Newest on Fitness Trackers

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Fitness trackers are getting better and better at what they’re primarily designed to do: count your steps and measure your heart rate.

Most of the trackers we test now earn a top score in step counting, and models that measure heart rate are generally excellent at that, too. What’s more, the step-count feature now built into many smartwatches and smartphones also fared well, we found.

But beyond technical proficiency, will trackers help you reach the goals you have for using one? Things that, presumably, include being more active, losing weight, and feeling healthier.

For some people, the answer is yes, according to a nationally representative Consumer Reports survey of 1,007 U.S. adults—though the survey also makes it clear that you can’t expect miracles.

Instead, our survey suggests—and experts we spoke with agree—that you should view trackers as one tool in a comprehensive effort to be more active, lose weight, and improve your health.

For more information go to:  https://www.consumerreports.org/fitness-trackers/precise-devices-fitness-trackers-are-more-accurate-than-ever/

Sleep in Middle and High School Students

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Sleepy female studentChildren and adolescents who do not get enough sleep have a higher risk for many health and behavior problems.

 

 

Learn how much sleep students need and how many are not getting it.

Importance of Sleep

Children and adolescents who do not get enough sleep have a higher risk of obesity, diabetes, injuries, poor mental health, and problems with attention and behavior.1-4

How much sleep someone needs depends on their age. The American Academy of Sleep Medicine has recommended that children aged 6–12 years should regularly sleep 9–12 hours per 24 hours and teenagers aged 13–18 years should sleep 8–10 hours per 24 hours.1

Alert student raising hand in classStudents who get enough sleep may have fewer attention and behavior problems.

Are Students Getting Enough Sleep?

CDC analyzed data from the 2015 national and state Youth Risk Behavior Surveys.5 Students were asked how much sleep they usually got on school nights. Students who were 6 to 12 years old and who reported sleeping less than 9 hours were considered to not get enough sleep. Teenagers aged 13 to 18 years who reported sleeping less than 8 hours also were considered to not get enough sleep.

Middle school students (grades 6-8)

  • Students in 9 states were included in the study
  • About 6 out of 10 (57.8%) did not get enough sleep on school nights

High school students (grades 9-12)

  • National sample
  • About 7 out of 10 (72.7%) did not get enough sleep on school nights

Most Students Need More Sleep infographicMany middle school and high school students do not get the sleep they need. Parents can support good sleep habits such as:

  • Sticking to a consistent sleep schedule during the school week and weekends. This means going to bed at the same time each night and getting up at the same time each morning. Adolescents whose parents set bedtimes are more likely to get enough sleep.6 To help decide on a good bedtime for your child, go to the Bedtime Calculator.
  • Limiting light exposure and technology use in the evenings.
    • Parents can limit when their children may use electronic devices (sometimes referred to as a “media curfew”).
    • Parents can limit where their children may use electronic devices (for example, not in their child’s bedroom).
  • Other tips for better sleep are available at CDC’s Tips for Better Sleep.
https://www.cdc.gov/features/students-sleep/

 

Healthy Horizons Lunch ‘N Learn: Contraceptives

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Healthy Horizons
Lunch ‘n Learn:  Contraceptives
Wednesday, March 7, 2018
Noon-1 PM
Pharmacy Building 106B

Healthy Horizons invites you to a Lunch ‘N Learn:  Contraceptives.  Please join us on Wednesday, March 7th at noon in the Pharmacy Building Room 106B.  Bring your lunch and learn the latest developments in contraceptives.  Veronica Vernon, PharmD, returns to present an enlightening, interactive program on this timely topic.  Please RSVP to healthyhorizons@butler.edu by Monday, March 5th, 2018.   Door prizes given.

 

 

Nutrition Label Basics

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Man reading a food label - The Basics of the Nutrition Facts Panel

The following is a quick guide to reading the Nutrition Facts label. Tweet this

Updated Nutrition Facts

Start with the Serving Size

  • Look here for both the serving size (the amount people typically eat at one time) and the number of servings in the package.
  • Compare your portion size (the amount you actually eat) to the serving size listed on the panel. If the serving size is one cup and you eat two cups, you are getting twice the calories, fat and other nutrients listed on the label.

Check Out the Total Calories

  • Find out how many calories are in a single serving. It’s smart to cut back on calories if you are watching your weight.

Let the Percent Daily Values Be Your Guide

Use percent Daily Values (DV) to help evaluate how a particular food fits into your daily meal plan.

