Here in the U.S. there’s a big culture built around meat-eating that can sometimes feel unavoidable. The summer can prove to be even more difficult with our weekend schedules filled with family BBQ’s and baseball games where burgers and brats are the norm.
Lean meats like chicken and fish are excellent alternatives to red meats, which can lead to certain heart issues along with a host of other health problems.
But let’s shake it up this summer with some lighter protein options - soy, whole grains, nuts and seeds, and certain veggies can be lower in saturated fat and contain phytonutrients that may help fend off disease.
1. Pistachios: Surprisingly, these little green-colored nuts have 6 grams of protein per serving. They also have plenty of fiber, potassium, vitamin B6, iron, antioxidants and other nutrients. When you’re craving something salty and crunchy, this snack could be the way to go over that fatty and processed bag of chips.
2. Oats: Whole-grain oats are another awesome protein-filled option with 5-6 grams per cup of cooked oats. Added bonus: they contain beta-glucan, a type of soluble fiber that helps lower blood cholesterol and keeps you fuller, longer. With oats’ complex carbs along with all that protein and fiber, you’re sure to get your morning started right.
3. Asparagus: Can a green vegetable have a lot of protein? The answer is yes! A cup and a half of cooked asparagus has over 6 grams of protein, about the same as the large egg you had for breakfast. Protein aside, this veggie also supplies folic acid (an important B vitamin, particularly for women of childbearing age) as well as vitamin C, iron, and more than 2 grams of fiber per cup.
4. Chia Seeds: These tiny seeds have been all the rage this year, and it’s no wonder why when a mere 2 tablespoons added to any meal can add about 3 grams of protein. Like the others, this protein source has additional benefits, including fatty acids (omega-3 and omega-6), which have been shown to help reduce inflammation and heart disease. You don’t have to eat them straight – add them to your morning oatmeal, blend them in your smoothie, or toss them on a salad as an alternative to chicken or fish.
None of these foods strike your fancy? Check out these other meatless protein options with tasty recipes that are sure to satisfy your craving.
Eleanor Roosevelt said, “Happiness is not a goal…it’s a by-product of a life well lived.” Are you ready to get heart healthy and happy this summer? To reach that emotional state of joy and happiness, you need to take measures and choose to have a healthy lifestyle. By investing in modest lifestyle changes you can cut your risk of coronary heart disease. Let’s examine ways that you can keep your heart healthy consequently increasing your own state of happiness.
Thank you to everyone who supported our first ever GrapeVine Conference! Over 70 community nurses joined us for this 2-day event where we had the opportunity to teach 6 updated GrapeVine training units covering women’s health topics like diabetes prevention, gynecological cancers, breast cancer, bone health and breastfeeding and oral health.
The focus of this event was to provide educational resources and support to our community nurses by connecting them through networking opportunities, health training sessions and break-out activities. Attendees also enjoyed engaging in physical opportunities during meal times, which included walks around the beautiful State Capitol and stretching exercises with instructors from Barre3. We were excited that over half of our attendees this year were new to the GrapeVine Project and are looking forward to their future involvement!
What people are saying…
“Thanks to the GrapeVine materials, we’re doing lots of programming in rural areas which is good because a lot of people haven’t heard about the information we are presenting.”
- Kris Wisnefske, Monroe Clinic, Monroe, WI (Monroe County)
“One lady came up to me after a GrapeVine presentation and said ‘I don’t know how you know all this information.’ I said it’s the Wisconsin Women’s Health Foundation that provides the information. I just share it. Before I had to piece things together, with the GrapeVine materials now I have it all in one place.”
-Cynthia Schoettler, Parish Nurse, Madison, WI (Dane County)
“We’re really excited to do our first presentation, to get the word out, and to get other groups involved. I’m very impressed how organized the materials are. It’s a desk reference for me. If I had to do this research, it would take me hours and I wouldn’t be sure that I had all the key points.”
- Melanie Simpkins, Green Lake County Health Educator, Ripon, WI (Green County)
Interested in getting involved with the GrapeVine Project?
Contact Program Manager, Nora Miller, for more information at 608-251-1675 x 103, firstname.lastname@example.org.
Are you bored to tears when you walk on the treadmill at your gym? Are you up at dawn lifting weights in your dim bedroom while your spouse remains sleeping? Do your children or grandchildren prefer to play on their computer than go to play at the park? It’s time for a change! This month I want to help you shift your mindset that exercise must be in a large building where you are jogging beside 28 other people. Understand I am not against gyms. They provide great support numerous classes and various machines to keep your heart beating at its peak performance. But exercising in nature has special benefits for the mind and body. Exercise can happen anywhere, but as spring bursts into summer, let’s plan on getting outside to be active!
Memorial Day is past, and you know what that means? The countdown is almost over! We are so excited to see everyone at the GrapeVine Conference next week. This will be an exciting event full of learning, networking and more.
We are particularly excited to unveil two brand new education units that will be shared with women throughout the state. We are also excited to welcome over 30 new providers into the GrapeVine Project.
