By Maya Mohan, Physical Activity Coordinator for the MA Department of Public Health.
I used to ride my bike ALL the time as a kid. My bike was pretty much attached to my body. My next door neighbor, Jason, and I would ride every day after school, exploring different neighborhoods, racing each other, having a blast. We weren’t even allowed to come back inside until it was dark out. I felt such freedom and independence - I could just hop on and go wherever I felt like at that moment. I was hooked.
I’m sure everyone has a story that starts out like this - along the lines of, “When I was a kid, I used to walk 10 miles each way to and from school in the snow, freezing rain and hail, barefoot and blindfolded…” But stick with me - I have a point.
I think we tell stories like this in an attempt to remember the “good ole days.” The days where we felt young, carefree, when life was simpler. But something happens as we get older - I’m not sure why or what - but we’ve managed to lose that sense of happy-go-lucky lightheartedness as we’ve become adults.
I’m also willing to bet that somewhere along the road, we also stopped riding our bikes. I don’t think that’s a coincidence.
Have you tried getting back on your bike as an adult? Were you nervous at all? If you’re anything like me, the answer is probably yes.
One of the main reasons for the nerves could be that riding your bike alongside cars and traffic seems a lot more dangerous now than it did when we were kids. There’s an easy fix: education! MassBike is a statewide bicycle advocacy organization that is working to make it safer and more enjoyable for everyone to bicycle for life, work and play.
David Watson, the Executive Director of MassBike, would like to share a few tips to make riding safer and more fun:
- Be predictable. This is safer because others on the road will know what to expect when they see you. Always ride in the same direction as traffic, and go straight - don’t weave in and out. Follow the rules of the road - traffic laws that cars must obey, must also be obeyed by bicyclists.
- Be comfortable. This means wearing clothes that you feel comfortable in (remember the helmet) and starting with distances and speeds that are easy for you. There’s no need to channel Lance and pretend you’re doing your own Tour de France. Try starting out by shifting some shorter trips from your car to your bike. It also helps to know where you’re going. If you’re trying a new route, try it on a day where you have time to explore and you don’t feel like you’re in a rush. Remember, you can also take your bike on public transportation - this can help you expand your range of options on where you can ride.
- Be educated. MassBike offers both on- and off-bike classes that will help you get your confidence back. Check out MassBike for more safety tips, class schedules and group rides.
Are you new (again) to biking? Do you have any other tips we can share here? I’d love to hear your experience with revisiting the joys of biking.
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This post was originally published on the MA Department of Public Health blog, Commonwealth Conversations, and is reproduced here with the kind permission of the MA DPH.
Tuesday, July 28, 2009
Thursday, July 16, 2009
Summer Smoothies
Smoothies are a nutritious way to add fiber and protein to your diet without significant calories or fat. There are many ways to make smoothies, and if you're careful and thoughtful, they can be high-protein, high-fiber, low-fat and very delicious.
Making a base
The perfect base for any smoothie is frozen banana. Peel ripened bananas, break them into pieces and freeze them in ziploc freezer bags.
We also recommend buying bags of frozen fruit from Trader Joe's, where you can find affordable packages of frozen papaya, mango, pineapple, strawberries and blueberries. As always, organic is always worth the extra money if you can afford it, and non-organic strawberries are very high in pesticides. So, go for organic berries if at all possible.
Protein
If you want to add protein to a smoothie, whey protein is a very good choice. (According to Wikipedia, whey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production.) An affordable and high-quality whey protein is "365 Brand Vanilla Whey Protein" from Whole Foods. A medium container lasts for weeks and delivers a highly-digestible form of protein that provides significant benefits at relative low cost. If you have an concerns about using whey protein, ask your health care provider before trying it.
Keep in mind that many protein powders on the market contain high fructose corn syrup and other sweeteners, something that will add unnecessary calories to your smoothie. Carnation Instant Breakfast and other prepackaged powders also contain large amounts of added sugar and are not recommended. That said, even Ensure is packed with chemical additives and added sweeteners with no nutritional benefit.
Liquid
If you like milk, feel free to use lowfat or skim milk as part of your smoothie base. You can also try soy milk, hemp milk, oat milk, rice milk or almond milk.
In terms of juice, it is again recommended to use juices that have no added sugars or sweetners. Look for a label that says "100% juice", or check the ingredient list. Once you find the brand you like, stock up.
