Take Control of Your Health by Palladium-Item Media Group

Take Control of Your Health

LET’S GET STARTED Wellness is about taking charge of your health.

People often have routines established to maintain their lifestyle. Most follow regular preventive maintenance schedules on their cars, lawn mowers and other items. When was the last time you considered preventive maintenance on your health? That’s what practicing wellness is about.

ver the next 21 days, leading up to the ReidRide, we’ll look at health and ﬁtness for you and your whole family. We’ll offer some tips and tricks to help you get the gang off the couch or away from the computer to have some fun and healthy interactions.

Don’t wait until you are sick to see your doctor; see him or her at least once a year when you are well. If you don’t have a regular doctor, Reid can help you ﬁnd one. If you do, make a Well Check part of your annual calendar.

Do this assessment online:

Start with physical fitness Physical fitness is one of the best things you can do for your body, mind, and spirit. Exercise improves the way your body works, can make you look and feel better, gives you a powerful tool for improving your health. And for your children, it can help them feel better about themselves, better prepare them for a day of learning and provide a terrific forum for you to connect with each other. If you do not currently exercise, you may feel intimidated about starting. Exercise can be a tough adjustment to your lifestyle, but the rewards are great, and the obstacles become easier to overcome as you continue.

Which best describes your attitude? “Exercise is not for me. I don’t like to sweat,” or “I’m naturally slim so I don’t have to exercise,” or “ I have various reasons for not exercising more often.” Maybe all of the above? The assessment will ask. It will provide you personalized recommendations.

Give it a try. You might actually have a little fun with it.

Whether you exercise or you don’t, go online and take this simple Fitness Assessment. It can help you get started or motivate you to continue.

Tomorrow’s Topic: Keeping Fit with the Kids

1. Go to ReidHospital.org 2. Click on the Support Services tab 3. Scroll down to Wellness 4. Click on Wellness Tools in left rail 5. Click on Health Risk Assessments 6. Go to Fitness and start the assessment

For more tips on taking charge of your health go to at ReidHospital.org

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Saturday, July 28

Registration 6:30 a.m. • Starts 7:30 a.m. Reid Foundation’s 4th Annual ReidRide is open to all ages and ﬁtness levels. The 22-mile course provides stops along the way to relax and have a fun time. This is not a race. Proceeds from the event support “Shoes for Kids” for local children in need.

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Take Control of Your Health

LET’S GET STARTED Help Your Kids Get Physical

Exercise comes in three different ﬂavors – cardiovascular, ﬂexibility and strength training. As a parent, you should encourage your kids to do a variety of activities. Not only will it help their health and emotional well being, but it will keep their interest. If they have fun, there more likely to play along today, and well into the future.

ver the next 20 days, leading up to the ReidRide, we’ll look at health and ﬁtness for you and your whole family. We’ll offer some tips and tricks to help you get the gang off the couch or away from the computer to have some fun and healthy interactions.

Cardiovascular, or aerobic, exercise builds endurance by keeping the heart pumping quickly for an extended period of time. Once you have worked up to it, shoot for 3 - 4 hours per week, spread out through the week. Most reasonably healthy people can manage “low to moderate impact” aerobics, such as brisk walking, movement to music and swimming. Higher impact examples include playing basketball, bicycling, dancing, soccer and other sports.

Change it up Aerobic exercise is often repetitive, so look for ways to change it up so you don’t get bored. If you’re walking around the block, swing your arms forward and back the ﬁrst round (or hundred steps), then up and down or across your front and back the next rounds. Even consider clapping your hands in front then in back. Keeping your mind active will help keep you on track.

Tomorrow’s Topic: Fitness is Fluid

Having trouble getting your child to exercise all at once? That’s no problem. Spread it out throughout the day in 10 minute chunks of activity such as when your child gets up in the morning, right after school and an hour or so before getting ready for bed.

For more tips on taking charge of your health go to at ReidHospital.org

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LET’S GET STARTED From Water Flows Life

Water is the basis for all the ﬂuids of the body. All the cells and organs need water to function. Water regulates the body temperature through perspiration and helps move food through the intestines. It serves as a lubricant and makes up the ﬂuids surrounding the joints.

ver the next 19 days, leading up to the ReidRide, we’ll look at health and ﬁtness for you and your whole family. We’ll offer some tips and tricks to help you get the gang off the couch or away from the computer to have some fun and healthy interactions.

You get some water from the foods you eat, but drinking water is the best way to stay hydrated. Beverages containing caffeine or alcohol are not the best choices because they have a diuretic effect causing the body to release water. Your body loses water from excessive sweating from exercise or summer heat, urination and, when ill, from vomiting or diarrhea.

