Get Healthy De Soto

…having a long-lasting positive impact on the health and safety of the De Soto community by encouraging healthy lifestyle choices, through programs promoting physical activity, healthy nutrition, weight control and disease and injury prevention.

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Winter Preparedness

January 14, 2021 by Melissa Leave a Comment

If you haven’t checked over your vehicle for the cold weather, here’s your reminder. Getting stranded is never fun, and there can be life-changing consequences. Be prepared!

Vehicle Emergency Kit

  • Blanket
  • Cell phone and charger
  • Food (e.g., shelf-stable items like granola bars and packaged nuts)
  • Medicine and first aid kit
  • Shovel and salt, kitty litter or sand (something to give you grip if you get stuck)
  • Ice scraper and brush
  • Jumper cables
  • Flashlight and flares
  • Extra warm clothes
  • Toilet paper and plastic bags or containers (for sanitation)

Vehicle Preparedness

  • Always have at least one-half tank of fuel in your vehicle during the winter
  • Service the radiator and maintain antifreeze level
  • Never use cruise control while driving on slippery surfaces, such as ice or snow
  • Never warm up your car in an enclosed area such as a garage
  • Keep your windshield wiper fluid filled
  • Check your tire pressure and tread
  • Make sure your vehicle is serviced before you travel and check for recalls

Filed Under: Get Healthy DeSoto Tagged With: cold, prepare, winter

Healthy Snacking

January 7, 2021 by Melissa Leave a Comment

I recently read an article related to employee health that was targeting HR Managers. The article basically said that if an HR Manager really wants to help their employees stay healthy and keep insurance rates down, consider updating the breakroom! The article went on to say that the culture of an organization can be gauged by how its breakroom looks. I won’t go that far, but a breakroom certainly can be a gauge about the health of employees.

Before I started my teacher recovery program, I saw this first hand. I was warned by another teacher not to go into the breakroom during school, and I lived by that rule for about two months. One day, I was passing by during the middle of the day and went in to see what she really meant. It was about the saddest moment of my first semester; stale donuts, burnt coffee, and the dregs of teacherdom rested their laurels in there. You can laugh, but I know what I saw.

From this…

We are creatures of habit, and breaking that sugar habit can be difficult. So yes, removing the donuts is certainly a good idea, but what do you put in its place. What afternoon snack do you need to survive that 1.5 long Zoom meeting? I don’t care if I get to wear pajamas. Those just help me slide into my afternoon slump more readily. And let’s face it, if we see a donut, we want to eat a donut!

…to this!

When thinking about snacks, it is easy to think of cookies and chips. It should really be something that sustains you until your next meal though; something energizing, but without the crash found in nutrient-void cookies. There are plenty of snacks that give you energy and don’t cause your blood sugar to dance and threaten to leave you drooling on your keyboard. Try assembling a week’s worth on the weekend to save time.

  1. Homemade Trail Mix-it is easy to make and very satisfying. If you make it at home, you can save money and tailor it to your taste. Ratio: 1 part dried fruit to 2 parts nuts. Watch the sodium content on nuts though, and your portion should be less than a half cup total. The favorite in our house is GORP (Good Old Raisins and Peanuts).
  2. Vegetables with hummus-I’m a fan of hummus, and you can certainly make your own. The grocery store version is fine though. For the veggies, remember that a bright variety of colors is best. If you’re pressed for time but not for money, you can purchase pre-cut vegetables as well. Try carrots, broccoli, sliced peppers, tomatoes, cauliflower, and cucumbers (if you eat them pre-pickled, which I do not).
  3. Fruit and yogurt-Skip on the flavored yogurt that is usually full of sugar. Instead, get an unflavored yogurt. Greek yogurt is a bit sour to me, so I wind up adding a bit of honey, but you can also add a mashed banana. You can also take fresh or frozen fruit and cook it in a sauce pan. Once it is juicy, add it to your yogurt. Again, this is best done on the weekend when you have ample time to prepare your snacks.
  4. Oatmeal packets-get the plain ones. They are small and have great sustaining power. They also last a while in your desk drawer. You can mix in fruit and a bit of jam. Another option is to add a tablespoon of peanut butter or a couple spoons of chopped pecans.
  5. Popcorn-the kernel kind; not the microwavable packets. However, you can pop kernels in the microwave by placing 1/4 cup in a microwave safe bowl (a large, glass bowl works well) and covering with a microwave safe plate or plastic wrap with a couple vent holes poked in it. What to add to it? Garlic powder, turmeric, salt, cinnamon are all good options. If you spritz your popcorn with a bit of olive oil, your topics will adhere really well too. You can check out this video about making popcorn, but there’s a fair bit of butter used. Proceed with caution.

No HR Managers were harmed in the writing of this article.

Filed Under: Get Healthy DeSoto Tagged With: healthy snacking, snack

Updated Nutrition Facts

December 31, 2020 by Melissa Leave a Comment

Make informed food choices with the U.S. Food and Drug Administration’s updated Nutrition Facts label! The updated label can help you make food choices that contribute to lifelong healthy eating habits. Some of the changes include updated serving sizes; larger, bolder calories; and updated Daily Values and nutrient listings. Check out the changes at www.fda.gov/NewNutritionFactsLabel.

Start with Serving Information

First, look at the serving size and the number of servings per container, which are at the top of the label. The serving size is shown as a common household measure that is appropriate to the food (such as cup, tablespoon, piece, slice, or jar), followed by the metric amount in grams (g).

The nutrition information listed on the Nutrition Facts label is usually based on one serving of the food; however, some containers may also have information displayed per package.