To keep the sugar content of your smoothie low, use only a little juice and dilute with water.
Other add-ons
Every smoothie connisseur has their favorite things that they like to add when the smoothies are blending. Some suggestions:
Again, be careful not to use juices and other add-ons containing sugar, high fructose corn syrup or other sweeteners. The fruit contains plenty of sugar for sweetness, and your protein powder and nuts (unless you're allergic) provide you with plenty of protein. In terms of fat, don't be afraid of a few nuts. Fats from nuts and avocados are very healthy, and a small amount each day is highly preferable to the fat in french fries and other common foods.
If you have a favorite smoothie recipe, please email us and we will post it here for your colleagues to enjoy!
Making a base
The perfect base for any smoothie is frozen banana. Peel ripened bananas, break them into pieces and freeze them in ziploc freezer bags.
We also recommend buying bags of frozen fruit from Trader Joe's, where you can find affordable packages of frozen papaya, mango, pineapple, strawberries and blueberries. As always, organic is always worth the extra money if you can afford it, and non-organic strawberries are very high in pesticides. So, go for organic berries if at all possible.
Protein
If you want to add protein to a smoothie, whey protein is a very good choice. (According to Wikipedia, whey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production.) An affordable and high-quality whey protein is "365 Brand Vanilla Whey Protein" from Whole Foods. A medium container lasts for weeks and delivers a highly-digestible form of protein that provides significant benefits at relative low cost. If you have an concerns about using whey protein, ask your health care provider before trying it.
Keep in mind that many protein powders on the market contain high fructose corn syrup and other sweeteners, something that will add unnecessary calories to your smoothie. Carnation Instant Breakfast and other prepackaged powders also contain large amounts of added sugar and are not recommended. That said, even Ensure is packed with chemical additives and added sweeteners with no nutritional benefit.
Liquid
If you like milk, feel free to use lowfat or skim milk as part of your smoothie base. You can also try soy milk, hemp milk, oat milk, rice milk or almond milk.
In terms of juice, it is again recommended to use juices that have no added sugars or sweetners. Look for a label that says "100% juice", or check the ingredient list. Once you find the brand you like, stock up.
To keep the sugar content of your smoothie low, use only a little juice and dilute with water.
Other add-ons
Every smoothie connisseur has their favorite things that they like to add when the smoothies are blending. Some suggestions:
- raw almonds
- raw walnuts
- peanuts
- bee pollen
- flax seed
- flax powder
- carob powder or chunks
Again, be careful not to use juices and other add-ons containing sugar, high fructose corn syrup or other sweeteners. The fruit contains plenty of sugar for sweetness, and your protein powder and nuts (unless you're allergic) provide you with plenty of protein. In terms of fat, don't be afraid of a few nuts. Fats from nuts and avocados are very healthy, and a small amount each day is highly preferable to the fat in french fries and other common foods.
If you have a favorite smoothie recipe, please email us and we will post it here for your colleagues to enjoy!
Wednesday, July 15, 2009
Guilt-Free Summer Treats
By Kara Ryan, Nutrition Education Specialist for the MA Department of Public Heath
It’s hot outside. Are you craving a cool summer treat?
There are many treats out there that guarantee to cool us down. The most popular choice on a hot day is an old-fashioned ice cream cone. Unfortunately, if you are watching your weight, this heat buster isn’t always the best answer. There are other options out there that are healthy, low in calories and in fat.
Before you have your next craving, make sure you have some cool sweet treats in your freezer.
Some great choices include:
• Frozen unsweetened fruits such as blueberries, grapes, strawberries and raspberries by themselves or topped with a little lowfat yogurt
• Homemade fruit and cream pops. All you have to do is fill small paper cups up with a blend of fruit and lowfat yogurt, add a popsicle stick, and freeze. Or freeze 100% fruit juice into paper cups for frozen ice
• Banana chips are easy and delicious. Slice up and freeze bananas. Place in a bag and you’ve got yourself a cold, portable, creamy treat
• Jell-O is always a hit. Put a dollop of light whipped cream on top to make it extra special
• Slice up a peach and top with some light whipped cream or lowfat yogurt
• Try sorbet or sherbet—a half a cup is the perfect amount—low in calories and fat
• No-calorie lime spritzers are a good thirst quencher. All you need is seltzer, crushed ice, and a squeeze of lime. Mint leaves are also a great addition to plain seltzer or water
• Finally, my personal favorite is making pistachio pudding with skim milk, place in a paper cup with a popsicle stick and freeze
When the next heat wave strikes you’ll be happy to have guilt-free summer treats on hand!