Water is the Cure Drink a lot of water - six to eight 8-oz. glasses of water daily. Drink more when the weather is hot or when exercising. It is better to drink small amounts of ﬂuid often instead of large amounts at one time. If infants and children become dehydrated, electrolyte solutions can be more effective than plain water. Avoid sports drinks containing lots of sugar that can cause or worsen diarrhea.

It is especially important to be aware of hydration levels during the hot summer months when dehydration can be caused by losing too much ﬂuid through perspiration, not drinking enough ﬂuids or both. Children are more likely to become dehydrated than adults because they weigh less and their bodies turn over water and electrolytes more quickly. Older folks and people with illnesses are also at higher risk.

DO NOT wait for signs of dehydration.

Call 911 if you or your child have the following symptoms: • Confusion • Dizziness

Dehydration can be life-threatening

• Lethargy • Light-headedness

Tomorrow’s Topic: Helping your Kids Succeed

For more tips on taking charge of your health go to at ReidHospital.org

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LET’S GET STARTED Working Your Way Up to Team Sports

Team sports are a great way for a child to be physically active but are not necessarily for every child. According to kidshealth. org, it’s not until about ﬁrst or second grade that they have the attention span, ability to grasp game rules or physical skills for many organized sports.

ver the next 18 days, leading up to the ReidRide, we’ll look at health and ﬁtness for you and your whole family. We’ll offer some tips and tricks to help you get the gang off the couch or away from the computer to have some fun and healthy interactions.

But they can still be physically fit. First, find out what interests them. Start by practicing with your child at home. Whether it’s throwing a ball into a waste basket, tumbling over your belly or kicking a ball against the garage door and fielding it back (with your help), your child can start by simply enjoying physical activity.

TIPS FOR PARENTS Each child has their own learning rate and individual issues such as physical height, health conditions, athletic abilities and fears. Give some honest thought to your child’s circumstances and temperament. A small child might be better suited to gymnastics than basketball. An overweight child might enjoy swimming over running. An important goal is to prevent your child from feeling frustrated and wanting to quit, risking turning them off from physical activity all together. As they get older, increasing school demands, feeling they aren’t “good enough” at a sport, or simply a busy family can make it harder to fit daily physical activity into your child’s day. Or, their interests may change. Help them find ways to stay fit with new physical activities they can enjoy.

Tomorrow’s Topic: Get in the Zone

For more tips on taking charge of your health go to at ReidHospital.org

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LET’S GET STARTED Find your

Zone

No matter how hard you exercise, your heart has a maximum rate, a limit to how fast it can beat per minute. When you perform aerobic exercise, you want to keep your heart beating at 60 - 80% of its maximum rate -- this is called your target heart zone.

ver the next 17 days, leading up to the ReidRide, we’ll look at health and ﬁtness for you and your whole family. We’ll offer some tips and tricks to help you get the gang off the couch or away from the computer to have some fun and healthy interactions. When feeling for the carotid pulse under the angle of the jaw, use very light pressure

You beneﬁt most when your heart beats in your target zone for at least 30 minutes total per day, for at least 3 days per week. Your target heart zone is high enough to condition your heart, but does not put too much stress on it. One way to determine your target heart zone is to determine an average based on your age.

Target Heart Rates for a One-minute Pulse Count Age

Low

High

20 30 40 50 60

100 95 90 85 80

150 142 135 127 120

(50% max.)

(75% max.)

When you Source: American Heart Association exercise, your heart rate should be between the lower and upper ends of your zone. Using the chart above, if, for example, you’re a 50-year-old, you’d want to exercise vigorously enough to get your heart beating faster than 85 beats per minute for 30 minutes, but not more than 127.

The radial pulse is felt on the wrist, just under the thumb

Exercise can help just about anyone feel and look better. However, some people should be cautious about beginning an exercise program. A doctor can help assess your risks and plan a program that is safe for you. If you do not currently exercise, speak to your doctor before you begin, especially if you have a serious medical condition such as diabetes, asthma or a history of blood clots, have pain or pressure in your chest, neck shoulder or arm after activities, bone or joint problems or any kind of heart condition.

Tomorrow’s Topic: Are you ready to Ride?

For more tips on taking charge of your health go to at ReidHospital.org

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Let’s Get started ReidRiders Bike for the fun of it

THE START The 22 mile ride begins promptly at 7:30 a.m. from Reid Hospital. Check-in from 6:30-7:15 a.m., sign the waiver, receive your t-shirt, map, and pick up your cowbell (if you indicated Pal-Item on your registration). As the Ride begins, riders will travel south along the newly paved US 27.

eidRide provides an opportunity to bike with friends, promote wellness and give children in need an opportunity to stay active. Through sponsorships and registrations, more than 2,000 pairs of shoes are provided each year for needy children in the community.

