Wellness

@ Moraine Valley

Health

Earth Day 2022.. How you can minimize YOUR footprint!

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Earth Day 2022 Walkups – Myriad Botanical Gardens

Wondering what you can do to minimize your impact on Mother Earth? Look no further!  These
are easy ways you can start to reduce, reuse and recycle more often!

  1. Make a grocery list and go shopping. Weekly!!! (Bring your reusable bags, or opt for paper bags. When you shop for your food, cook from home, pack your lunches and snacks to bring with you, you are reducing waste. In a HUGE way! Think about it. Every single time you dine out, whether it be at a fast food restaurant, food truck or grab and go’s like vending machines and gas stations, you are throwing out garbage, containers and wrappers.
    In most recent stats, 44% of Americans eat at a fast food restaurant each week… That is a lot of garbage!
  2. Buy in bulk
    Yes, 100 calorie packs and mini containers of pre-cut veggies save us time, but also increases our waste. Here are items to buy in bulk, to cut up and portion out at home, It’s cheaper and better for the environment!
    Fruits, Vegetables, Nuts/seeds, Beans, Grains, Rice, Oats, Yogurt, snack items.
  3. Ditch the water bottles ONCE AND FOR GOOD!
    Each day, people in the U.S. throw away more than 60 million plastic water bottles. Tap water is great or buy a water filter if desired but let’s ditch those plastic water bottles! Keep a BPA free, dishwasher safe water bottle on hand and refill it up! Some water bottles even have their own filtration system.
  4. Eat Local.
    By buying foods close to your home, you are reducing the distance your food must travel, thus the energy it takes to do so! Visit your local farmers market or at least shop for foods that are in season.
  5. Plant a garden
    Save the water for your lawn and instead it for a garden. Don’t have enough room? You can plant a few tomato, pepper and herbs in pots on a patio or porch. Great way to make fresh tomato sauce for pasta and pizza nights!
  6. Minimize leftovers
    Did you know the US throws away 80 BILLION pounds of food…. A year!!! Use those leftovers! Store them in freezer for use later or you can also add your produce, egg shells, coffee grounds etc to a compost. You can start a simple compost using a 5-gallon bucket and some grass and leaves from your yard.
    Even making 1 or 2 small changes can really add up over time!

We do not inherit the earth from our ancestors, we borrow it from our children. ~Native American Proverb


Kelly Devine, Wellness Coordinator

7 No Nonsense Tips for Long Term Results!

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It’s that time of year. The time where we want to jump-start our systems, head back to the gym, vow to lose those pesky pounds. In lieu of crash dieting in 2022, here is some real life weight loss advice from a realistic dietitian!

7 tips for long-term permanent success when it comes to weight loss, weight maintenance and overall health.

  1. Start planning! It’s not glamorous. It is MOST definitely NOT fun (for most). But it works. It truly does. If you plan out your breakfast, lunch, snack and dinner you are less likely to be hungry, to watch your portions and be less tempted to go through a drive thru. (and it saves money. Lots and lots of money!)
  2. Go shopping weekly. And make a list!
  3. Exercise! Have to have to have to. Find something you love or at least something you don’t hate. And do it often. Wear a pedometer and increase your steps daily. Take a class. Join Fitrec. But just get moving. Your body is not meant to be idle. If you sit all day and all night, you need to constantly get up and move to offset this. Get that heart rate up. Lift some weights. Do some stretching. Your body, metabolism and heart will thank you down the line!
  4. Plan your dinner meals each week. No need to be a short order cook. Eating healthy is for the whole family! You can bake instead of fry. You can add vegetables… steamed, roasted or a nice salad. You can have fruit for dessert. The possibilities are endless. When I hear someone say, “I can’t eat this way, I would have to make 2 meals, 1 for myself and 1 for family”. I cringe. You can make food that is kid friendly but healthy. TRUST ME.
  5. Make small changes. Make a small goal and then work towards it. Baby steps are better than none at all. I am not a fan of the “I’ll start my diet Monday” approach. What about your next meal? Can you squeeze a workout in today after work? Can you increase your pedometer step goal? Small changes add up over time. I had an almost wheel chair bound patient of mine increase her steps from 1,000 to almost 6,000 a day just by using this approach. You can do it! Stop listing your excuses and instead list what you can accomplish!
  6. Please ditch the sugary drinks. Please, please, please. Your body, heart, pancreas are not a fan. Wean yourself off as much sugary beverages as you can. Drink LOTS of water. Ice cold, water. From a BPA free container. All day. Throw a slice of lemon or berry or cucumber in there. But drink water. It will energize you and help you burn more calories.
  7. You only get one life. Let’s make the most of it shall we? Instead of constantly dieting, taking pills, hating on our bodies, embrace life and the body God gave you! Make goals, stop waiting for Monday to press the restart button!!!