Do you have any guilt-free summer treats you’d like to share? We’d love to hear from you!
-------------
This article was originally published on the MA Department of Public Health blog, Commonwealth Conversations, and is reproduced here with the kind permission of the MA DPH.
It’s hot outside. Are you craving a cool summer treat?
There are many treats out there that guarantee to cool us down. The most popular choice on a hot day is an old-fashioned ice cream cone. Unfortunately, if you are watching your weight, this heat buster isn’t always the best answer. There are other options out there that are healthy, low in calories and in fat.
Before you have your next craving, make sure you have some cool sweet treats in your freezer.
Some great choices include:
• Frozen unsweetened fruits such as blueberries, grapes, strawberries and raspberries by themselves or topped with a little lowfat yogurt
• Homemade fruit and cream pops. All you have to do is fill small paper cups up with a blend of fruit and lowfat yogurt, add a popsicle stick, and freeze. Or freeze 100% fruit juice into paper cups for frozen ice
• Banana chips are easy and delicious. Slice up and freeze bananas. Place in a bag and you’ve got yourself a cold, portable, creamy treat
• Jell-O is always a hit. Put a dollop of light whipped cream on top to make it extra special
• Slice up a peach and top with some light whipped cream or lowfat yogurt
• Try sorbet or sherbet—a half a cup is the perfect amount—low in calories and fat
• No-calorie lime spritzers are a good thirst quencher. All you need is seltzer, crushed ice, and a squeeze of lime. Mint leaves are also a great addition to plain seltzer or water
• Finally, my personal favorite is making pistachio pudding with skim milk, place in a paper cup with a popsicle stick and freeze
When the next heat wave strikes you’ll be happy to have guilt-free summer treats on hand!
Do you have any guilt-free summer treats you’d like to share? We’d love to hear from you!
-------------
This article was originally published on the MA Department of Public Health blog, Commonwealth Conversations, and is reproduced here with the kind permission of the MA DPH.
Wednesday, July 8, 2009
Packing a Lunch
Several employees have written to say that they need advice about low-calorie, low-fat, easy lunches to bring to work. Packing a lunch can often seem like a burden, and if we don't plan the night before, we can frequently find ourselves hurrying to buy an expensive and fatty lunch that we could otherwise have avoided. While there are many places in town to buy healthy and fresh meals (and you can email me privately for my favorites), this post is about bringing a lunch from home, saving money, and eating healthily.
From my own point of view, the time to prepare lunch for a workday is the night before. And if you are going to prepare lunch at home in the evening, this process can be facilitated by making dinner and having leftovers. So, if you are going to cook or prepare dinner, always make sure that you are making enough to have leftovers for the next day, although some meals lend themselves to leftovers better than others.
Some suggestions of meals that make easy leftovers:
From my own point of view, the time to prepare lunch for a workday is the night before. And if you are going to prepare lunch at home in the evening, this process can be facilitated by making dinner and having leftovers. So, if you are going to cook or prepare dinner, always make sure that you are making enough to have leftovers for the next day, although some meals lend themselves to leftovers better than others.
Some suggestions of meals that make easy leftovers:
- any type of cold salad
- grilled vegetables
- grilled chicken, fish, tofu or veggie products
- rice dishes
- stir-fries
So, if you don't have any leftovers or simply want to make a fresh, healthy lunch for work, what should you make? Here are more suggestions:
- Green salad with a scoop of tuna, chicken, egg or tofu salad
- Fresh chopped vegetables with hummus and whole grain crackers
- Cooked lentils and brown rice (a complete protein)
- A fruit smoothie (add Whey Protein) with a small container of almonds, nuts or seeds
- Celery sticks and your favorite nut butter with whole grain crackers or bread
- Brown rice salad (rice, chick peas, olive oil, sundried tomatoes, brown rice vinegar, sea salt)
These are just some simple suggestions. Please send an email with your favorite lunch recipe and we will post it here for all to see (and let us know if you want your name included or not).
Stay tuned for more lunch ideas in future posts!