And Bike for a Cause Every $10 generated by ReidRide buys a pair for quality athletic shoes for a local child. As a result of the support generated from last year’s ReidRide, the Shoes for Kids program distributed over 2,500 pairs of shoes to school-age kids.

Wayne County Sherriff, Richmond Police, Richmond Fire, Centerville Police, Centerville Fire, Wayne County Emergency Management, Wayne County Highway, Rural Metro, Dublin Fire/EMS, Cardinal Greenway and several other departments will all work make your ride as safe as possible. While you’re making your way along the route - please thank them (jingle your bell) for their time and effort. Take a break at the 9 mile marker in Centerville, and grab some refreshments. Of course you are welcome to ride on through if you wish. THE FINISH You’ve done it - 22 miles! It’s time to join the fun at Reid Hospital. You will ﬁnd refreshments, massages, photo opportunities, music played by G101.3, and prize drawings.

Melissa Schroeder, Reid education secretary and participant in the distribution effort, relates, “I was working with one little girl. After we tried on two pairs of shoes that did not ﬁt, we had one last option in her size and a different style than the other two pairs. Her face totally lit up when I opened the box and she said, “Oh, I love them! Please, oh please, oh please God let them ﬁt!’” And they did.

Tomorrow’s Topic: Pace with your body Saturday’s Topic: Bike Safety

For more tips on taking charge of your health go to at ReidHospital.org

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LET’S GET STARTED Be Kind to Your Body

Most people know to warm up their car on a cold morning. And a hard uphill climb on a hot day may cause it to over-heat. It’s pretty much the same with your body. Warming up to exercise and cooling down afterward are good habits to get into.

ver the next 15 days, leading up to the ReidRide, we’ll look at health and ﬁtness for you and your whole family. We’ll offer some tips and tricks to help you get the gang off the couch or away from the computer to have some fun and healthy interactions.

Cool down exercises slow the heart rate and stretch warm muscles Cooling down after a workout to slow your heart and respiration (breathing) rate back to normal is also very important. The reverse of warming up, cooling down should gradually bring your body back to its resting state. If you don’t cool down, your blood pressure may drop too quickly, which can cause dizziness or lightheadedness. Cool down by slowing your activity, but not stopping it completely. Keep going at the reduced pace for about 5 minutes, gradually slowing down every 1 - 2 minutes, until you are ready to stop.

Tomorrow’s Topic: Bike Safety

Warm up for 5 to 10 minutes before exercising to gently get the blood circulating You should not go from rest one minute to intense exercise the next. Spending a few minutes warming up your body and your muscles before you begin intense exercise is extremely important. By letting your body adjust gradually to the demands of exercise, you avoid injuring your muscles and put less strain on your heart. You may also ﬁnd exercising easier and, therefore, more enjoyable when you warm up ﬁrst. You can warm up with any simple, comfortable movement. For example, if you are going for a brisk walk, you can start at a slower pace.

For more tips on taking charge of your health go to at ReidHospital.org

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LET’S GET STARTED Be Safe with your Bike on the Road

As we gear up for the ReidRide, it’s good to remind ourselves of some basic bike safety tips.

BICYCLE HAND SIGNALS

Always wear a helmet – safety rated and a snug, but comfortable fit. Wear white or colorful clothing for visibility. Riding at night - wear white and invest in a rear and front light. Ride in the right lane, with the flow of traffic, never ride facing oncoming traffic. Do not ride more than two abreast. Don’t hug the curb – ride at least 24” from the curb to avoid street hazards such as sewer drains and edge of road damage. Riding away from the curb makes you more visible and allows you room to maneuver in dangerous situations. Ride in wide roads and roads with low traffic when possible. In multiple lane, and in one-way streets, ride in the right lane except when preparing for a left turn. Obey all traffic rules and laws. Watch your speed and always feel in control of your bike – especially in traffic. Us Use hand signals when turning and stopping. Consider making an audible signal when approaching other riders from behind – nothing loud or startling, but something simple, like a ringing bell. Use a mirror – watch to the rear and sides just as you do when driving a car. Things to have each time you ride: adjustment tools, plenty of water and a nutrition bar. These are just a few bicycle safety tips; remember, always use your common sense.

Tomorrow’s Topic: Stop Taking On Pounds

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Take Control of Your Health

In Indiana, 14.8% of children are overweight or obese.

In Ohio, 18.5% of children are overweight or obese.

For the ﬁrst time in our history, children of this generation will die at a younger age than their parents.

Our lifestyle and eating habits, and those that we’ve taught our children, have changed, and the result is an epidemic in childhood obesity.

