Let s Go! 9 =the number of hours of sleep we should get daily. 5 = how many of servings of fruits and vegetables we should eat daily

"Hours of sleep each day" "Hour of "Servings of "Hours or less physical activity “Zero sugary fruits and beverages & of screen time" each day" veggie...
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"Hours of sleep each day"

"Hour of "Servings of "Hours or less physical activity “Zero sugary fruits and beverages & of screen time" each day" veggies daily" tobacco”

Let’s Go!

Sorting through nutrition and health advice can be confusing for nearly everyone, including children and their families! Partners, including physicians, dietitians, nurses and fitness experts, in the Safe & Healthy Children’s Coalition of Collier County are trying to simplify some sound recommendations that you can use in guiding your family and friends to a healthy lifestyle. The Coalition recommends “9-5-2-1-0, Let’s Go”. To learn what this means, see below:

9 =the number of hours of sleep we should get daily. 5 = how many of servings of fruits and vegetables

we should eat daily.

2 = limit “screen” time (television, internet, video

games) to 2 hours or less daily.

1 = get at least 1 hour of physical activity each day. 0 = eliminate sugary beverages (avoid soda, juice,

energy drinks, etc.) and tobacco.

During March, the “9-5-2-1-0 , Let’s Go” will be launched to educate the community about healthy choices. Each week, a different number will be highlighted as the Coalition reaches out to the community about this important public health message. We encourage you to spread the message to your family and friends to participate by tracking your progress online or even just making small changes throughout the month. Please use the following schedule to talk about the topics each week: March 1-7: Sleep

March 8-14: Fruits and Vegetables March 15-21: Screen Time March 22-28: Physical Activity March 29-April 4: Sugary Drinks and Tobacco Products

For individuals, families, classrooms or work place teams that might want to track their “9-5-2-1-0, Let’s Go” efforts, go to www.95210.org/Collier

March 1- March 7: Sleep

What Can Help You Lose Weight, Improve Your Memory, Mood & Immune System and Give You More Energy? Sleep!! It is recommended we sleep 7-9 hours per night to optimize our well-being. Believing sleep is simply a cozy, little luxury which comes at the end of a long day is a tremendous underestimate of the value of sleep. Getting adequate quality sleep can help protect our mental and physical health, quality of life and safety. When we sleep, our brains are forming new pathways to help us learn and remember information. Sleep helps maintain a healthy balance of the hormones that make us feel hungry (ghrelin) or full (leptin). Sleep also helps regulate insulin, the hormone that controls blood sugar. In addition, sleep boosts muscle mass and helps repair cells and tissues in the body while promoting the ability to fight infection. Especially important for children... 80 percent of bone growth ocuurs during sleep, so literally you grow taller when you sleep. It is a common myth we can learn to get by on little sleep without negative repercussions. Sleep deficiency is linked to: • Increased risk of injury. Sleep deprivation harms our ability to drive; the loss of just two hours of sleep can impair driving similar to a .05 blood alcohol level. The National Roads & Motorists Association estimates fatigue is involved in one in 6 fatal road accidents. The 1989 Exxon Valdez oil spill off of Alaska, the Challenger space shuttle disaster and the Chernobyl nuclear accident have all been attributed to human errors in which sleep deprivation played a role. • Decreased productivity at work and school. People who are sleep deprived take longer to finish tasks, have slower reaction time and make more mistakes. • Chronic health problems including: heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity and depression. Tips for getting adequate sleep: • Set a regular bedtime and stick to it. • Avoid: o caffeinated beverages in the afternoon and evening. o watching TV in bed and using computer prior to sleeping. Research indicates the blue light emitted from screens interfere with melatonin, a natural chemical in our body which helps us sleep. o heavy meals, alcohol and nicotine before bedtime. • Take a warm bath or shower before going to bed. • Practice relaxation techniques. • Exercise daily, but not too close to bedtime. • Keep your bedroom dark, quiet and cool. Put these tips to task and begin your 7-9 hours of sleep, today! To track your progress, go to www.95210.org/Collier "9", or the recommendation to sleep 7-9 hours each day, is part of the “9-5-2-1-0, Let’s Go” campaign recommended by physicians, dietitians, nurses, fitness experts and other healthcare practitioners in partnership with the Safe & Healthy Children's Coalition of Collier County. Each week, a different number will be highlighted as the Coalition reaches out to educate the community about this important public health message. For more information, go to www.95210.org/Collier

