How Healthy is Your Breakfast Cereal?

An easy way to find the answer to that question is to ignore the advertising and the appealing messages on the front of the box and look at the nutrition label.

First, how much fiber is in a serving of that cereal? Never purchase a cereal with less than 3 grams of fiber per serving. Five or more grams of fiber is even better. Undigestible fiber helps regulate your blood sugar and your feelings of hunger. Dietary fiber is an important aid to preventing many diseases.

Second, check the calories per serving. Healthy types of breakfast cereals serve up less than 120 calories per serving. (While you are at it, look at the serving size. You may need a smaller bowl at breakfast to limit those calories!)

Finally, look at the added sugar. Your serving of cereal should have less than 13 grams of sugar. Don’t even think of sprinkling on more. In addition to weight gain and tooth decay, excess sugar in your diet increases your risk of heart disease and other health issues.

Things to Do - Healthinfo Island Exhibits and Displays for February 2021

Heart Healthy Month - Keep Your Heart Pink and Healthy!

February is Heart Health Month!

You can teleport to any of the eight displays and exhibits using the SLURLs in this notecard. Click on the poster with the same name as the title of the poster set, and you will get a notecard that contains all the text of the posters plus descriptions of the images.

If you click each poster, you will get a message with additional information and live links.

Central Pavilion of Healthinfo Island
http://maps.secondlife.com/secondlife/Healthinfo%20Island/128/126/24

Heart Health Awareness Month
http://maps.secondlife.com/secondlife/Healthinfo%20Island/196/156/23

Alcohol and Your Heart
http://maps.secondlife.com/secondlife/Healthinfo%20Island/187/181/24

Signs of Heart Disease That You May Not Recognize
http://maps.secondlife.com/secondlife/Healthinfo%20Island/172/154/22

Heart Healthy Diet
http://maps.secondlife.com/secondlife/Healthinfo%20Island/111/81/24

Surprising Heart Facts (a quiz!)
http://maps.secondlife.com/secondlife/Healthinfo%20Island/99/37/26

Things You Didn't Know About Cholesterol
http://maps.secondlife.com/secondlife/Healthinfo%20Island/51/27/28

How We Damage Our Hearts
http://maps.secondlife.com/secondlife/Healthinfo%20Island/25/24/30

Preventing Deep Vein Thrombosis (DVT)
http://maps.secondlife.com/secondlife/Healthinfo%20Island/21/62/32

Tips - Tricks to Cook Leaner

Sometimes a cheeseburger and fries is not good for you

Meats are one source of excess fat in our diets. Consider substituting lower fat ingredients, such as ground chicken (6 grams fat/4 ounce serving) or turkey for higher fat ground beef (11-17 gm fat/4 oz) in recipes from meatloaves to tacos. You might also see if your taste buds will accept turkey bacon (28 grams fat per 100 grams cooked) or lean prosciutto (5 gm fat/100 gm serving) instead of pork bacon (42 gm fat/100 gm cooked).

Full-fat dairy products are another source of dietary fats. If you typically use sour cream (48.2 gm fat/cup), try fat-free plain yogurt (0.4 gm fat/ cup) instead.

Cooking oils are another common source of fat in our foods. Did you know that you can substitute applesauce (.2 grams fat/ cup) for half of the butter (184 gm fat/ cup) or canola oil (218 gm fat/ cup) in recipes for quick breads and cakes?

These simple switches can aid your campaign against excess dietary cholesterol and other fats. To check out fat content of foods and ingredients, and even find out how much exercise you would need to do to burn off the calories, check out the CalorieKing website.

Things to Do - What can you do without a mask and still be safe?

 

How many ways can you think of to have fun without wearing a mask, but still being safe?

The University of Nebraska Medical Center has a list of 78. Try some out this weekend!

https://www.nebraskamed.com/COVID/78-things-you-can-do-without-a-mask-and-still-be-safe.

Safety Indoors This Winter

We’re indoors more in the winter, and that makes it easier for respiratory viruses to spread. The University of Minnesota has several suggestions of how to make winter at home safer this year by layering varied protective measures.

Of course, we should continue wearing face masks in public indoor areas such as stores. Social distancing is still a strong recommendation; the University recommends thinking of an appropriate separation as being in your own individual parking lot space.

Recommendations that may be new to you come with explanations. Since respiratory viruses are spread by aerosol transmission, you will want to limit conversations and being in the same space as another person to less than 15 minutes to avoid sharing each other’s breath. Even talking more quietly or not talking unless necessary can reduce transmission of respiratory viruses.

We can improve indoor ventilation by operating window air conditioners with an outdoor vent, or opening windows if the weather permits; or we can establish safer work zones using full-length plastic curtains and portable air purifiers.

Asking for support is a sign of strength, not weakness

Tree getting a helping hand

We all experience times of vulnerability in our lives. It is not a comfortable feeling. One fairly common way to deal with this discomfort it to attempt to ignore, deny or bury it. 

