Steps to a healthier you

July 2016 Steps to a healthier you... choose low-sodium foods he t to enter t u o b a e r a You zone Prevention Programs Chronic Disease, Nutrition...
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July 2016

Steps to a healthier you... choose low-sodium foods he t to enter t u o b a e r a You zone

Prevention Programs

Chronic Disease, Nutrition & Obesity

Healthy Communities- Health Educaon

Contents Health Note............1-2

Pasos para una mejor salud... Elija alimentos bajos en sodio

Health Screens....... 3 ‘Get Fit’ .................. 5 Nutrition Education 6-8 Garden & Food ...... 10 Partnership for a Healthy VC............ 11 Partner & Community Resources ............. 12 Directory................. 13

2220 E. Gonzales Road Oxnard, CA 93030 Tel. (805) 981-6657 For more information visit us on line: http://www.vchca.org/ph

Health Note

July 2016

Most people eat much more sodium (salt) than they need. This can lead to health problems like high blood pressure. In the month of July as your summer celebrations begin, The Centers for Disease Control reminds us to eat low-sodium foods, especially if you have diabetes or high blood pressure. To lower the amount of sodium in your diet, follow these shopping tips: •

Choose fresh instead of processed foods when you can



Use the Nutrition Facts label to check the sodium content



Look for foods with 5% Daily Value (DV) or less - sodium content of 20% DV or more is high



Look for foods labeled “low sodium,” “reduced sodium,” or “no salt added”

Take the list below with you the next time you go food shopping. Vegetables and Fruits

Dairy Products

Get plenty of vegetables and fruits.

Choose fat free or low-fat milk and yogurt. Be sure to check the label on cheese, which can be high in sodium. Milk and yogurt are also good sources of potassium, which can help lower blood pressure.

• • • • • • •

Any fresh fruits, like apples, oranges, or bananas Any fresh vegetables, like spinach, carrots, or broccoli Frozen vegetables without added sauce Canned vegetables that are low in sodium or have no salt added Low sodium vegetable juice Frozen or dried fruit (unsweetened) Canned fruit (packed in water or 100% juice, not syrup)

Breads, Cereals, and Grains When you cook rice or pasta, don’t add salt. • • •

Rice or pasta Unsweetened oatmeal Unsalted popcorn

Tip: If your food comes with a seasoning packet, use only part of the packet. This will lower the amount of sodium in the food.

• • • •

Fat free or low-fat (1%) milk Fat free or low-fat yogurt Low or reduced sodium cheese (like natural Swiss cheese) Soymilk with added calcium

Dressings, Oils, and Condiments When you cook, use ingredients that are low in sodium or have no sodium at all. Unsalted margarine and spreads (soft, tub, or liquid) with no trans fats • • • •

Vegetable oils (canola, olive, peanut, or sesame) Sodium free, light mayonnaise and salad dressing Low sodium or “no salt added” ketchup Vinegar

Seasonings

Meats, Nuts, and Beans

Try these seasonings instead of salt to flavor your food.

Choose fresh meats when possible. Some fresh meat has added sodium, so always check the label.

• •

• • • • • •

• •



Fish or shellfish Chicken or turkey breast without skin Lean cuts of beef or pork Unsalted nuts and seeds Dried peas and beans Canned beans labeled “no salt added” or “low sodium” Eggs

Herbs, spices, or salt free seasoning blends Chopped vegetables, like garlic, onions, and peppers Lemons and limes Ginger

We hope you fill your shopping cart with wholesome low-sodium food to stay healthy and energized all summer long. (http://healthfinder.gov)

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Nota para Su Salud

julio 2016

La mayoría de las personas consumen mucho más sodio (sal) del que necesitan. Esto puede llevar a problemas de salud, como la presión arterial alta. En el mes de julio, cuando las celebraciones del verano comienzan, Los Centros de Control de Enfermedades, nos recuerda elegir comidas bajas en sodio, especialmente si usted tiene diabetes o la presión arterial alta. Si quiere reducir la cantidad de sodio en su alimentación, sigua estos consejos cuando vaya al mercado: Cuando pueda, elija alimentos frescos en lugar de procesados Use la etiqueta de información nutricional para ver la cantidad de sodio que contiene cada alimento • Busque alimentos con el 5% o menos del valor diario recomendado de sodio (DV, por sus siglas en inglés) - alimentos con 20% de sodio o más contiene mucho sodio. • Busque alimentos cuya etiqueta indique que contienen poco sodio (low sodium) o menos sodio (reduced sodium), o que no tienen sal adicional (no salt added). • •

Lleve la siguiente lista a mano la próxima vez que vaya al mercado. Verduras y frutas

Leche y productos lácteos

Compre abundantes frutas y verduras.

