our hands or don't wash our hands correctly, we can spread these germs to other people. When should you wash your hands? Before you: prepare or eat food, treat a cut or wound, or tend to someone who is sick. Insert or remove contact lenses. After you go to the bathroom, handle un cooked foods (particularly raw meat poultry or fish), change a diaper, blow your nose, cough dr sneeze, play with or touch a pet, particularly? reptiles and exotic animals, handle garbage. How should you wash your hands? Use soap and warm running water, wash all surfaces thoroughly, including wrist, palms, back of hands, fingers and under the fingernails. Rub hands together for at least 10 to 15 seconds. When drying is possible, use a clean or disposable towel, and pat your skin rather than rubbing to avoid chapping and cracking. American Society for Microbiology, American Academy o f Family Physicians
