@BerkeleyWell Have you ever struggled to answer questions from your doctor about your health history because you can’t recall certain details, such as dates or test results? If so, keeping a personal health record (PHR) might serve you well.
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By Carol Blanchard
Master Wellness Volunteer
If you are like me it is the actual starting of something that requires the most effort.
Do you find yourself delaying your morning walk by trying to find your shoes, or filling up your water bottle and gathering up your hat? Then there is hoping for emails on your phone, making sure lunch is made, responding to kiddie cries and all the other morning rituals that demand our attention.
Starting a yoga practice includes all of the above. But what is really great about your home yoga practice is that it doesn’t requires shoes, not even a yoga mat. I love using a mat for many reasons but think of all the yogis throughout the centuries who never heard of a yoga mat. What is so special about your home practice is that it can be done anywhere. A small area in your bedroom, an available hall or room or best of all, outside on a grassy patch all make great places to do your yoga. I think we all know those places where we feel more peaceful, secure and private. Finding your place is the first and most satisfying way to begin your home practice.
Now that you’ve identified your home yoga practice place, it’s time to actually take your first breath. Here is where our busy, over-active minds can inform us that we really don’t have time for this today, or question whether we are doing it right or maybe we need to take the incoming phone call just as we think about getting started. Does this sound familiar?
All of us begin right here. I sometimes tell myself that ok, all I will do now is take 3 full breaths, following the path of the breath from my nose to filling my low belly and reversing that path on the exhale. Interestingly enough, after those breaths I just might want to use my arms to increase the capacity of my inhale and the bend forward to deepen my exhale. One thing leads to another and I then might continue with a longer yoga session.
Ok, we’ve started! Wow, we’ve gotten over the first hurdle. But that’s not the best part. The best part about starting is that we can start over and over again throughout the day! We can take these Breath Breaks in our car while waiting in traffic, or give ourselves a Breath Break mid-morning at work, or while standing in line at the grocery store. Starting our practice has many benefits and whether we use our starting breaths to begin a home practice or just to clear out our busy minds during the day, we gently take control of our habits so that we can develop the healthier ones that we prefer.
People planning to travel internationally are often interested in complementary or integrative health approaches for travel-related illnesses and conditions. Some of these approaches for travel-related health problems are promoted widely in advertising or marketed on the Internet. However, little of this information is supported by research evidence, and some of it is misleading or false. Here are 6 things to know if you are considering using herbal remedies, dietary supplements, or other complementary health approaches for travel-related ailments and hazards.
By: Doris Vallejo-Aguilar, UT Intern, Spring 2017
You might think it is hard to eat healthy when you do not have a lot of money. Sadly, when people think this way, they pick up unhealthy nutritional habits. There is a way, however, to be healthy on a budget!
Before you go to the grocery store, check to see what you have in your pantry or refrigerator. This helps you figure out what you need to buy. Also, take the time to plan family meals. This will also help you make a list of the foods you need to buy. If you look at your schedule, figure out what easy meals you can make on the busiest days of the week.
Image source: Flicker (USDA, CC BY 2.0)
Another way to save at the store is by using coupons. When you select coupons, look at coupons for items you will use. If you have a tight budget but want to try new healthy foods, take advantage of coupons! Also, check out deals throughout the store. Did you know stores like to put the expensive items at eye level? Look at the items on high and low shelves for deals too!
According to MyPlate, you need to make half of your plate fruits and vegetables. When you buy fruits and vegetables that are in-season, they are less expensive and are at their peak flavor. Eating fruits and vegetables fresh, however, is not the only option.
Did you know the benefits of canned and frozen fruits and vegetables? People believe canned and frozen fruits and vegetables do not have all the nutritional value compared to fresh produce. However, canned or frozen fruits and vegetables may actually have higher nutritional value because they are processed soon after harvesting. Canned and frozen fruits and vegetables also last longer and are quick to put in your meals when you do not have time to eat or get fresh produce. This allows you to incorporate more fruits and vegetables in your meals. Consider buying canned or frozen fruits and vegetables today!