Opte por leche y yogur descremados o semidescremados. Lea la etiqueta del queso, ya que este puede contener mucho sodio. La leche y el yogur también son buenas fuentes de potasio, que puede reducir la presión arterial.

• • • • • • •

Cualquier fruta fresca, como manzanas, naranjas o plátanos Cualquier verdura fresca, como espinaca, zanahorias o brócoli Verduras congeladas sin salsas adicionales Verduras enlatadas que contengan poco sodio o no tengan sal adicional Jugo de verduras con poco sodio Frutas congeladas o secas (sin endulzar) Frutas enlatadas (en agua o en jugo al 100% en vez de almíbar)

Panes, cereales y granos

• • • •

Aderezos, aceites y condimentos Cuando prepare los alimentos, use ingredientes que contengan poco o nada de sodio. •

Compare las etiquetas para encontrar productos que tengan menos sodio. • • • • •

Cuando cocine arroz o pastas, no le agregue sal. Pasta o arroz Avena sin dulce Palomitas de maíz sin sal Consejo: Si el alimento trae un paquete de especias, use solo una parte del paquete para reducir la cantidad de sodio.

Carnes, nueces y frijoles Elija carnes frescas cada vez que pueda. Algunas carnes frescas tienen sodio adicional; por eso siempre debe leer la etiqueta. • • • • • • •

Pescados o mariscos Pechuga de pollo o de pavo sin pellejo Cortes magros de carne de res o de cerdo Nueces y semillas sin sal Chícharos (alverjas) y frijoles secos Frijoles enlatados sin sal adicional o con poco sodio Huevos

Leche descremada o semidescremada (al 1%) Yogur descremado o semidescremado Queso con poco sodio o con menos sodio (como el queso suizo natural) Leche de soya enriquecida con calcio

• • • •

Margarina, aceites semisólidos (en barra o en crema) o aceites líquidos que no contengan sal ni grasas trans Aceites vegetales (colza [canola], oliva, ajonjolí, cacahuate [maní]) Aderezos para ensaladas y mayonesa con bajo contenido de grasa, sin sodio Salsa de tomate (kétchup) con poco sodio o sin sal adicional Vinagre

Sazonadores Para darle sabor a la comida, cocine con estos sazones en lugar de la sal. • • • •

Hierbas, especias o sazones sin sal Verduras picadas (ajos, cebolla y pimiento) Limas y limones Jengibre

Esperamos llene su carrito de alimentos que le ayuden a mantenerse saludable y con energía todos los días del verano. (http://healthfinder.gov)

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Early Detecon - Free Health Screens

July 2016

blood glucose, blood pressure and body fat

The Chronic Disease Prevenon Program

Promoción de Detección Temprana exámenes de salud gratuitos

Date

City

Locaon

Tue 5 July

Santa Paula

Valley Community Church 611 E Main St

8:00-10:30 A.M.

Tue 12 July

Santa Paula

Our Lady of Guadalupe Church 427 N Oak Street

10:00-2:00 P.M.

Wed 13 July

West Ventura

4-Way Market 724 N Ventura Ave

10:00-12:00 P.M.

Thu 14 July

Santa Paula

Wed 20 July

West Ventura

Thu 21 July

Oxnard

Sat 23 July

South Oxnard

Mon 25 July

West Ventura

Tue 26 July

Santa Paula

Thu 28 July

Moorpark

Thu 28 July

Simi Valley

Dollar Tree Store 588 W Main St Westpark Community Center 450 W Harrison Ave Mexican Consulate 3151 W 5th St Fruit and Veggie Fest Las Playas Market-541 W Hueneme St Sam’s Central Market 505 N Ventura Ave Our Lady of Guadalupe Church 427 N Oak Street First 5 NfL - Moorpark 612 Spring St First 5 NfL- Simi Valley 2300 Heywood St

Hours

1:30-3:30 P.M. 3:00-5:00 P.M. 9:00-12:00 P.M. 10:00-1:00 P.M. 10:00-12:00 P.M. 10:00-2:00 P.M. 8:00-11:00 A.M. 1:00-3:00 P.M.