~Kelly Devine Rickert, RD and Moraine Valley Community College Wellness Coordinator

devinerickertk@morainevalley.edu

5 Reasons to Put Down that Soda/Pop and drink some WATER!!!

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  1. A study from Tufts University looked at the link between sugary drinks and the nutrition habits of over 900 adults. Results showed that those who drank the largest amounts of sugary drinks were at a higher risk of obesity and had a lower intake of fiber.
  2. The American Heart Association recommends no more than 25 grams for women, and 38g for men of ADDED sugars a day be consumed.
  3. Check out how many grams of sugar are in some popular drinks:

Monster 16 oz 200 cal, 54 g
Frappuccino Café Vanilla 420 cal, 70 g
Coke 20 oz bottle 239 cal, 67 g
Medium McDonalds Sweet Tea 184 cal, 45 g
16 oz Lemonade 232 cal, 62 g

Water is… 0!!

  1. Water helps to…. energize you?!?
    Sure does! Many times when we feel tired we are also most likely a little dehydrated too. Drinking some ice cold water and even having a snack in the afternoon can be just as good or EVEN BETTER than drinking a pop or coffee!
  2. Ditch those plastic water bottles!!!
    Did you know Americans used about 50 billion plastic water bottles last year? However, the U.S.’s recycling rate for plastic is only 23 percent, which means 38 billion water bottles – more than $1 billion worth of plastic – are wasted each year.
    The recommended eight glasses of water a day, at U.S. tap rates equals about $.49 per year; that same amount of bottled water is about $1,400.
  3. Water can aid in..
    weight loss, improves skin, digestion, metabolism.. you name it!

Hydrating Hack!

  1. Sometimes just water gets a tad old. Try adding some natural flavor to your water bottles.. For best flavor, add some slices of your choice of produce into a pitcher and keep in fridge for 4 hours. You can also purchase a fruit infuser water bottle as well. (Cyber Monday deals are out there today!)
  • Produce to add.. lime, lemon, berries, cucumber, strawberry slices, mint leaves, oranges and more

Happy Hydrating!

Kelly Devine Rickert

MVCC Wellness Coordinator

Know Your Numbers!

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During the pandemic, we have seen people skip routine preventative healthcare appointments. The problem? So many health problems are not being caught on time and treated in a timely manner. Knowing your numbers (the lab test data you receive after blood work and being seen by your MD) can be life saving! (One of our very own employees… her husband PSA was checked during our spring health screening. His PSA was elevated, went to the doctor and was diagnosed with prostate cancer. He started and ended his treatments this summer. Early detection saves!).

Knowing your numbers is an important part of keeping you healthy. It can help you and your doctor know your risks and mark the progress you’re making toward a healthier you. To get a quick overview of numbers, look below.

(Check out this link here for preventative screening suggestions by age: https://www.columbianps.org/healthy-life-blog/guide-to-annual-health-screenings-by-age/)

Blood Pressure

Optimal—120/80 or lower
Prehypertension—120-139/80-89, (note: higher number equals more “pressure”)
High—140/90 or greater
Hypertension is the same thing as high blood pressure; you have it if your blood pressure is 140/90 or higher. If you have high blood pressure, you are at greater risk for developing heart disease and stroke.

If you get a higher than normal number for the first time, rest and relax a few minutes and take your blood pressure again. Sometimes the stress alone of being at the doc can make your heart work overtime.