REDUCED PHYSICAL ACTIVITY

4 HOURS A DAY SPENT

WATCHING TV, USING COMPUTERS, AND PLAYING VIDEO GAMES

CHANGES IN FOOD CHOICES 78% – 89.5%

OF CHILDREN AGES 2 TO 11 ARE NOT EATING ENOUGH VEGETABLES

It’s time to

STOP Reid’s S.T.O.P. program improves physical and emotional health for the whole family. S.T.O.P. is a program that guides and supports children and their families through weight management issues. For 12 weeks, participants ages 7 to 17 attend weekly sessions with at least one parent. In an outpatient group setting, health professionals work with them on nutrition, exercise, and behavior management. With the guidance of health professionals and the support of a positive environment, your child can become physically and emotionally healthier.

For more tips on taking charge of your health go to at ReidHospital.org

Tomorrow’s Topic: Eating Healthy

Stop Taking On Pounds.

Reid Hospital Foundation provides this $45,000 program to the community free of charge. Although some insurance companies will pay a portion of the cost, most do not. We understand that habits - good or bad begin at a young age. Our hope is to instill positive habits that will last a lifetime. To donate to the STOP program, please go to ReidHospital.org/foundation.

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LET’S GET STARTED

Eating Right helps you Reach Your Goals

The right nutrition plan and healthy eating habits help you and your child reach your weight management goals, helping you feel better and more energized. Start with the following:

TOP is a 12-week program offered by Reid Hospital to teach children and their parents how to better manage their health in an effort to affect the current epidemic in childhood obesity. Today’s tip includes information from that program.

• Eat every meal, especially breakfast • Make wise food choices • Portion your food • Increase fruit and vegetables in the family’s diet • Distinguish physical hunger from psychological hunger • Establish an environment supportive of healthy eating habits The STOP program provides customized family nutrition plan.

Nutritious Recommendations Fruits and vegetables are good sources of fiber, vitamins and minerals. Eat five or more servings of fruits and vegetables per day. Grains: Eat six or more servings per day of whole grain bread, cereals, crackers, rice, pasta and starchy vegetables. These foods are high in the B vitamins, iron and fiber and are low in fat and cholesterol. Avoid butter rolls, cheese crackers, croissants and sugary baked goods. Healthy proteins like lean meat, poultry, seafood, lentils and nuts are good sources of protein, iron, vitamins and minerals. Eat no more than 6 cooked ounces of meat, poultry and fish daily. Avoid high-fat and processed meats and no more than three or four egg yolks per week. Skim milk and other low-fat dairy products are good sources of protein, calcium and vitamins. Saturated fat causes cholesterol to build up in your arteries, putting you at risk for major health problems. Limit total fat intake to 25 - 35% of your total daily calories. Keep saturated fats to only 10% of your total daily calories. Maintain your ideal body weight and exercise regularly.

Reid Hospital Foundation provides this $45,000 program to the community free of charge. To donate to the STOP program, please go to ReidHospital.org/foundation

Tomorrow’s Topic: Helping your kids develop healthy habits

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LET’S GET STARTED Behavior Management: Promoting Health in the Family

.T.O.P. is a 12-week program offered by Reid Hospital to teach children and their parents how to better manage their health in an effort to affect the current epidemic in childhood obesity. Today’s tip includes information from that program.

Feel Good Fitness The STOP program also addresses the importance of exercise with your family and designs a program that meets the unique needs of your child or adolescent. It begins with a comprehensive exercise evaluation, and then a customized training program that adjusts as your child loses or maintains weight to increase their overall ﬁtness. In addition to at-home exercises and activities, each session engages participants in moderate-intensity exercise - all of which are fun activities and encourage free play. Contact your physician to enroll your family in the STOP program. Don’t have a family physician? Reid can help. Call (765) 935-8934 or go to ReidHospital.org and click Find A Physician.

To effectively manage weight, families can learn how to become aware of their eating and activity behaviors, gain control over these behaviors, and choose eating and exercise habits that promote long-term health. By learning what behaviors trigger unhealthy eating habits, you can set goals and develop strategies for building a healthier lifestyle. Parents can support their children by helping them: • Keep records of exercise and food selection. • Set and keep limits on eating habits. • Substitute unhealthy habits with positive behaviors – a carrot for a candy bar. • Being healthy role model for the family. • Reward healthy behaviors with social praise and appropriate incentives. By promoting healthy lifestyles as a family, children can achieve their weight management goals while building self-esteem and improving their health. The STOP program helps parents and children determine speciﬁc triggers and behaviors and develop solutions to address them.

