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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