Check out Smart Shopping for Veggies and Fruits: https://www.myplate.gov/eat-healthy/healthy-eating-budget/shop-smart
Image source: Academy of Nutrition and Dietetics
It can be especially difficult for families who have low incomes to be healthy on a budget. When families do not have good nutrition, this can affect their health and delay development and learning. Fortunately, there are programs that help low-income families maintain good nutrition.
Become familiar with the Supplemental Nutrition Assistance Program (SNAP). SNAP provides monthly assistance to buy foods such as fruits, vegetables, bread, cereal, poultry, milk, and meat.
Families, who have children under the age of five, check out the Supplemental Nutrition Program for Women, Infants and Children (WIC). WIC provides food, health care information, nutrition education, and promotes breast-feeding to low-income women and children who are at risk for poor nutrition.
Take advantage of school meals too! Children are given free or reduced cost breakfast and lunch at school, depending on the family’s income level. The Healthy Hunger-Free Kids Act of 2010 ensures that school meals are healthier by serving low-fat diary, whole grains, fruits and vegetables, and lean meats.
Remember, look for deals throughout the stores and use coupons! Consider frozen or canned fruits and vegetables. Finally, become familiar with assistance programs you qualify for! All of these tips help you manage your food and be healthy on a budget.
By Doris Vallejo-Aguilar, UT-Austin Spring Intern
Adolescence is a period of time during which teens are exploring their choices and adjusting to emotional, mental, and physical change. Not only do you have to worry about the choices your teenagers are making but you have to worry about their nutrition too! It is important we understand teenagers are going through their second major growth period. That is why the nutritional needs for teenagers increase greatly. In order to stay healthy, you have to make sure teens are eating right!
Teenagers may engage in risky behaviors that affect their health. During the teenager years, body insecurity is a big deal. When teenagers want to lose weight, they may limit eating all together. Some teenagers take laxative pills or try to make themselves throw up. This can be bad for teenagers because they are not getting all the nutrients that their bodies need to grow healthy. This may also lead to eating disorders.
For more information about eating disorders visit https://www.nationaleatingdisorders.org/get-facts-eating-disorders
There are ways to stay healthy without these risky behaviors. You and your teen should take the time to plan grocery lists and meals. Make sure your teen eats breakfast every day. A banana or apple can be enough if time is limited. Packing school lunches and eating dinner with the family are ways you can keep up with your teens healthy eating.
Image source: https://www.healthychildren.org/English/ages-stages/teen/nutrition/Pages/A-Teenagers-Nutritional-Needs.aspx
Below are tips to choose healthy foods:
Fruits & Vegetables |
Make half of your plate fruits and vegetablesAdd tomatoes or spinach to sandwiches |
Grains |
Choose whole wheat grains like whole-wheat bread, brown rice, and oatmeal |
Protein |
“Power up” with low fat or lean meats like turkey or chickenChoose seafood, egg whites, beans, nuts and tofu which are also great sources of protein |
Dairy |
Choose fat-free or low-fat milk productsChoose Lactose-free milk or soy milk with added calcium |
Physical activity will help your teenager stay active and healthy too. Running, hiking, dancing, soccer, volleyball, and basketball are only a few ways in which your teen can stay active and have fun! Teenagers should be active for 60 minutes a day. Being active with others also helps make friends!
While not nutrition specific, the Austin Healthy Adolescent (AHA) Program works with communities across Travis County. The AHA support the youth in becoming involved in their health and improving the health of their communities. For more information visit http://www.austintexas.gov/department/healthy-adolescent
Get educated about your teens needs to provide the best nutrition. Teenagers with good nutrition grow to their full potential!