March 8- March 14: Fruits and Vegetables

Give Me 5! Next time you sit down for a meal, take a look at the composition of your plate. Did you know that 1/2 of your plate should be made-up of fruits and vegetables? This strategy can help you attain and maintain a healthy weight because fruits and vegetables are naturally low in calories and contain fiber which will help you feel full longer. In addition, eating at least 5 fruits and vegetables a day helps reduce risk of high blood pressure, stroke, heart disease, Type 2 diabetes and some cancers. If you’re not consuming this recommendation, you’re not alone! A study, by “Scientific American”, found just 11% of Americans consume 5 fruits and vegetables daily. Are you ready to take the challenge to give yourself 5 a day? Try incorporating the following tips:

• Add a serving of fruit or vegetables to every meal or snack. • Try a banana, berries or dried fruit on your cereal or yogurt. • Add spinach, tomatoes or cucumbers to your sandwich. • Order vegetable soup or eat baby carrots instead of chips with your sandwich. • Eat more salads rich with leafy greens and vegetables. • Add zucchini and peppers to your tomato sauce. • Mix broccoli or peas into your rice or pasta dishes. • For snacks, enjoy apples, pears, citrus or raw vegetables with low fat dip. • Make fruit and vegetables easy to access and convenient to grab. • Make it a personal or family goal to try a new vegetable or fruit every week.

Remember to fill half of your plate with fruits and vegetables and begin your “Give Me 5 Fruits & Vegetables” challenge today! To track your progress, go to www.95210.org/Collier “5”, or the recommendation to get 5 fruits and vegetables daily, is part of the “9-5-2-1-0, Let’s Go!” campaign recommended by physicians, dietitians, nurses, fitness experts and other healthcare practitioners in partnership with the Safe & Healthy Children’s Coalition of Collier County. Each week, a different number will be highlighted as the Coalition reaches out to educate the community about this important public health message. For more information, go to www.95210.org/Collier

March 15- March 21: Screen Time

No More Than 2! Screen time, whether the television, computer, smart phone or video games, is one of the largest contributors to childhood and adult obesity. Several studies have also linked excessive screen time to lower literacy rates in children of all ages and language delays among children less than 2 years of age. The first 2 years of life are considered a critical time for brain development. TV and other electronic media can interfere with time to explore, play and interact with others; activities which are vital to encourage learning, as well as healthy physical and social development. Research has identified children 8-18 years spend an average over 7 hours per day in front of a screen (outside of school work). Meanwhile, the American Academy of Pediatrics (AAP) recommends children under 2 years of age not watch any TV (or screen) and the rest of us should limit our screen time to less than 2 hours a day (outside of school and work). Scale back on screen time by practicing the following: • Keep TVs and computers out of bedrooms. • Make it rule that electronic devices will be charged in a central location at nighttime (ie. the kitchen, NOT the bedroom) • Turn TVs off and ban smart phone usage during mealtime. • Don’t allow children to watch TV while doing homework. • Allow screen time (no more than a total of 2 hours/day) AFTER home work and chores are completed. • Substitute with playing outside, a trip to the beach, card or board games and reading books. • Lead children/ grandchildren by example; limit your own screen time.



Before you know it, you will be spending less time in front of a screen and you will be surprised with the extra time you have to enjoy other aspects of your life! Begin your “No More Than 2” challenge today! To track your progress, go to www.95210.org/Collier “2”, or the recommendation to limit to no more than 2 hours of screen time daily, is part of the “9-5-2-1-0, Let’s Go!” campaign recommended by physicians, dietitians, nurses, fitness experts and other healthcare practitioners in partnership with the Safe & Healthy Children’s Coalition of Collier County. Each week, a different number will be highlighted as the Coalition reaches out to educate the community about this important public health message. For more information, go to www.95210.org/Collier

March 22- March 28: Physical Activity

Make an Impact with One Hour a Day!