Monday, July 6, 2009
Amherst Employee Wellness News Update
Greetings! We hope everyone had a good Fourth of July weekend, and our sincere appreciation to those employees who work in departments that did not have the holiday off. We all hope you have some special time off soon!
Habits of Health: Please join us in congratulating Carolyn Platt, an employee of the Jones Library, who was the winner of the grand prize (an iPod Nano) in the Habits of Health Stress Reduction Survey contest. Pam Sadler of the Health Dept won the first Elements Hot Tub Spa gift certificate, and Melissa Campbell, a teacher at Amherst Regional High School, won the second gift certificate. We distributed 400 Habits of Health surveys and received 21 back to the Health Department for entry into the drawing for the prizes. We had honestly hoped for a 10% return rate, but are happy that some employees took part and completed the survey.
Free Exercise Classes: Fitness Together of Amherst will be offering another free series of four noontime exercise classes in the Town Room on the 2nd floor of Town Hall. The classes will be held on four consecutive Thursdays, July 9th, 16th, 23rd and 30th, from 12:00 to 12:45. Wear loose, comfortable clothing and bring an exercise mat if you have one. Registration by email is appreciated so that we have an idea of how many participants to expect. Please feel free to attend as many or as few classes as you like. The classes are geared to all fitness and ability levels.
Walking Club: The Tuesday noontime walking club is still going strong. We meet every Tuesday at noon at the Main Street entrance of Town Hall, across from Newbury Comics. We leave promptly at 12:05. The walk is approximately 25-30 minutes. Registration is unnecessary. Please join us any time!
Ideas? If you have ideas or suggestions for other employee wellness activities, please email Keith Carlson at carlsonk@amherstma.gov. We would love to hear from you!
All the best,
The Amherst Health Department
Habits of Health: Please join us in congratulating Carolyn Platt, an employee of the Jones Library, who was the winner of the grand prize (an iPod Nano) in the Habits of Health Stress Reduction Survey contest. Pam Sadler of the Health Dept won the first Elements Hot Tub Spa gift certificate, and Melissa Campbell, a teacher at Amherst Regional High School, won the second gift certificate. We distributed 400 Habits of Health surveys and received 21 back to the Health Department for entry into the drawing for the prizes. We had honestly hoped for a 10% return rate, but are happy that some employees took part and completed the survey.
Free Exercise Classes: Fitness Together of Amherst will be offering another free series of four noontime exercise classes in the Town Room on the 2nd floor of Town Hall. The classes will be held on four consecutive Thursdays, July 9th, 16th, 23rd and 30th, from 12:00 to 12:45. Wear loose, comfortable clothing and bring an exercise mat if you have one. Registration by email is appreciated so that we have an idea of how many participants to expect. Please feel free to attend as many or as few classes as you like. The classes are geared to all fitness and ability levels.
Walking Club: The Tuesday noontime walking club is still going strong. We meet every Tuesday at noon at the Main Street entrance of Town Hall, across from Newbury Comics. We leave promptly at 12:05. The walk is approximately 25-30 minutes. Registration is unnecessary. Please join us any time!
Ideas? If you have ideas or suggestions for other employee wellness activities, please email Keith Carlson at carlsonk@amherstma.gov. We would love to hear from you!
All the best,
The Amherst Health Department
Wednesday, July 1, 2009
Meet The Composers
MOHAWK TRAIL CONCERTS in collaboration with host JONES LIBRARY AMHERST is facilitating two unique opportunities to `Meet the Composers’ whose works will be premiered in concert presentation at the 40th Anniversary Festival in Charlemont.
This week Amherst’s own composer Robert Stern will introduce his new work, Music for a Midsummer Evening, written to celebrate the Town of Amherst’s 250th year to be performed by Amherst residents Laura Klock, horn, Lynn Klock, saxophone and Estela Olevsky, piano.
Composer Stern has written a seven movement suite which he will introduce and discuss with all the performing artists illustrating the underlying inspiration for this delightful composition to be presented in Charlemont July 3/4.
All are invited and admission is free. Tax deductible donations may be made to further and sustain these public offerings and will be gratefully received and shared by the Jones Library and Mohawk Trail Concerts.
Thi event will occur on Thursday, July 2nd from 6:30-7:30 pm in the Jones Library, Lower Meeting Room.
This week Amherst’s own composer Robert Stern will introduce his new work, Music for a Midsummer Evening, written to celebrate the Town of Amherst’s 250th year to be performed by Amherst residents Laura Klock, horn, Lynn Klock, saxophone and Estela Olevsky, piano.