But a healthier way of approaching vulnerability is to ask for support. There may be a social stigma attached, as if needing support is a weakness, as if you should be able to deal with vulnerability on your own. But don’t let potential stigma stop you. Seeking support is a sign of strength, not weakness.

We know that “social isolation resulting from inadequate social support leads to loneliness, depression, and vulnerability, and subsequently to other adverse health problems,” as documented recently in multiple populations including aging Vietnamese and Italians with eating disorders. Research shows that social relationships have a moderating role and are a “potential influence on stress resilience, … vulnerability to infection and adverse health outcomes.”

When you offer support to someone who needs it, you end up feeling better yourself. Allow someone you trust to get that happy sensation by asking them to help and support you,

For the research behind the validity of vulnerability as a positive, please watch the TEDTalk by Brené Brown. Her research shows that those who embrace their vulnerability as a necessary part of their humanity, their connection to others, do so with courage, compassion, and authentic interpersonal connections. 

Tip - Fighting Weight Gain During This Pandemic

Even our utensils have gotten fat during the pandemic

Many people have noticed they have gained weight during the coronavirus pandemic and lockdowns, leading to the creation of the terms “Quarantine 15” and “COVID-19.” Doctors attribute this weight gain to stress-induced eating. People are more likely to eat high-calorie foods when they are stressed, even if they are not hungry. They also engage in other unhealthy habits such as avoiding exercise and sleeping less.

If you are one of the people who has added extra pounds in the past year, here are some ideas for getting back to your pre-COVID weight.

Since stress seems to be one of the main causative factors for this pandemic of weight gain, one way you can address the problem is to find appropriate ways to manage stress. Try the following:

• Be sure you can recognize the physical and emotional signs of stress in your body. These include muscle tension, irritability, and feelings of anxiety.
  
  
• Before you eat, check in with yourself. Are you feeling stressed and eating when you are not really hungry as a flawed coping strategy?
  
  
• If you want to eat, but aren’t really hungry, try distracting yourself. Call a friend for a chat. Watch a TV show (without snacking).
  
  
• Keep an eating and behavior habit diary. Look for patterns in your eating that may relate to stressful feelings instead of hunger.

You’ve probably seen the rest of these suggestions often enough. They apply in most situations and are just simple (but not necessarily easy) steps to general good health.

• Eat a healthy varied diet emphasizing vegetables, fruits and whole grains.
  
  
• Don’t skip meals to cut calories. Eat smaller amounts at each meal.
  
  
• If your comfort foods are junk foods, get rid of them and do not keep any in your home.
  
  
• Get regular exercise. Include the four types of exercise: endurance, strength, balance, and flexibility.
  
  
• Learn and use relaxation techniques such as deep breathing, stretching, yoga or meditation.
  
  
• Get adequate good-quality sleep.
  
  
• Learn to accept setbacks to the progress of your improvement plan. Get back on track as soon as possible.
  
  
• Let your family and friends know your weight loss goal. Ask them to encourage and support you.
  
  
• Seek professional advice and assistance if you are not able to lose weight on your own.

For more information on stress:

• Stress and your health: https://www.womenshealth.gov/mental-health/good-mental-health/stress-and-your-health.
  
  
• Stress relief is within reach: http://www.apa.org/helpcenter/stress-signs.aspx.
  
  
• Stress and eating behaviors: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4214609/.
  
  
• Stress exposure, food intake and emotional state: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4843770/.
  
  
• Stress as a common risk factor for obesity and addiction:  https://pubmed.ncbi.nlm.nih.gov/23541000.

Healthinfo Island Exhibits and Displays for January 2021

You can teleport to any of the eight displays and exhibits by left-clicking the links or the pictures.  If you don't already have a Second Life account, it's free and easy to join! Simply click here and follow the steps!

Central Pavilion of Healthinfo Island
http://maps.secondlife.com/secondlife/Healthinfo%20Island/128/126/24

Fiber and Your Microbiome
http://maps.secondlife.com/secondlife/Healthinfo%20Island/196/156/23

National Blood Donor Month
http://maps.secondlife.com/secondlife/Healthinfo%20Island/187/181/24

Wearing a Mask
http://maps.secondlife.com/secondlife/Healthinfo%20Island/172/154/22

Dry Skin - Causes and Cures
http://maps.secondlife.com/secondlife/Healthinfo%20Island/111/81/24

Thyroid Awareness Month
http://maps.secondlife.com/secondlife/Healthinfo%20Island/99/37/26

Annoyed by Hemorrhoids?
http://maps.secondlife.com/secondlife/Healthinfo%20Island/51/27/28

Coenzyme Q10
http://maps.secondlife.com/secondlife/Healthinfo%20Island/25/24/30

Grapefruit is Great!
http://maps.secondlife.com/secondlife/Healthinfo%20Island/21/62/32