Thursday, April 12, 2018

100 Benefits of Walking

The Walk With A Doc Newsletter shared these
100 Benefits of Walking
1. Reduces blood pressure
2. Lowers cholesterol
3. Increase high-density lipoprotein (HDL or "good" cholesterol)
4. Reduces heart attacks (by 86% combined with other factors)
5. Increases efficiency of heart 
6. Makes our heart muscle stronger
7. Lowers heart rate
8. Strengthens lungs
9. Improves respiratory function
10. Improves cardiovascular endurance and performance
11. Provides more oxygen to body, including organs and muscles
12. Provides more nutrient supply to the body
13. Reduces strokes 
14. Helps to alleviate varicose veins and varicose vein pain
15. Increases your metabolism
16. Prevents blood clots
17. Makes digestion more efficient
18. Treats Fibromyalgia
19. Reduces chances for colon cancer
20. Strengthens and develops muscles
21. Increases efficiency of muscles
22. Benefits joints due to stronger muscles
23. Helps maintain cartilage health in the joints
24. Eases muscular tension 
25. Alleviates back problems
26. Increases muscle flexibility and agility
27. Improves speed of muscle contraction and reaction time
28. Treats acne
29. Burns up and removes toxins from body
30. Increases blood flow to the brain
31. Improves memory
32. Improves cognitive functioning
33. Enhances brain functioning by increasing the amount of oxygen available to it
34. Increases sense of well being
35. Increases resistance to pain because endorphin levels are elevated 
36. Increases sense of excitement because hormone epinephrine is elevated
37. Helps fend off colds 
38. Lessens worry and tension
39. Reduces stress by removing lactic acid from blood
40. Alleviates anxiety and/or pain because tranquilizing effect of exercise lasts for several hours 
41. Enhances mood 
42. Excellent opportunity to enhance social network
43. Boosts energy
44. Improves self-esteem and self-confidence since body and mind are improved and strengthened
45. Increases sense of self control
46. Provides source of pleasure and fun
47. Releases anger and negative emotions
48. Reduces depression more effectively than short or long-term psychotherapy
49. Enhances coordination, power, timing and balance
50. Boosts immune system functioning
51. Reduces severity of asthma
52. Exercise can even help prevent cataracts
53. Can relieve headaches
54. Helps you quit smoking
55. Burns calories
56. Causes body to use calories more efficiently
57. Causes weight loss 
58. Allows one to keep lost weight from returning
59. Can act as an appetite suppressant
60. Decreases fat tissue
61. Improves physical appearance
62. Enhances one's image and opinion of the body
63. Improves bone density and prevents osteoporosis
64. Reduces joint discomfort
65. Help manage arthritis
66. Allows one to feel better about their bodies and enjoy sex more as a result
67. Provides enhanced ability to achieve orgasm
68. Allows for greater sexual satisfaction
69. Can reduce or eliminate impotence due to increased blood flow
70. Prevents or manages type 2 diabetes
71. Helps insulin work better, lowering blood sugar
72. Has a significant effect on fibrinogen levels
73. Alleviates menstrual cramps
74. Improves athletic performance
75. Can add years to one's life
76. Enhances quality of life
77. Reduces pain and disability
78. Improves glycogen storage
79. Reduces risk of developing 13 different types of cancer
80. Regulates hormones
81. Treats Chronic Fatigue Syndrome
82. Can lessen medical bills
83. Reduces anxiety by causing fewer worries about health
84. Creates better performance at work
85. Allows one to stay independent as they get older
86. Keeps health care insurance premiums lower 
87. Makes one more attractive to potential mates
88. Allows for healthy pregnancy
89. Increases energy
90. Allows you to be more productive and less stymied by stress and depression
91. Can increase income due to increased energy
92. Allows one to become more familiar with their body and its functioning
93. Can stimulate you mentally
94. Lets one eat more without gaining weight
95. Increases productivity at work
96. Adds variety and spice to life
97. Gives one increased ability to defend oneself and loved ones if needed
98. Provides a natural high afterwards, such as runners' high
99. Provides heightened alertness 
100. Reduces inflammation 

Monday, April 9, 2018

Still Time To Sign Up for Our Step Into Spring Challenge

Our Spring walking challenge started yesterday, but it is not too late to sign up.  We already have 17 teams signed up and 80 people.  But we expect more to join this week.  I have compiled some information including a conversion chart for when you do other exercises on this webpage  Quay County On The Move. 