Para darle sabor a la comida, cocine con estos sazones en lugar de la sal. • • • •

Hierbas, especias o sazones sin sal Verduras picadas (ajos, cebolla y pimiento) Limas y limones Jengibre 3

July 2016

Diabetes Self-Management & Healthy Living Classes asesoría y manejo personal para personas con diabetes y promoción de clases para vivir mejor

The Chronic Disease Preven!on Program Si quiere reducir la cantidad de sodio en su alimentación, elija alimentos frescos en lugar de procesados.

Diabetes Self-Management asesoría y manejo personal para personas con diabetes Tipo 2 Date City Loca!on Hours Mon 11 July

Santa Paula

Mon 18 July

Oxnard

Contact Informa!on

Santa Paula Public Health 9:00-4:30 P.M. Deanne Morales (805) 981-6634 620 W Harvard Blvd South Oxnard Public Health 9:00-4:30 P.M. Deanne Morales (805) 981-6634 2500 “C” St Ste B-1 *By appointment only, please call (805) 981-6634.

To lower the amount of sodium in your diet, choose fresh instead of processed foods when you can.

Healthy Living Classes 6 week series - English Date Fri 15 July - Fri 19 Aug

City Santa Paula

Loca!on

Hours

Contact Informa!on

Santa Paulan Apartments 9:00-11:00 A.M. Sara Rivera (805) 981-6657 115 N 4th St *By appointment only, please call (805) 981-6634.

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Get Fit! and walking clubs

July 2016

promoción de actividad física y clubs de caminata

The Chronic Disease Preven!on Program

GET FIT! Classes clases de ejercicio para ponerse en forma Date Class Type City Mon & Wed Starts July 5

Zumba®

Instructor: Maria Laura Zumba® Kids Tue & Thu Ages 7-11 yrs Instructor: Maria Laura Tue & Thu

Zumba®

Loca!on

Hours

Contact Informa!on

West Ventura

Westpark Community Center 450 W Harrison

9:00-10:00 A.M.

Sara Rivera (805) 981-6657

West Ventura

Westpark Community Center 450 W Harrison

9:00-10:00 A.M.

Sara Rivera (805) 981-6657

Oxnard

Bard Mul!purpose Room 200 E Bard Rd

6:00-6:45 P.M.

Sara Rivera (805) 981-6657

Instructor: Esther Cárcamo To learn more about how to par!cipate or host an ac!vity for your community, please call (805) 981-6657.

Walking Clubs clubs de caminata Date City Fridays

Oxnard

Loca!on Del Sol Park 1600 Camino del Sol Park

Hours 8:00-9:00 A.M.

Contact Informa!on Deanne Morales (805) 981-6634

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Healthy Recipe

July 2016

This vegetable side dish tastes lively and is fast to fix.

Makes 5 servings. 1 cup per serving Prep time: 10 minutes Cook time: 5 minutes

Nutrition information per serving: Calories 32, Carbohydrate 5 g, Dietary Fiber 2 g, Protein 2 g, Total Fat 1 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 1 mg, Sodium 31 mg

Ingredients •

1 1/4 pounds zucchini (about 3 medium zucchini)

Preparation



1/2 teaspoon of olive oil



1 tablespoon dried oregano



2 cloves garlic, finely chopped

1. Cut zucchini in half crosswise, crosswise then cut each half into 4 lengthwise sticks.



teaspoon grated lemon peel



1 tablespoon grated Parmesan



1/4 teaspoon ground black pepper

2. Heat oil in a heavy nonstick skillet over medium-high heat. 3. Add oregano and garlic, and sauté for about 2 minutes. 4. Add zucchini and lemon peel, and sauté for about 3 minutes until zucchini is lightly browned. 5. Mix in Parmesan cheese and pepper. Serve warm. 6

Healthy Recipe

julio 2016

Este plato de vegetales es delicioso y muy rápido de preparar.