Metabolic Panel
Glucose test: 100 mg/dL – diabetes marker and measure of insulin functioning, over 126 is type two diabetes

Cholesterol Panel

Total cholesterol: <200mg/dL – measure your combined LDL & HDL

LDL cholesterol: <100 mg/dL is optimal – your “bad” cholesterol

HDL cholesterol: >40-59 mg/dL (>60 considered protective against heart disease) – your “good” cholesterol
Triglyceride: <150 mg/dL – measures a different kind of fat in the blood
Cholesterol ratio: Divide HDL cholesterol into your total cholesterol. So, if your total cholesterol is 200mg/dL and your HDL cholesterol is 50 mg/dL, your cholesterol ratio is 4-to-1. According to the American Heart Association, the goal is to keep your cholesterol ratio under 5-to-1. The optimal ratio is 3.5-to-1. A higher ratio indicates a higher risk of heart disease; a lower ratio indicates a lower risk.


HbA1c/Glycosylated hemoglobin: normal <5.7%, pre diabetes 5.7-6.4%, 6.5% or higher means diabetes. This test measures your blood sugar over several weeks or months. If you have diabetes, your doctor will tell you how often you need a blood test to measure your levels. Ask for this test if you have a family history of diabetes.

Questions after your screening? Email me!

Kelly Devine Rickert, MS, RDN, CSSD, LDN

Moraine Valley Community College Wellness Coordinator

Healthy Tailgating!

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Football season is upon us once again, and that means tailgating, concession stands, and football game get-togethers. Most often these activities come with high calorie, high fat foods and beverages that can sabotage healthy diets. Here are some tips on how to navigate the football season.

(Obviously for health and calorie reasons, it is best to eat before you go to a game, but realistically speaking, here are some tips if you are going to eat at the game or party!)

• If eating at a game:
Healthier options: small popcorn, pretzel with cheese.
High Calorie foods to limit: brats, sausages, fries, large nachos, nuts and high calorie alcoholic drinks
• If tailgating: You have some control over the food choices so try and pack some leaner meats such as chicken breasts, turkey or lean burgers, chili, and chicken sausages with low calorie/whole wheat buns.  You can add some lower calorie side items such as baked chips or Sun chips. Healthier side items could also include fruit or side salads. Experiment with healthier dips like this avocado bean dip!  Pair with pita or whole grain chips or crackers.
• If going out to a bar or restaurant: Look out for high fat fried appetizers. The lowest calorie apps tend to be grilled shrimp or brushetta.  For your main meal try and order a grilled chicken wrap or turkey club sandwich (minus the mayo!) and limit your fry intake. If pizza is being served, try and order veggie or cheese and blot the top of the pizza with a napkin to save some of the fat calories.

And finally, try and limit your alcohol/soda pop intake as these beverages are high in calories and can really add up. The best advice is to drink a cup or bottle of water in between alcoholic drinks to stay hydrated.

Go Bears!

Kelly Devine Rickert MS RDN LDN

Two Easy Salad Recipes to Beat the Heat!

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Well summer is finally here and what better way to beat the heat in the kitchen than to prep some yummy salads? Below are two of my favorite go to summer salads. The bean salad pairs great with your favorite BBQ items and is a hit at family parties. The second salad makes for a quick lunch or as a side with dinner. Either way they are chock full of nutrients!

Quinoa, Brown Rice and Black Bean Salad!

2 c quinoa and brown rice, cooked and cooled
1 lemon juiced and zested
1 tsp minced garlic
1 tsp cumin
1 small can no salt corn, drained and rinsed
1 15 oz can black beans, drained and rinses
1 small onion, chopped
1/2 large green pepper, chopped

Mix together and enjoy!


Best salad EVER!
Ingredients:
1 English cucumber (seedless)
4 Roma tomatoes
3 ripe avocados (cut down to 1 if salad is for one)
½ red onion
¼ cup cilantro
Juice of 1 lemon
Salt and black pepper to taste
2 Tbsp. extra virgin olive oil
Directions:
1. Place sliced cucumber, tomatoes, avocados, onion, and cilantro in a large salad bowl.
2. Toss with olive oil, lemon juice, salt, and pepper.

Kelly Devine Rickert, Registered Dietitian, Devine Nutrition Inc

devinenutrition.com