If you already track your steps you can manually enter the ones from yesterday and today.  There is also a text option.  After you sign up, you can click on the text my steps button on your profile line and you will get a number to text to.  This is an easy way if you use a cell phone app that is not linked to the challenge program.

Happy Walking!

Sunday, April 1, 2018

Storing Water for an Emergency

Spring has sprung and it is the time for crazy weather in Eastern New Mexico.  We need to be prepared for many disasters from fires to severe snow storms.  Spring snow is very wet and often causes power outages.  Do you have your emergency supplies ready?

We can not live very long without water, so be sure to store some.  A three-day supply for one person is 3 gallons of water – one gallon per person per day. Also include an extra one gallon for a medium size pet. That one gallon should last three days, but plan for more or less if your pet is very large or very small.

During an emergency, you should drink at least two quarts (one half gallon/two liters) of water a day. Drink 3-4 quarts (3-4 liters) a day if you are in a hot climate, pregnant, sick, or a child. Some of the water in your emergency water supply will be used for cooking or washing.

If you buy commercially bottled water, it should be replaced once a year. Store your water in a cool, dark place to keep it tasting fresher longer.

If you are going to bottle your own water make sure your containers are clean ans sterile.  If you get your water from a private well, disinfect your tap water before bottling. Place six drops of bleach for each gallon of water, shake well, then let sit for 30 minutes. If you get your water from a municipal water system, there is no need to disinfect tap water before bottling.  Replace your water supply every six months if you bottle your own water.

To sanitize bottles before filling:
(1) Wash containers with dishwashing soap and rinse with water
(2) Sanitize by washing a solution of 1 teaspoon of liquid household chlorine bleach to a quart of water on all interior surfaces of the container.
(3) Let air dry for at least one minute

Use clear plastic bottles with tight sealing caps. Milk jugs don’t make good water storage containers, they don’t seal well, and water stored in them can sometimes develop a plastic taste. Only use bottles that originally had beverages in them (large plastic soft drink bottles work well).

If you have freezer space, consider freezing part of your water supply. This has the added advantage of keeping food in the freezer cold longer during a power outage.

Wellness Fair 2018

Saturday, March 31, 2018

Wash Hands When Handling Those Easter Chicks

In 2017, live poultry was responsible for 10 Salmonella outbreaks in the United States, sickening more than 1,100 people across 48 states and killing one. The U.S. Centers for Disease Control and Prevention (CDC) warns individuals that contact with live poultry or their environment can make people sick with Salmonella infections. Live poultry can carry Salmonella bacteria while still appearing health and clean. Contact with live poultry can be a source of human Salmonella infections, resulting in the illness know as salmonellosis.

What is salmonellosis? Salmonellosis is an infection with the bacteria Salmonella. Most persons infected with Salmonella develop diarrhea, fever, and abdominal cramps – an average of 12 to 72 hours after infection. The illness usually lasts 4 to 7 days, and most persons recover without treatment. However, in some persons, the diarrhea may be so severe that the patient needs to be hospitalized. In these patients, the salmonella infection may spread from the intestines to the blood stream, and then to other body sites and can cause death unless the person is treated promptly with antibiotics. The elderly, infants, and those with impaired immune systems are more likely to have a severe illness.

How do people catch Salmonella? Salmonella can live in the intestinal tracts of humans and other animals, including birds.  Live poultry might have Salmonella germs in their droppings and on their bodies (feathers, feet, and beaks), even when they appear healthy and clean. The germs can get on cages, coops, feed and water dishes, hay, plants, and soil in the area where the birds live and roam. Germs also can get on the hands, shoes, and clothes of people who handle or care for the birds. In addition to chicks and young birds, reptiles such as turtles, lizards, and snakes can also carry Salmonella.

People should always wash their hands immediately after handling a bird or reptile, even if the animal is healthy, and individuals should avoid placing these pets on or near food-contact surfaces such as tables or counters. Avoid kissing birds and reptiles!