By Doris Vallejo-Aguilar, UT-Austin Spring Intern
There is no doubt that breastfeeding is a healthy practice for mothers and babies. The problem is not all mothers know the benefits of breastfeeding. Mothers may also have questions about breastfeeding. Some of these questions may include, are there foods I should avoid eating while pregnant? How often should I breast feed? How will I know whether my baby is getting enough milk? When should I introduce the bottle if I decide to stop breastfeeding or alternate between breast milk and formula milk? Doctors tell mothers that babies should be fed only breast milk for the first 6 months. It is recommend that babies should be fed breast milk up to their first year too.
One of the benefits of breastfeeding is that it might help mothers lose weight. The woman’s uterus returns to the size it was before birth too. Breastfeeding also lowers the chances of breast and ovarian cancer.
The benefit breastfeeding brings to babies is the lowered risks of ear infections, obesity, and sudden infant death syndrome. Breastfeeding give mothers and babies bonding time too. Breast milk is a great resource for limited resource mothers. As long as breastfeeding is done regularly, breast milk will always be available to the baby. Babies are also able to digest breast milk more easily.
There are programs in Austin that are looking out for mothers. Some programs educate women about their nutritional needs and other programs focus on breastfeeding.
The Texas A&M AgriLife Extension Expanded Food and Nutrition Education Program (EFNEP) educate people with limited resources about nutrition. EFNEP added a class this year for pregnant women and teens. In the Today’s Mom class, mothers take part in fun activities with other mothers and the adult educators of EFNEP. Mothers also learn how to practice a healthy diet while being pregnant. This builds a sense of support and community.
There are some requirements women have to meet to attend the class. Women or teens must be pregnant. Expecting mothers must be participants in federal food assistance programs or be at or below 185% poverty level. This helps limited resource mothers get help for their special needs.
Image source: http://texasmotherfriendly.org/everyone-benefits
Other resources in Austin for mothers include:
Mom’s Place has peer counselors that help mothers in the process of breastfeeding. At Mom’s Place there are also free weight checks for babies. Visit www.momsplace.org for more information.
Texas Lactation Support Hotline (1-855-550-6667) answers to questions and concerns about breastfeeding. Visit https://www.hhs.texas.gov/providers/wic-providers/wic-breastfeeding for more information and locations with WIC partners.
La Leche League holds meetings for breastfeeding mothers. Visit http://www.texaslll.org/central-texas for meeting details, times and locations.
Mother’s Milk Bank at Austin provides donor breast milk to very sick babies. Visit http://www.texasmilkbank.org/ to learn how you can help.
To help mothers feel good about breastfeeding let’s support them in doing so!
By: Doris Vallejo-Aguilar, UT Intern, Spring 2017
Do you find it hard to be active with your family? The key to an active family is finding fun and exciting things to do! Combining a healthy diet and physical activity is important to maintaining a healthy lifestyle. To be healthy, you can be physically active with your family! There are activities you and your family can do every season no matter the weather outside.
Image source: Flicker (Va. Dept. of Conservation & Recreation, CC-BY-NC-SA 2.0)
When you find yourself indoors during winter, taking the stairs instead of the elevators is a good way to start being physically active. Consider taking a stroll with your family at your local mall too. If you prefer to be outdoors, consider playing a friendly game of football or soccer with your family!
Spring is a beautiful time of the year. Outdoors is where you want to be! Consider setting up a garden with your family in the backyard. Ride your bikes together around the neighborhood or take a walk at your local park. If you find yourself indoors or it is family movie night, get up and walk in place during commercials.
Summer is an exciting time of the year for all. Go camping and hiking as a family! You should make walking, running, and biking regular activities to do together!
While the air gets colder during autumn, do not let that stop you from continuing those family walks around the neighborhood. If you prefer to stay indoors, follow an exercise DVD or video with your family. Do not feel silly engaging in fun physical activities together!
Image source: Flicker (Joe Van, CC BY 2.0)
In Austin, many events are fun and exciting for the whole family. Below is a list of popular events you should check out. These events will keep you and your family active!