None of this would be possible without our generous sponsors and exhibitors:
- Dean / St. Mary’s / SSM
- Delta Dental
- University of Wisconsin Department of Obstetrics and Gynecology
- Meriter Health Services
Bellin Health Care Foundation
- Honoring Choices Wisconsin, an Initiative of the Wisconsin Medical Society
- Home Health United
- Dane County Area Agency on Aging
- Aging & Disability Resource Center of Dane County
- Wisconsin Council of the Blind and Visually Impaired
- America Diabetes Association
- Wisconsin Breast Cancer Coalition
- End Domestic Abuse Wisconsin
- Catholic Charities of Madison
- Alzheimer’s Association
Thank you so much for your support as we work to educate women and families throughout Wisconsin!
Like any other chronic health condition, untreated mental health conditions can worsen with time.
That’s why organizations like Mental Health America of Wisconsin are emphasizing the importance of awareness and preventative treatment as we observe Mental Health Month this May.
When we think about common health issues in our country like cancer, heart disease, or diabetes, we don’t wait for them to develop. We start before Stage 4, implementing preventative measures to help keep our children and family members healthy. This mindset should also apply to our mental health.
“The good news is, most mental health problems are very treatable. The bad news is, there are several barriers that prevent people from getting treatment,” writes Huffington Post Healthy Living Blogger and Psychotherapist, Amy Morin. “Many people fail to recognize the warning signs and symptoms of a mental health problem. There’s also still a stigma associated with seeking treatment for mental health problems. And for many people, treatment simply isn’t affordable.”
It’s important, then, to learn the signs and address symptoms early on in order to plan an appropriate course of action to achieving overall health. We must also work together to get the word out about mental health awareness and the resources that are available for those who struggle with this reality.
Thankfully, there are resources out there that are free and available to the public. One of the quickest and easiest ways to determine whether you are experiencing symptoms of a mental health condition is to take a mental health screening. Mental Health America has online screening tools for depression, anxiety, bipolar disorder, and post-traumatic stress disorder. MHA’s goal is to get every American screened and aware of their mental health, so they can address it #B4Stage4.
You can also visit MHA’s website and use their Mental Health Resources tool - it will locate support groups, help lines and therapists according to the county you live in.
66 years ago May is Mental Health month was started by MHA Wisconsin’s national organization to help raise awareness about mental health conditions and the importance of good mental health for everyone. You can get involved this month by attending their Music for the Mind benefit concert on May 29 in Milwaukee. The event is open to all ages and will feature live music, coffee beverages and libations. Show support for the MHA of Wisconsin and all the work they’re doing in Wisconsin!
Your involvement doesn’t have to stop there. Be an advocate every day to help change the stigma of mental illness. Reach out to your loved ones to let them know they are supported. And take care of yourself by checking-in with your mental health regularly.
Happy Nurses Week to all of the nurses who partner with the Wisconsin Women’s Health Foundation. First Breath, My Baby & Me, GrapeVine Project, Komen Breast Fund, and our other initiatives would not be successful without your expertise and passion. We hope you take some time for yourself this week. You deserve it!
Upcoming Opportunity for Nurses:
Register for our First Annual GrapeVine Conference, held June 1st and 2nd at the Concourse Hotel in Madison, Wisconsin. You’ll get started in the program by being trained on four units and learning from existing GrapeVine nurses. It is free. Register here for the conference or contact Program Manager, Nora Miller, for more information at 608-251-1675 x 103, email@example.com.
Gardening is an excellent activity for people of all ages. It gets you outdoors, away from your computer or TV, breathing in the fresh air and building up a nice sweat. Plus, it provides a beautiful and soothing environment, while also giving you a sense of accomplishment as you reap the benefits of your labor.
Here’s why you should plant a garden this summer. Big or small, it can help us maintain our physical and mental health:
- Gardening can help alleviate stress: A study published in The Journal of Health Psychology compared reading and gardening as a form of stress relief. The results found that the gardening group not only reported better moods, but they had measurably lower levels of cortisol, “the stress hormone”.
- Gardening is a form of exercise, leading to healthier hearts: A Stockholm study of almost 4,000 people shows “regular gardening or DIY can prolong life by as much as 30% in 60-plus age group”. As we get older, more vigorous exercise can be hard on our bodies. 30 minutes of gardening a day is a great alternative, as it requires movement of both arms and legs.
- Gardening can improve hand strength and dexterity: With age, both our hand strength and dexterity start to diminish, and the number of activities we can enjoy diminish as well. Gardening gets us exercising our hand muscles, helping to keep them strong and agile. Related research led to it’s incorporation into some rehabilitative programs for stroke patients as a way to rebuild strength and ability. However, it’s important to note that gardening can lead to repetitive stress injuries like tendonitis or carpal tunnel. Be sure to do some simple warm ups to prevent this.