Reid Hospital Foundation provides this $45,000 program to the community free of charge. To donate to the STOP program, please go to ReidHospital.org/foundation

Tomorrow’s Topic: Build a Better Plate

For more tips on taking charge of your health go to at ReidHospital.org

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LET’S GET STARTED Get your plate in shape

Before you eat, think about what goes on your plate. Foods like veggies, fruits, whole grains, low-fat dairy and lean proteins contain the nutrients you need without too many calories. The USDA’s ChooseMyPlate website offers the following guidelines.

ver the next 10 days, leading up to the ReidRide, we’ll look at health and ﬁtness for you and your whole family. We’ll offer some tips and tricks to help you get the gang off the couch or away from the computer to have some fun and healthy interactions. Make half your plate veggies and fruits. They are full of nutrients and promote good health. Choose red, orange and dark green veggies such as tomatoes, sweet potatoes and broccoli.

Add lean proteins. Protein comes in two forms – animal, including meats, eggs, cheese and seafood, and plant, including beans, peas, nuts, soy and seeds. Enjoy a variety daily, including seafood at least twice a week. Keep your meat and poultry servings lean (remove poultry skin and avoid breading).

Include 100% whole grains in at least half of your grains. Whole grains in bread, pasta, rice, crackers and cereals provide more nutrients like fiber than refined grains. Read the ingredients on the label for find whole grain or whole wheat foods.

Tomorrow’s Topic: Be a Healthy Role Model

Don’t forget the dairy. Pair you meal with a cup of fat-free or low-fat milk. They provide the same amount of calcium and other essential nutrients as whole milk without all the empty calories.

Drink water instead of sugary drinks. Cut the calories with unsweetened beverages such as iced tea and 100% fruit juices. Feeling fatigued and unfocused? Drink more water.

Eat some foods less often. Things like pizza, fatty meats such as bacon, ribs, sausage and bologna and highlysugared cakes, cookies, candies and ice cream should be eaten as occasional treats, not every day menu items. Also, limit your intake of salt or sodium (you’ll be amazed how much salt you ﬁnd in foods when you read the labels).

For more tips on taking charge of your health go to at ReidHospital.org

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LET’S GET STARTED Be a healthy role model to your children

You are the most important inﬂuence on your children. You can do many things to help them develop healthy habits for life.

ver the next 9 days, leading up to the ReidRide, we’ll look at health and ﬁtness for you and your whole family. We’ll offer some tips and tricks to help you get the gang off the couch or away from the computer to have some fun and healthy interactions.

1 2

Show by example. Eat vegetables, fruits and whole grains with meals and as snacks. Let your kids see that you like munching raw veggies. Try new foods yourself. Describe its taste, texture and smell. Offer one new food at a time. Serve something your child likes along with the new food. Avoid lecturing or forcing your child to eat. On the other hand, when meals are not eaten, kids do not need replacement foods such as cookies or candies.

Get creative in the kitchen. Cut food into fun shapes with cookie cutters. Name a food your child helps make like “Jack’s special potatoes.” Encourage them to invent new snacks making trail mixes from dry wholegrain and low sugar cereals and dried fruit.

Tomorrow’s Topic: Little things can make a big difference

4 5

Offering a wide variety of foods helps them get the nutrients they need plus teaches them to try and like more foods.

Reward with attention, not food. Show love with hugs and kisses; comfort with hugs and talks. Do not offer sweets as rewards as your child is taught sweets are better than other foods.

Listen to your child. If your child says he or she is hungry, offer a healthy snack like a fruit, even if it’s not the scheduled time to eat. Talk about fun and happy things at meal time. Turn the TV or other distractions off.

Limit screen time. Allow no more than 2 hours a day of TV or computer game time. Get up and moving during commercials to get physical activity.

For more tips on taking charge of your health go to at ReidHospital.org

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LET’S GET STARTED

Trick yourself into healthier eating

Healthier eating habits aren’t just about food. It’s about eating the right foods, but also, it’s about balance and quantity.

ourish Yourself! Reid Hospital & Health Services offers NOURISH YOU, an adult weight management program running in 16-week sessions. Each session includes both dietary coaching as well as an hour of ﬁtness exercises. Morning, noon and evening sessions are available. To join in these small group sessions, call 765-983-3423. Balance and Burn Your Calories Calories are the fuel you need to work, play, sleep and reenergize. The trick is to balance calories with the nutrients you need, limit the empty calories – those with little or no nutritional value, and exercise that burns calories. Here are some stats to help you burn off excess calories, based on a 154 lb. man exercising for 30 minutes. Those who weigh more will burn more.

Moderate Physical Activities Walking (3.5 mph) Bicycling Golﬁng (walk, carry clubs) Light gardening Dancing Hiking (varying terrain)

Calories

140 145 165 165 165 185

Tomorrow’s Topic: Liven up your meals with more fruits and vegetables.