If we could find something that would make us feel good, give us more energy, fight disease and help us sleep would we take it?! Most of us would be scrambling to be first in line! The great news, however is we all have the magic at our finger tips... Exercise!! Physical activity is essential for mental and physical well-being. Exercise mobilizes blood sugar and fats to be used as energy which helps us lose and maintain a healthy weight. Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity, according to researchers at the Cooper Aerobics Center in Dallas. Ninety percent of calories are burned in muscle hence, anytime we can build and maintain muscle, we increase our metabolism. To help build muscle mass, weight train or do resistance exercises. If we are not a regular exerciser, by the time we are 65, we may experience as much as an 80% decrease in muscle strength. It is recommended we try to exercise for one hour daily. For many, this may seem overwhelming, but by using some creativity, we can get the most out of our time: • If you don’t have time for a full workout, try to squeeze shorter spurts of exercise in throughout the day (i.e. jump rope, shadow box, dance, sit-ups, hula-hoop, etc.). • Take the stairs instead of elevators and escalators. • Find a buddy and/ or exercise as a family. • Revamp your rituals. Your weekly matinee with the kids or a friend, can be reborn as your weekly walk, bike ride or swim. • Drive less; walk and bike more! When you do drive, park in the far row in the parking lot or even a few blocks away and walk. Start your “Make an Impact with One Hour a Day” challenge today! To track your progress, go to www.95210.org/Collier “1” , or the recommendation to get an hour of exercise daily, is part of the “9-5-2-1-0, Let’s Go” campaign recommended by physicians, dietitians, nurses, fitness experts and other healthcare practitioners in partnership with the Safe & Healthy Children’s Coalition of Collier County. Each week, a different number will be highlighted as the Coalition reaches out to educate the community about this important public health message. For more information, go to www.95210.org/Collier

March 29- April 4: Sugary Drinks and Tobacco Products

ZERO Out Sugary Beverages & Tobacco! year,

No other animal drinks sugary beverages so why should we? The average American consumes 22 teaspoons of added sugar a day, vs. the recommended 5-9 teaspoons. This is 200-400% more than recommended! Sugary beverages are a leading contributor to this excess. The average person consumes almost 100 pounds of sugar a with the single biggest source being sodas. Unlike just 2-3 decades ago, teens today consume twice as much soda as they do milk. During that same time frame, childhood obesity has skyrocketed. In addition to risk of obesity, consuming large amounts of added sugar contributes to increased blood sugar levels, which can ultimately increase the risk of developing diabetes.

Many parents believe full-sugar soda is not a healthy option for their children, but they are under the impression that children’s fruit drinks are healthier. However, ounce per ounce, fruit drinks and energy drinks generally contain as much sugar as soda. Sugar sweetened iced teas, sports drinks and flavored waters typically contain 3-5 teaspoons of sugar per 8 ounce serving. Even 100% fruit juices, pack a lot of calories, prompting many physicians and healthcare practitioners to encourage opting for whole fruit over juices. Fruit juices can also contribute to early dental caries, especially when used in baby bottles and sippy cups. The sugar in the fruit juice bathes the teeth in an environment conducive for tooth decay. Slash out sugary beverages by replacing them with more water and nonfat milk. Add a squeeze of lime or lemon to water to enhance the flavor and add some vitamin C. In the 95210- Let’s Go! campaign, health experts also recommend ZERO tobacco. Despite the fact that we have known the dangers of tobacco use for many decades, the intense marketing by tobacco companies continues to lure replacement tobacco users for the 1200 people who die daily in the United States, alone, due to tobacco use. Worldwide, tobacco use kills 5.4 million people a year -- an average of one person every six seconds and accounts for one in 10 adults deaths. Tobacco kills up to half of all users! Cigarettes contain arsenic, formaldehyde, lead, hydrogen cyanide, nitrogen oxide, carbon monoxide, ammonia and 43 known carcinogens. Urea, a chemical compound that is a major component in urine, is used to add “flavor” to cigarettes. Tobacco use is the single-most preventable cause of death in the United States. Even non-smokers are at risk. Annually, in the United States over 3,000 deaths from lung cancer are caused by exposure to second-hand smoke. Ideally, no one would ever start using tobacco as it is highly addictive and a difficult habit to break. However, for those who are interested in quitting, Tobacco Free Florida offers three free options: • CALL: Call the Florida Quitline at 1-877-U-CAN-NOW to speak with a Quit Coach who will help you assess your addiction and help you create a personalized quit plan. • CLICK: Enroll in the Web Coach®, which will help you create your own web-based quit plan that’s right for you, visit https://www.quitnow.net/florida. • COME IN: Sign up for Quit Smoking Now group classes at your local Area Health Education Center (AHEC) by calling (877) 688-9591. “0”, or the recommendation to consume zero sugary beverages and tobacco, is part of the “9-5-2-1-0, Let’s Go!” campaign recommended by physicians, dietitians, nurses, fitness experts and other healthcare practitioners in partnership with the Safe & Healthy Children’s Coalition of Collier County. Each week, a different number will be highlighted as the Coalition reaches out to educate the community about this important public health message. For more information, go to www.95210.org/Collier

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