Composer Stern has written a seven movement suite which he will introduce and discuss with all the performing artists illustrating the underlying inspiration for this delightful composition to be presented in Charlemont July 3/4.
All are invited and admission is free. Tax deductible donations may be made to further and sustain these public offerings and will be gratefully received and shared by the Jones Library and Mohawk Trail Concerts.
Thi event will occur on Thursday, July 2nd from 6:30-7:30 pm in the Jones Library, Lower Meeting Room.
Liven' Up Your Next Barbeque!
By Kara Ryan, Nutrition Education Specialist for the MA Department of Public Heath
When you think about it, the traditional barbeque is not very colorful—hotdogs, hamburgers, potato salad, chips—kind of boring huh? When you add colors to your barbeque, not only is it more lively it is actually much healthier too!
Flip something other than burgers. How about chicken breast marinated in light Italian dressing or a lemon pepper seasoning? If burgers are a must, try ground turkey instead of ground beef. If you are hesitant to go all turkey, you can also mix ground turkey in with lean ground beef. There are other options as well such as veggie burgers or grilled marinated Portobello mushrooms that are great served in a bun! Add some veggies to your burger such as tomatoes and lettuce for some color.
Turn over something other than hot dogs. Try chicken sausage kabobs with colorful red peppers, yellow squash, green zucchini, and onions. Chicken sausage comes in a variety of flavors such as roasted pepper and garlic or sun dried tomato and basil. Yum.
Add seafood to your next barbeque. Salmon, halibut and shrimp cook up nicely for a family gathering. All you need to do is marinate the seafood in some olive oil, garlic, lemon juice, thyme, rosemary, salt and pepper and you are good to go.
Instead of pasta or potato salad, try serving a green salad. Anything can go into a green salad such as grapes, diced avocados, or walnuts. Top it off with some balsamic vinegar to avoid the extra fat that is found in salad dressings.
End the day with a fresh fruit salad—watermelon, cantaloupe, mango, blueberries—sweet and colorful! And if you haven’t gotten enough of the BBQ, you can even grill up pineapple, bananas or peaches for a unique desert.
Surprise your guests at your next barbeque with delicious, colorful, and lively foods! It is sure to be a hit!
Do you have any colorful and healthy barbeque ideas? We’d love to hear from you!
-----
This article was originally published on the MA Department of Public Health blog, Commonwealth Conversations, and is reproduced here with the kind permission of the MA DPH.
When you think about it, the traditional barbeque is not very colorful—hotdogs, hamburgers, potato salad, chips—kind of boring huh? When you add colors to your barbeque, not only is it more lively it is actually much healthier too!
Flip something other than burgers. How about chicken breast marinated in light Italian dressing or a lemon pepper seasoning? If burgers are a must, try ground turkey instead of ground beef. If you are hesitant to go all turkey, you can also mix ground turkey in with lean ground beef. There are other options as well such as veggie burgers or grilled marinated Portobello mushrooms that are great served in a bun! Add some veggies to your burger such as tomatoes and lettuce for some color.
Turn over something other than hot dogs. Try chicken sausage kabobs with colorful red peppers, yellow squash, green zucchini, and onions. Chicken sausage comes in a variety of flavors such as roasted pepper and garlic or sun dried tomato and basil. Yum.
Add seafood to your next barbeque. Salmon, halibut and shrimp cook up nicely for a family gathering. All you need to do is marinate the seafood in some olive oil, garlic, lemon juice, thyme, rosemary, salt and pepper and you are good to go.
Instead of pasta or potato salad, try serving a green salad. Anything can go into a green salad such as grapes, diced avocados, or walnuts. Top it off with some balsamic vinegar to avoid the extra fat that is found in salad dressings.
End the day with a fresh fruit salad—watermelon, cantaloupe, mango, blueberries—sweet and colorful! And if you haven’t gotten enough of the BBQ, you can even grill up pineapple, bananas or peaches for a unique desert.
Surprise your guests at your next barbeque with delicious, colorful, and lively foods! It is sure to be a hit!
Do you have any colorful and healthy barbeque ideas? We’d love to hear from you!
-----
This article was originally published on the MA Department of Public Health blog, Commonwealth Conversations, and is reproduced here with the kind permission of the MA DPH.
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