Rinde 5 porciones. 1 taza por porción. Tiempo de preparación: 10 minutes Tiempo empo em po d de e co cocimiento: coci cimi mien ento to:: 5 mi minu nute tess

Información nutricional por porción: Calorías 32, Carbohidratos 5 g, Fibra Dietética 2 g, Proteínas 2 g, Grasa Total 1 g, Grasa Saturada Fat 0 g, Trans Fat 0 g, Colesterol 1 mg, Sodio 31 mg

Ingredients •

1 1/4 libras de calabacitas (como 3 calabacitas medianas)



1/2 cucharadita de aceite de oliva



1 cucharada de orégano seco



2 dientes de ajo, finamente picados



1 cucharadita de ralladura de cáscara de limón



1 cucharadita de de queso parmesano rallado



1/4 cucharadita de pimienta negra molida

Preparación 1. Corte las calabacitas bacitas por la mitad a lo ancho, y luego corte cada mitad en 4 secciones a lo largo. 2. Caliente el aceite en un sartéen de teflón de base gruesa a fuego medioalto. 3. Agregue orégano y ajo, y sofria por 2 minutos. 4. Agregue las calabacitas y la ralladura de limón, y sofria por 3 minutos hasta que las calabacitas estén ligeramente doradas. 5. Incorpore el queso parmesado y la pimienta. Sírvalo caliente. 7

Rethink Your Drink Infused Water Recipe

Agua de Sandía y Albahaca

Watermelon Basil Infused Water

Piense en lo que toma - receta de agua sabor a frutas y verduras

Makes 6 servings.

1 cup per serving. Ingredients 2 cups of seedless watermelon, cubed 10 fresh basil leaves Ice

Prep Time: 5 minutes

Preparation. 1. Fill pitcher halfway with ice. 2. Add cubed watermelon and basil. 3. Fill with water. Chill for at least 30 minutes before serving. 4. Store in refrigerator and drink within 24 hours.

Rinde 6 porciones. 1 taza por porción.

Tiempo de preparación: 5 minutos

Ingredients 2 tazas de sandía sin semilla en cuadritos 10 hojas de albahaca fresca Hielo

Preparación. 1. Llene media jarra con hielo. 2. Agregue la sandía y albahaca. 3. Llene con agua. Deje enfriar por lo menos 30 minutos antes de servir. 4. Guarde en el refrigerador y tome dentro de 24 horas. 7

One-me Nutrion Classes & Events

July 2016

clases de nutrición individuales y eventos

During a community event, children get their physical activity by trying the obstacle course!

Hours

Contact informaon

10:30-11:30 A.M.

Isabel Gómez (805) 981-6637

Community Acon of Ventura County 621 Richmond Ave

1:30-2:30 P.M.

George Arce (805) 981-6649

Oxnard

Casa Merced & Casa San Juan 838 W 5th St

1:30-2:30 P.M.

Isabel Gomez (805) 981-6637

Nutrion Workshop

Oxnard

Oxnard Family Circle Adult Day Health Care Center 2100 Outlet Center Dr

11:00-12:00 P.M.

Yaderi Salazar (805) 981-6628

Sat 23 July

Fruit and Veggie Fest

Oxnard

Las Playas Market 541 W Hueneme St

10:00-1:00 P.M.

Alejandro Elias (805) 981-6622

Fri 15 July

Harvest of the Month Food Demonstraon

Oxnard

Casa Merced & Casa San Juan 838 W 5th St

1:30-2:30 P.M.

Isabel Gomez (805) 981-6637

Date

Acvity

City

Locaon

Thu 7 July

Nutrion Workshop

Oxnard

St. John’s Health Ministries Food Pantry Cristo Rey - 535 Cooper Rd

Thu 7 July

Nutrion Workshop

Oxnard

Fri 15 July

Harvest of the Month Food Demonstraon

Thu 21 July

* Not open to the public.

Children also tasted the yummy healthy strawberry lemon infused water to get refreshed.

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Community Garden & Fresh Produce

July 2016

jardín comunitario y frutas y verduras

Garden Hours of Operaon The garden is located in Oxnard where Camino del Sol Road, Entrada Drive and Garfield Avenue meet in La Colonia. Garden hours are Monday through Saturday from 8:00 A.M. to 5:00 P.M.

Open Sat 16 July

Ac"vity Garden Work Day

Hours

Contact Informa"on

8:30-11:30 A.M.

Blanca Arias (805) 981-6627

*Event not open to the public.

Fresh vegetables from the garden are a good treat option anytime! “Community Markets” free seasonal fruits and vegetables Date

Frequency

City

Loca"on

Westpark Community Center 450 W Harrison Ave This event is a collabora"ve effort with partner community organiza"ons. Wed 20 July

monthly

West Ventura

Hours

Contact Informa"on

4:00-5:30 P.M.