Enjoy your food but eat less. Drink a glass of water or 100% fruit juice before mealtime to push back hunger pangs. Pay attention to hunger and fullness cues before, during and after meals (you’re often full before your tummy has sent your brain the message). Get to know your body’s rhythms.

Avoid oversized portions. Use a smaller plate, glass or bowl. Portion out the foods you eat. When eating out, choose a smaller size option, share a dish or take home part of your meal.

Avoid starving yourself. It’s better to eat small, healthy snacks throughout the day than to starve yourself and overeat at the next meal. Be careful of skipping meals as it often leads to unhealthy snacking.

Take the time to fully enjoy your food as you eat it. Eating too fast, or while you’re distracted, often leads to eating too many calories. Savor your food. Put down your fork between bites and take a drink.

Vigorous Physical Activities Calories Heavy yard work (chopping wood) 220 Basketball 220 Walking (4.5 mph) 230 Aerobics 240 Swimming (slow laps) 255 Running (5 mph) 295 Bicycling (10+ mph) 295

For more tips on taking charge of your health go to at ReidHospital.org

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LET’S GET STARTED

Liven up your meals with fruits and vegetables

1 2

Expand the ﬂavor of your casseroles. Mix vegetables such as sautéed onions, peas, pinto beans or tomatoes into your favorite dish to energize an old favorite. Planning something Italian? Add extra vegetables to your pasta dish. Slip some peppers, spinach, red beans, onions or cherry tomatoes into your traditional tomato sauce. Vegetables provide texture and low-calorie bulk that satisﬁes.

Get creative with your salad. Toss in shredded carrots, strawberries, blueberries, spinach, watercress, dried cranberries or sweet peas for a fun and ﬂavorful green salad. Add raspberries to your pasta salad.

Tomorrow’s Topic: Cut back on your kid’s sweet treats

Discover the many benefits of adding vegetables and fruits to your meals. They are low in fat and calories while providing fiber and other nutrients. They also add color, flavor, variety and texture. Veggies that are rich in color - red, orange or dark green, are full of vitamins and minerals. Try acorn squash, cherry tomatoes, sweet potatoes or collard greens.

Liven up an omelet. Boost the color and ﬂavor of your morning omelet with vegetables such as tomatoes, peppers, mushrooms or spinach. Simply chop, sautée and add them to the eggs as it cooks.

5 6

Sweeten up your oatmeal naturally with your favorite berries, chopped apples or bananas.

Get in on the stir frying fun. Cook healthier by stir frying your veggies like broccoli, carrots, sugar snap peas, cauliﬂower, mushrooms, onions and green beans - in a 1/4 cup of low sodium chicken or beef broth.

Buy vegetables and fruits in season for best ﬂavor, or frozen and canned versions. Stock up when they’re on sale.

For more tips on taking charge of your health go to at ReidHospital.org

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LET’S GET STARTED Cut back on your kid’s sweet treats

Limit the amount of foods and beverages with added sugar your kids eat and drink. These foods have a lot of calories, but very little in nutrients. Most added sugars come from sodas, energy drinks, juice drinks, candies, cakes, ice cream and other desserts.

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It’s not necessary to get rid of all sweets, but administer them in small doses. Show kids a small amount of treats can go a long way. Make fruit an everyday dessert. Serve baked apples with cinnamon, pears dressed up as faces with raisins and lettuce or enjoy a fruit salad. Or serve yummy frozen juice bars (100% fruit) instead of high calorie desserts.

Choose not to offer sweets as rewards. By offering food as a reward for good behavior, children learn to value some foods over others. Reward your children with a game together, kind words or non-physical items like stickers to make them feel special.

Tomorrow’s Topic: Eat healthy but stay on budget

Encourage kids to invent new snacks. Make your own snack mixes with dry whole-grain cereal, dried fruits and unsalted nuts or seeds. Provide the ingredients and allow kids to choose what they want in their new snacks. Bag it up in smaller amounts to drop into their lunchbox.

Make food fun. Sugary foods are advertised as fun foods. Make nutritious foods fun by asking your child to get creative. Create a smiley face with sliced bananas and berries. Cut fruit into fun shapes with a cookie cutter.

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Make treats “treats,” not everyday food. Treats are ﬁne once in a while. Just limit them to intermittent occasions.

If kids don’t eat their meals, they don’t get sweet “extras.” Keep in mind that cookies and candies should not replace foods that are not eaten at mealtime. Keep healthy items like carrots on hand for these occasions.

For more tips on taking charge of your health go to at ReidHospital.org

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Saturday, July 28

Registration 6:30 a.m. • Starts 7:30 a.m.