Understand Serving Sizes

Some serving sizes have changed on the new Nutrition Facts label. By law, serving sizes must be based on the amount of food people typically consume, rather than how much they should consume. Serving sizes have been updated to reflect the amount people typically eat and drink today. For example, based on the review of relevant information such as nationwide surveys of the amounts of foods Americans eat, the serving size for soda has changed from 8 ounces to 12 ounces. Visit Understanding Serving Sizes to learn more.

Here are a few other things about serving sizes to keep in mind:

  • The serving size is not a recommendation of how much to eat or drink.
  • One package of food may contain more than one serving.
  • Some containers may also have a label with two columns—one column listing the amount of calories and nutrients in one serving and the other column listing this information for the entire package. Packages with “dual-column” labels let you know how many calories and nutrients you are getting if you eat or drink the entire package at one time.

What Are Added Sugars and How Are They Different from Total Sugars?

1. Total Sugars

Total Sugars include sugars naturally present in many nutritious foods and beverages, such as sugar in milk and fruits as well as any added sugars that may be present in the product. There is no Daily Value* for total sugars because no recommendation has been made for the total amount to eat in a day.

2. Added Sugars

Added sugars include sugars that are added during the processing of foods (such as sucrose or dextrose), foods packaged as sweeteners (such as table sugar), sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices. They do not include naturally occurring sugars that are found in milk, fruits, and vegetables. The Daily Value for added sugars is 50 grams per day based on a 2,000 calorie daily diet.

For most Americans, the main sources of added sugars are sugar-sweetened beverages, baked goods, desserts, and sweets.

Why Are Added Sugars Now Listed on the Nutrition Facts Label?

The Dietary Guidelines for Americans recommends limiting calories from added sugars to less than 10 percent of total calories per day. For example, if you consume a 2,000 calorie daily diet, that would be 200 calories or 50 grams of added sugars per day. Consuming too much added sugars can make it difficult to meet nutrient needs while staying within calorie limits. The U.S. Food and Drug Administration (FDA) is including added sugars on the Nutrition Facts label so that you can make informed choices, based on your individual needs and preferences.


There have also been changes to the calories, fat, nutrients, and footnote. You can learn more on the FDA website.

Filed Under: Get Healthy DeSoto Tagged With: nutrition, nutrition facts, nutrition labels

A Healthy Holiday

December 23, 2020 by Melissa Leave a Comment

Here are some tips for staying healthy during the holidays and throughout the winter. Keeping your regular screenings with your doctor and getting recommended vaccines is a great start, and these tips can keep you on-track throughout the holiday season.

2011 Amanda Mills
  1. Nutrition – Eat well, avoiding too much sugar. That’s easier said than done with all the Christmas cookies and candies that have already been assembled in most kitchens. Try to plan your treats though so you can anticipate the indulgence instead of dreading it.
  2. Pay attention to your hunger cues, and try to determine why you might crave a certain item. According to Miriam Chang MS, RDN, “Maybe you needed to address biological hunger, maybe you’re really not that hungry, maybe it’s nostalgia or maybe it just tastes good!” Assessing your motivation can help you be proactive rather than reactive. Try savoring a holiday treat from a place of choice versus shame or guilt.
  3. Remember why we celebrate. Although a great many holiday traditions revolve around the kitchen, there are other things to look forward to, whether it is time with family, time off work, Christmas light displays, or special programs. Recognizing the things enjoyed that aren’t food related can help the holidays seem less daunting. You might think of ways you can treat yourself that doesn’t include food.
  4. Move – Stick to your workout routines as much as possible. You might even try incorporating activity into your holiday tradition; perhaps a winter walk or game of catch before dinner.
  5. And when you fall off the wagon, get back on! There will be days with questionable decisions related to nutrition and physical activity. Focus on what you can do to right the ship. Small steps can help you get back on track.

Filed Under: Get Healthy DeSoto Tagged With: holiday, nutrition, tips

Feel Better

December 17, 2020 by Melissa Leave a Comment

I had a co-worker who worked on a cruise ship during the summers as part of a theatrical crew. She told me the story about the day after their last production in a 2-month stint. Every member of the crew, after all the work, time cooped up in close-quarters, and stress of putting on 2 and 3 productions each night, was down for the count. They all contracted some sort of bug, and she recalled them all leaving the ship at the end of their run with tissues in every pocket, red eyes, and coughs that made smokers cringe.

Most of us will go through the holidays with more stress, more errands, less sleep, and a less-than-stellar diet. As soon as we give our bodies permission though, we will have to have some down time. For many, our bodies don’t wait for that permission, and we just get run down to the point of being more susceptible to illness. Then, we get sick and have down time, whether we want to or not!

In addition to everything else happening right now, it is also flu season. If you haven’t received your flu shot, now is a good time to get one! If you still get the flu or can’t get vaccinated, below are some foods and drinks that can help you recover or at least feel better when battling the flu. (It also works for other illnesses that share symptoms.)

  1. Bone broth-the warm liquid can help with hydration, but it also provides vitamins and protein.
  2. Honey-my dad always mixed it with lemon juice and Canadian whiskey for sore throats. (Sipping that as a child when I was sick is probably why I’m not an alcoholic; yuck!) The honey does help sooth sore throats, so try it…in tea or by itself.
  3. Garlic-the vampire deterrent is also a known antiviral, antifungal, and anti-inflammatory item!
  4. Ginger-because it has some anti-inflammatory properties, it can help reduce some of the aches that are associated with the flu. You can ingest it by using it in stir fry. You might also try ginger tea, which can help settle an upset stomach too.
  5. Water-you need to stay hydrated, and regular water is the simplest way to do that. Not into plain water? If you’re sick and can’t taste anything anyway, it shouldn’t matter.
Courtesy of Total Wellness

To learn more about nutrition that can help you recover from colds and the flu, check out full list at Total Wellness.

Filed Under: Get Healthy DeSoto Tagged With: flu, flu season, nutrition

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