For a full list of events visit http://austineventsandfestivals.com/
By Doris Vallejo-Aguilar, UT-Austin Spring Intern
Why is it important to know about the health diseases where you live? If you can prevent any health issues, you need to know what is going on around you.
In Travis County, the number one cause of death is cancer. Heart disease is the second major cause of death in Travis County. Did you know that heart disease is the number one cause of death in the United States too? People may get these diseases because they do not exercise or have poor nutrition.
What can you do to stay healthy? Find the time to exercise on a daily basis. If not, exercise every other day or most days of the week. You can also make healthier food choices. This does not mean you have to be on a diet! Making healthier food choices keeps you healthy and active. To learn how to stay healthy and what foods are better for you visit www.myplate.gov
Image source: Flickr (USDA, CC BY 2.0)
Ethnicity plays part in the increased chances of getting diseases. How and why ethnicity plays a role is still unclear to many. So, we are going to explore the disease trends among the Hispanic and African American populations in Travis County.
The number one cause of death for Hispanics, in Travis County, is cancer and heart disease. Hispanics also have high rates of overweight and obesity. Thought not a disease, Hispanics have the highest percent of teenage mothers. Hispanics have the highest rate of tuberculosis cases in Travis County and Texas too. What is tuberculosis? Tuberculosis is an infection in the lungs.
African Americans are more likely to have HIV than any other ethnic or racial group. Cancer and heart disease are tied as the number one causes of death for African Americans. African Americans in Travis County have the highest rate of diabetes. Diabetes occurs when you have high levels of sugar in your blood. African Americans also happen to have a high rate of cardiovascular disease. Cardiovascular diseases are related to your heart. Like Hispanics, African Americans have high rates of overweight and obesity.
Why are these diseases or patterns more common among Hispanics and African Americans? When it comes to the teen pregnancies, they might lack access to birth control. When it comes to overweight and obesity, Hispanics and African Americans may not be eating healthy foods. Something else to consider is Hispanics and African Americans are more likely to find themselves in poverty and may be less educated. The lack of access and education may lead to unhealthy eating patterns and behaviors.
Let us educate people about diseases, how they can be prevented and what we can do to help!
By: Doris Vallejo-Aguilar, UT Intern, Spring 2017
Did you know there are places in your neighborhood where you can get food and clothes? These places can also give your children a place to be safe and play. If you need help finding employment community centers are there to help! We can see that community centers provide a wide range of services. The services that community centers offer might depend on where they are located. For example, some community centers have pools and gymnasiums. Other community centers offer basic things like food and clothes.
If you have a hard time getting basic things like food and clothes or need a place to feel safe and supported, consider checking out your closest community center. Why? Kids can use community centers as a place to hang out and make new friends. Kids can also use their time to play sports instead of being out in the streets. For adults, community centers are great places to find resources. If you are looking for a job, community centers help you fill out forms and applications.
Image source: http://austintexas.gov/department/pickfair-community-center
In Travis County, the East Austin Neighborhood Center and Montopolis Neighborhood Center give out necessities like food, clothes and child safety seats. The St. John Community Center and the South Austin Neighborhood Center also offer health services.
The Turner-Roberts Recreation Center, Virginia L. Brown Recreation Center and Gustavo “Gus” L. Garcia Recreation Center offer extracurricular activities. These community centers have different programs for children, teens, adults and seniors. There are also gymnasiums and work out equipment. We can see that community centers are places where we can stay active too!
Image source: http://www.austintexas.gov/resident/city-of-austin
Austin is a city where people love to help other people. Feel this sense of community! Start by checking out your community center websites. It is time you got the support you needed. You should take the time to visit your closest community center. Plan to attend regularly and make connections with your community!
For more information, a list of community centers and their locations in the Austin area, visit http://www.austintexas.gov/resident/community-centers