Friday, March 30, 2018

Quick Meals Tip - Make A Panini

In a hurry for a tasty meal?  Try a grilled sandwich or a quesadilla.  Paninis are fancy grilled sandwiches made in a press that puts grill marks on the sandwiches.  You can make something similar by slowing toasting a buttered sandwich in a pan until the ingredients inside are hot.  A variety of meats, cheeses, and sauteed vegetables can be added to make a tasty grilled sandwich.

In our part of the world, tortillas are staples and often used instead of bread.  Quesadillas are grilled tortilla sandwiches.   These can be healthy too by adding low-fat meats and vegetables.  At the Extension Office we make them often with our 4-Hers by spreading the tortillas with cream cheese and then adding a variety of vegetables topped with some cheddar cheese.  The cream cheese helps hold the vegetables in as the quesadilla is flips to toast both sides.

This is also an excellent way to use up leftover Easter ham and vegetables.

Thursday, March 29, 2018

Easter Eggs: What You Need To Know

Eggs are a fun and traditional Easter staple. Did you know that at one time they were banned during Lent and became a treat to eat on Easter? Eggs also symbolize fertility and renewal. They are associated with the end of winter and the coming of spring.  Here’s another bit of egg trivia: the average person consumes one-and-a-half dozen eggs at Easter, and the average family eats about four dozen eggs during the holiday.

It’s always fun to color Easter eggs, but remember that these eggs should not be left at room temperature for longer than two hours. If you’re thinking of having an egg hunt, it would be safer to use plastic eggs instead of real eggs. Why? Well, if the shells are cracked, then they can easily be contaminated by dirt and moisture from your yard. Plus, there’s always the concern that the hunt will take longer than two hours.

And speaking of food safety, if you are putting colored eggs into a braided bread or Easter pastry, remember to eat or refrigerate the pastry within 2 hours of pulling the pastry out of the oven. If you plan to store it for longer, then you can keep the pastry in the refrigerator for three to four days.
The food safety fun doesn’t end there!

For some families, pickled eggs are an Easter tradition. This usually involves placing hard-cooked eggs into a vinegar or pickled beet solution. Despite the pickling, these eggs should still be refrigerated. Use pickled eggs within seven days of preparing them.

And finally, the week after Easter is often considered “egg salad week” because one the most popular ways to use up all those hard-cooked eggs is by making egg salad. Remember, hard-cooked eggs should be kept refrigerated and eaten within seven days of cooking.

Now let’s talk about preparing the tastiest and prettiest Easter eggs.
The green ring that sometimes appears around the yolk of a hard-cooked egg is usually caused by hard boiling and over cooking. This is the result of a reaction between the sulfur in the white and iron in the yolk, which interact when combined with high heat. This green part is safe to eat — it’s just a little unappetizing. For best results, try this method instead:

Recipe: Hard-Cooked Eggs
For a kinder and gentler way to cook eggs, place them a pan and fill it with cold water until you have about  1” covering the tops of the eggs.  Bring everything to a full boil, put a lid on the pan, and then take it off the heat. Set a timer and let the pan stand for 12 minutes (for large eggs) to 15 minutes (for extra-large eggs).  At high altitudes let sit for 20 minutes.  When the time is up, drain the pan and cool the eggs under cold running water or in an ice bath. Refrigerate when cool.  Not only does this method eliminate the green ring, the whites will be less rubbery! Plus, this approach helps prevent the shells from cracking. Remember, eggs are easiest to peel right after cooling.

And speaking of peeling, did you know that the fresher your eggs are, the harder they’re going to be to peel when cooked?  This is because the airy space between the shell and the egg itself increases as an egg ages. The shell becomes easier to peel as this air space increases. If you want eggs that will peel more easily, buy them a couple weeks before Easter and keep them in the fridge.

Shopping Tip: Eggs are usually on sale close to Easter. This may be a good time to buy a couple extra dozen. The “use by” dates on the egg cartons indicate the date before which the eggs should be eaten for best quality, not food safety. Usually eggs can be safely eaten for 2-3 weeks beyond the sell-by date. That said, eggs should be refrigerated at the store, so avoid displays of eggs that are not kept cold.

I hope these tips and tricks come in handy as you prepare your spring celebrations!

By Cheryle Jones Syracuse, MS, Professor Emeritus at The Ohio State