Anita Diaz (805) 648-1895

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July 2016

Partnership for a Healthy Ventura County 2016 Meeting Schedule

M The healthy ventura county partnership is a coalion that includes ventura county public health, First 5 Ventura County and a wide range of community organizaons and individuals, including businesses, schools, non-profits, local government and networks seeking to improve the health of Ventura County residents, policies and community endeavors. We share

eetings

Partnership meets on the 1st Thursday of the month

Date

Type

July Aug 4 Sep 1

Dark General General

* Location: 2240 E Gonzales Rd Suite 200 Oxnard Ca 93036

the vision that Ventura County will be the naonal model for healthy eang, acve living and community wellbeing. We promote community and personal changes that lead to healthy eang and regular exercise to reduce obesity and related chronic diseases.

The Partnership Meengs take place on the first Thursday of the month. For more informaon, please contact Alejandro Elias at (805) 981-6622 or [email protected]

Featured Harvest of The Month Vegetable: Broccoli

hp://healthyventuracounty.org/ ://h :/ /h lthy

Visit us for some heart-healthy meals! hp://healthyventuracounty.org/healthy-eating/heart-healthy-diets/

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Partner & Community Efforts

July 2016

health and wellness opportunities

Try these seasonings instead of salt to flavor your food. • Chopped vegetables, like garlic, onions, and peppers • and...

Date

Services/Events

City

Locaon

Hours

Contact informaon

Tue 12 July thru Tue 16 Aug

Be!er Choices, Be!er Health® workshop

Ventura

Scan Health & Wellness Center-6633 Telephone Rd

9:00-11:30 A.M.

(805) 658-0365

Tue 5 July Wed 6 July 1st Wed of the month

Wed 6 July

Free Diabetes Class

1st Wed of the month

Wed 27 July 4th Wed of the month

Tue & Thu Mon-Fri Mon-Fri

Livingston Memorial 1996 Eastman Ave Camarillo Community Center Camarillo 1605 Burnley St Rm 7 Simi Simi Valley Senior Center Valley 3900 Avenida Simi Thousand Goebel Senior Center Oaks 1385 E Janss Rd-Foothill Rm Ventura

1st Tues of the month

Children’s Diabetes Management Adult Diabetes Clinic Ventanilla de Salud

Ventura Oxnard Oxnard

Pediatric Diagnosc Center 3291 Loma Vista Rd Las Islas South 325 W Channel Islands Blvd Oxnard Mexican Consulate 3151 W 5th St

1:00-2:30 P.M. 2:30-4:00 P.M. 10:30-12:00 P.M.

Linda Hampson (805) 642-0239 Ext. 723

1:30-3:00 P.M. 8:00-5:00 P.M.

Kay Urban (805) 652-6255

8:00-5:00 P.M.

Irene Guerrero (805) 804-9510

8:00-12:00 P.M.

Ilda Pulido (805) 450-6210

• Herbs, spices, or salt free seasoning blends • Lemons and limes • Ginger

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Chronic Disease Prevenon Program publishes this monthly Events Calendar to encourage healthy acve living through physical acvity and healthy eang in all communies of Ventura County. Educaonal opportunies are free of cost and available to residents, families and communies who are ready to lead healthier lives. Director Silvia Lopez-Navarro

[email protected]

Health Screens Blood sugar, blood pressure, and body fat screens and individualized health educaon and referrals to local resources.

Chronic Disease Prevention Programs

Get Fit Classes Community physical acvity classes Walking Clubs Assistance with forming a walking club in the community Diabetes Self Management Services Individual Diabetes Self-Management services Diabetes Case Manager

Vicky Bobadilla, PA C

For more informaon please contact: Deanne Morales Delfina Zermeño Sara Rivera

Programs Directory

.

July 2016

[email protected] delfina.zermeñ[email protected] [email protected]

Nutrion Educaon and Obesity Prevenon Program provides nutrion educaon classes, train-the-trainer nutrion workshops, and cooking and physical acvity demonstraons to promote informed food choices and healthier lifestyles. For more informaon please contact: Lizet Garcia Blanca Arias Alejandro Elias Isabel Gomez Yaderi Salazar Rita Rubin

[email protected] [email protected] [email protected] [email protected] [email protected] [email protected]

Rethink Your Drink Urges everyone to choose refreshing water to quench their thirst instead of sugary drinks. The goal of the iniave is to reach all residents and organizaons in Ventura County to increase the consumpon of and access to healthy beverages. For more informaon please contact: Sara Rivera

[email protected]

Community & School Garden Support Offers support and educaon to families and educators growing their own vegetables and fruits at their local community gardens and schools. For more informaon please contact: Blanca Arias

[email protected]

Be healthier!

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