ReidRide.org.

Indicate Pal-Item and receive your own bike bell.

Take Control of Your Health

LET’S GET STARTED Eat healthy but stay on budget

Eating healthy foods can be less expensive than less healthy foods. The trick is to plan before you shop, look for the best prices and prepare foods in advance. Here are some tips:

Plan, plan, plan! Before you head to the store, think about a week’s worth of meals. Stews, casseroles and stir-fries will stretch higher priced items into more portions. Make a list based on what you don’t already have.

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Get the best price. Check the newspaper (Wed/Thurs/Sun) for store sales and coupons. Look for specials on seafoods and meets. Compare and contrast. Find the “unit price” on the shelf directly below the product. Use it to compare against different brands, and different package sizes.

Tomorrow’s Topic: Shop smart for fruits and vegetables

Easy on your wallet. Certain foods are typically low-cost options all year long. Try beans for a low-cost protein, carrots, greens and potatoes for veggie options and apples and bananas for fruit choices.

Cook once, eat all week! Prepare a large batch of a “foundation” food (see next tip) or favorite recipe, then freeze in individual containers to use throughout the week.

Spice up your left-overs – use them in new ways. Use leftover (or foundation) chicken as a stir-fry once day, on a garden salad the next, then as a chili later in the week.

Eating Out. Restaurants can be expensive. Save money on the early bird special or by going out for lunch instead of dinner (save the doggy bag for dinner). Stick to water with lemon instead of other beverages to save a couple bucks on each person.

For more tips on taking charge of your health go to at ReidHospital.org

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Saturday, July 28

Registration 6:30 a.m. • Starts 7:30 a.m.

ReidRide.org.

Indicate Pal-Item and receive your own bike bell.

Take Control of Your Health

LET’S GET STARTED Shop Smart for fruits and veggies

Nutritious choices don’t need to hurt your wallet. Getting enough fruits and vegetables promotes health, potentially saving on medical expenses, and are generally less expensive than other food choices.

Celebrate the season. Use fresh fruits and veggies when they are in season for great taste and savings. Buy smaller amounts more frequently, or buy some fruits before they are fully ripened rotating them into the mix, for greater longevity and variety. If fruits get over-ripe, throw them into a smoothie with yogurt or iced with low-fat milk in the blender.

Try canned or frozen. Canned or frozen veggies can be less expensive than the out-of-season fresh choices. Compare price and numbers of servings for the same veggie in fresh, frozen and canned options.

Tomorrow’s Topic: Beat up on Stress

Buy in bulk when items are on sale. A large bag of potatoes is typically cheaper than individual potatoes. Stock up on canned and frozen fruits or veggies when they go on sale.

Store brands = savings. Opt for store brands when possible. You will get the same or similar product for a cheaper price. The contents may be purchased from the same cannery with different labels applied.

Keep it simple. Buy vegetables and fruits in their simplest form. Pre-cut, pre-washed, and ready-to-eat are convenient, and may be a good choice, but will cost more than the basic form, so balance convenience and price in your choice equation.

For more tips on taking charge of your health go to at ReidHospital.org

This message is brought to you by:

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Saturday, July 28

Registration 6:30 a.m. • Starts 7:30 a.m.

ReidRide.org.

Indicate Pal-Item and receive your own bike bell.

Take Control of Your Health

LET’S GET STARTED Beat stress before it beats you

Stress is a normal feeling. In small doses, stress can help you get things done. But it can affect your physical health. You may have a harder time focusing when you become over-stressed, feel overly tired, lose your temper more often or have problems with your sleep.

ver the next 3 days, leading up to the ReidRide, we’ll look at health and ﬁtness for you and your whole family. We’ll offer some tips and tricks to help you get the gang off the couch or away from the computer to have some fun and healthy interactions.

Look at your diet. Eat foods that improve your sense of well being, like fruits and vegetables. Limit foods that can create an energy roller coaster like caffeine, excessive sugars and alcohol. While producing a temporary high, they can also result in fatigue.

Physical activity has many beneﬁts including promoting a sense of well being and increasing your level of energy. Decide on a speciﬁc level, amount and kind of physical activity. Exercise with a buddy if possible. Shoot for 20 minutes of exercise three times per week.

Tomorrow’s Topic: Helping Kids Cope with Stress

Here are some tips for assessing and managing stress.

Support system: Everybody needs someone that can help them through the hard times when they occur. Maybe it’s family, maybe friends, maybe a counselor. Make an effort to get out and socialize, even if you don’t feel like it. Social interaction is energizing.