- Gardening can lift our moods and help with depression: It’s no surprise that spending time outside makes us happier. The fresh air, the sun…that wonderful scent of blooming flowers and beautiful display of colorful produce. There are some places that are using gardening as “horticulture therapy”. In Canada, this type of therapy has given proven results for patients with depression and other mental illness. ”Horticultural therapy as a treatment for many psychological and physical disorders is a valid and increasingly popular intervention,” says Mitchell Hewson, Canada’s first registered horticultural therapist who founded the country’s largest horticultural therapy program at Homewood Health Center, an addiction recovery and mental health treatment facility in Ontario.
Even if you’ve never gardened before, this summer could be a great time to try it! There are endless online resources that can help get you started. Here’s just one of them.
1. Breastfeeding protects your baby from certain illnesses
When you choose to breastfeed, you’re providing your baby with a substance called secretory immunoglobulin A (IgA). This acts as an immune factor, which guards against invading germs with its protective layer on the mucous membranes of your baby’s intestines, nose, and throat. Secretory IgA is at its highest concentration in colostrum, the first milk your body produces for your baby. It’s also present in more mature breast milk, the concentration is just lower.
Studies around the world have shown that ear infections, meningitis, stomach viruses and lower respiratory illnesses occur less often in breastfed babies. Or, if they do happen, they’re less severe.
Your breast milk is unique to your baby. Whatever pathogens (virus and bacteria) that you’re exposed to, your body will respond by making secretory IgA that’s specific to those pathogens. This will protect your baby from whatever virus or bacteria you’re exposed to while breastfeeding.
The protective nature of breastfeeding against illnesses actually impacts your baby beyond the breastfeeding stage. There have been studies showing how breastfed children have a reduced risk of developing certain childhood cancers. It’s not completely certain, but this is most likely due to antibodies present in the breast milk that help boost the baby’s immune system.
That’s not to mention the many diseases that can be avoided later in life as a result of breastfeeding, such as, type 1 and type 2 diabetes, high cholesterol, and inflammatory bowel disease.
2. Breastfeeding can protect your baby from developing allergies
The same substance that is protecting your baby from illnesses (secretory IgA), helps prevent allergic reactions to food. Similar to its role in immunity against illnesses, it succeeds in providing a layer of protection to your baby’s intestinal tract. This protective layer keeps undigested proteins away from the gut, preventing allergic reactions.
This protective layer doesn’t form in babies who are fed formula rather than breast milk, so they’re often more vulnerable to inflammation and allergies.
3. Breastfeeding may protect your child from obesity
It’s true – breastfeeding can be an effective way of reducing your child’s risk of becoming overweight or obese. The American Academy of Pediatrics recommends it.
There are several reasons experts think that breastfeeding affects weight gain later in life:
- Breast milk contains less insulin than formula. (Insulin stimulates the creation of fat.)
- Breastfed babies have more leptin in their system, a hormone that researchers believe plays a role in regulating appetite and fat.
- Compared with breastfed babies, formula-fed infants gain weight more rapidly in the first weeks of life. This rapid weight gain is associated with later obesity.
4. Breastfeeding can reduce your risk of postpartum depression
Breastfeeding has been known for relaxing mothers. There’s actually scientific reasoning behind this: when you’re nursing, it leads to the release of the hormone oxytocin. Numerous animal studies on this hormone have found that it promotes nurturing and relaxation.
After reviewing more than 9,000 abstracts, The National Institutes of Health concluded that women who didn’t breastfeed or who stopped breastfeeding early on had a higher risk of postpartum depression.
This only covers a few of the many health benefits of breastfeeding. You can learn more on WebMD’s Health & Your Baby blog. They’ll also give you tips and go over any questions and/or anxieties that may come up for a breastfeeding mother.
Nurses continually give their time, energy, and expertise to help build healthier communities. The Wisconsin Women’s Health Foundation (WWHF) wants to aid you in the good work you do. If you are a nurse looking to use your talents to educate women in your community, join the GrapeVine Project! GrapeVine trains nurses on health care topics using a train-the-trainer approach. Nurses are then able to present that information to women in their community. WWHF supplies you with the PowerPoint presentation, speaking notes, scholarly resources, hand-outs, interactive tools, and training surrounding it all. We’re here to support you so you can facilitate dialogue around important health topics while focusing on prevention. As a volunteer nurse, you’ll help women make positive lifestyle changes, gain confidence in healthcare providers, and understand their own bodies.
“It makes sense to me to reach women where they’re at. GrapeVine has provided me with some structure so that my clinical experience can translate into healthy behavior changes for women. I love being present with women as they commit to becoming advocates for their own health.” -Sue Richards, GrapeVine Nurse for Dane County
GrapeVine nurses gather at the WWHF office for a program meeting
Register for our First Annual GrapeVine Conference, held June 1st and 2nd at the Concourse Hotel in Madison, Wisconsin. You’ll get started in the program by being trained on four units and learning from existing GrapeVine nurses. It is free – hotel and mileage reimbursements will even be provided to nurses travelling from outside the area. For new GrapeVine nurses there will be a brief online orientation beforehand. Register here for the conference or contact Program Manager, Nora Miller, for more information at 608-251-1675 x 103, firstname.lastname@example.org.