Relaxation comes in many forms. Sometimes you just need to step back, take a breath and gain some perspective. Use hobbies to help you relax, ﬁnd interests or activities that focus your thinking elsewhere and stop obsessing. Yoga, tai chi and various forms of meditation can be effective. Similarly, it’s important to make sure you get enough restful sleep. Caffeine that can make getting to sleep more difﬁcult, or anti-depressants such as alcohol may help you get to sleep, but not stay asleep. One of the most effective stress reducers is to go have fun - laughter is healing.

For more tips on taking charge of your health go to at ReidHospital.org

This message is brought to you by:

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Saturday, July 28

Registration 6:30 a.m. • Starts 7:30 a.m.

ReidRide.org.

Indicate Pal-Item and receive your own bike bell.

Take Control of Your Health

LET’S GET STARTED Help your children cope with a stressful world

Stress reducing tips for kids: • Try to relax, listen to calm music, take a warm bath. • Exercise – physical activity reduces stress. • Set realistic expectations. Do your best but remember nobody is perfect. • Love yourself. You are good enough. • Eat regular meals. Snack on healthy foods like fruit or veggies. • Engage in a hobby or ﬁnd an enjoyable interest. • Respect others and be with others who accept and respect you. • Talk about your problems with someone you trust; ask for help. • Laughter is the best medicine. If watching TV, opt for a comedy over a drama. Look for activities that help you smile. • Join a group that does good works, like scouts. Focusing on the needs of others helps you reduce worry about your own concerns.

Tomorrow’s Topic: Making Good Times Healthy Times

Children learn how to respond to stress by what they have seen and experienced in the past. Often, stresses experienced by children seem insignificant to adults, but because children have few previous experiences from which to draw, even situations that require small changes can have enormous impact on a child’s feelings of safety and security. Signs your child might be experiencing stress include worry or anxiety, intense or new fears, inability to control emotions, unwillingness to participate, loss of appetite, headaches or stomach aches and troubles with sleep. Things that can cause stress include a family relocation, troubles or illnesses amongst parents or siblings, difficulties in schools with peers or grades, etc. An open, accepting flow of communication in families helps reduce anxiety and depression in children. Encourage your kids to discuss their emotions and help them find simple ways to respond to, or change, stressful situations.

Here are a few tips for parents: • Listen without being critical. • Use positive encouragement – reward over punishment. • Build your child’s self worth with affection. • Involve your child in activities where they can succeed. • Give your child opportunities to make choices, building a sense of control over their life. • Encourage physical activity.

For more tips on taking charge of your health go to at ReidHospital.org

This message is brought to you by:

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Saturday, July 28

Registration 6:30 a.m. • Starts 7:30 a.m.

ReidRide.org.

Indicate Pal-Item and receive your own bike bell.

Take Control of Your Health

LET’S GET STARTED Make celebrations fun, active, healthy

Great parties and family gatherings can be easy to do when tasty, healthy foods are offered in a fun, active environment.

ver the past 20 days leading up to the ReidRide, we’ve explored at a number of fitness topics – from exercise and nutrition for adults to encouraging a healthy lifestyle for your kids. Below is a complete list of the Take Control of Your Health topics. If you missed one, or would like to revisit one, you’ll find them all online at www.pal-item. com/ads/special-direc/index.html Online health assessment Help your kids get physical From water flows life Work your way up to team sports Find your heart rate zone ReidRide – For fun and for good Warm ups & Cool downs Bike safety S.T.O.P. Childhood Obesity Eating right Promoting family health Get your plate in shape Be a healthy role model Tips & tricks for healthy eating Fruits & vegetables Cutting back sweet treats Eat on a healthy budget Shopping smart Stress management Childhood stress Healthy Celebrations

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Focus on Friends and Family. Food is part of an event, but doesn’t need to be the center of attention. Focus on activities that mix people up and keep them moving. Make foods look festive. Decorate foods with nuts, or use new shapes for veggies. Add eye-catching color with fruits.

Offer unique thirst quenchers. Make ice cubes with 100% fruit juice. Create a ﬂoat by adding a scoop of low-fat sorbet to seltzer water. Water with lemon is a great hydrator. Make moving part of the party. Dancing, playing active games, wiggling and giggling add fun. Try some healthier recipes. Find ways to cut back on sugar, salt and fat as you prepare your favorite recipes.

Be a cheerleader for healthy habits. Keep in mind that children follow what the adults around them do, even at parties. Set a good example.

Tomorrow: Come out for the Ride – Ride a bike or cheer the riders. Its sure to be a good time. For more tips on taking charge of your health go to at ReidHospital.org

This message is brought to you by:

PI-0000154206

Saturday, July 28

Registration 6:30 a.m. • Starts 7:30 a.m.

ReidRide.org.

Indicate Pal-Item and receive your own bike bell.