  • Daily Values are average levels of nutrients for a person eating 2,000 calories a day. A food item with a 5 percent DV of fat provides 5 percent of the total fat that a person consuming 2,000 calories a day should eat.
  • Percent DV are for the entire day, not just one meal or snack
  • You may need more or less than 2,000 calories per day. For some nutrients you may need more or less than 100 percent DV.

The High and Low of Daily Values

  • Low is 5 percent or less. Aim low in saturated fat, trans fat, cholesterol and sodium.
  • High is 20 percent or more. Aim high in vitamins, minerals and fiber.

Limit Saturated Fat, Added Sugars and Sodium

Eating less saturated fat, added sugars and sodium may help reduce your risk for chronic disease.

  • Saturated fat and trans fat are linked to an increased risk of heart disease.
  • Eating too much added sugar makes it difficult to meet nutrient needs within your calorie requirement.
  • High levels of sodium can add up to high blood pressure.
  • Remember to aim for low percentage DV of these nutrients.

Get Enough Vitamins, Minerals and Fiber

  • Eat more fiber, potassium, vitamin D, calcium and iron to maintain good health and help reduce your risk of certain health problems such as osteoporosis and anemia.
  • Choose more fruits and vegetables to get more of these nutrients.
  • Remember to aim high for percentage DV of these nutrients.

Additional Nutrients

You know about calories, but it is also important to know about the additional nutrients on the Nutrition Facts label.

  • Protein
    A percentage Daily Value for protein is not required on the label. Eat moderate portions of lean meat, poultry, fish, eggs, low-fat milk, yogurt and cheese, plus beans and peas, peanut butter, seeds and soy products.
  • Carbohydrates
    There are three types of carbohydrates: sugars, starches and fiber. Eat whole-grain breads, cereals, rice and pasta plus fruits and vegetables.
  • Sugars
    Simple carbohydrates, or sugars, occur naturally in foods such as fruit juice (fructose) and milk (lactose) or come from refined sources such as table sugar (sucrose) or corn syrup. Added sugars will be included on the Nutrition Facts label in 2018. The 2015-2020 Dietary Guidelines for Americans recommends consuming no more than 10 percent of daily calories from added sugars.

Check the Ingredient List

Foods with more than one ingredient must have an ingredient list on the label. Ingredients are listed in descending order by weight. Those in the largest amounts are listed first. This information is particularly helpful to individuals with food sensitivities, those who wish to avoid pork or shellfish, limit added sugars or people who prefer vegetarian eating.

http://www.eatright.org/resource/food/nutrition/nutrition-facts-and-food-labels/the-basics-of-the-nutrition-facts-panel

Mindful Eating: Savor the Flavor

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woman eating mindfully

How do you meditate while eating? Slow down. Being mindful and paying attention to the food you consume could help you eat healthier, with more appreciation and intention. Learn how to make every meal a practice of awareness.

Focus on the Food

Mindfulness has become as buzzworthy as cold pressed coffee. One simple way to eat healthier may be to simply be mindful when eating.1

And guess what, mindful eating doesn’t mean dieting or restrictions. It’s about taking a moment to take it in. There are a lot of methods out there, but we’ve simplified it for you.

Ponder: Before you eat, ask yourself, “Am I really hungry?” Sometimes we think we’re hungry when we’re actually thirsty or bored or stressed.2 Check in, do you need nourishment in the form of food or do you need something else?

Appraise: When your food is in front of you, take a moment.  How does it look? How does it smell? Do you really want it? Is it more than you need?

Slow: Slow down, like waaay down. Put your fork down between bites. Really chew your food and taste it. Slowing down helps your brain catch up with your stomach.3

Savor: Really enjoy your food. How does the texture feel in your mouth? What are all the complex flavors you can taste? Take a moment to savor the satisfaction of each bite.

Stop: Stop when you’re full. Sounds so obvious, right? But hey, cleaning your plate isn’t necessary. By noticing when you’re full and stopping, you may avoid unnecessary calories and indigestion.

https://healthyforgood.heart.org/be-well/articles/mindful-eating-savor-the-flavor

Slow Cooker Hearty Chicken Noodle Soup

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Slow Cooker Hearty Chicken Noodle Soup
Add to Recipe Box Print

Now you don’t have to spend hours in the kitchen for the rich flavor of homemade chicken soup. Just add your ingredients to the slow cooker, set it and forget it!

Ingredients

8 Servings

icon-serving 2 cups Serving size
icon-calories 329 Calories per serving
icon-sat-fat 1.1 g Sat. Fat per serving
icon-sodium 225 mg Sodium per serving

View Full Nutrition Info

https://recipes.heart.org/recipes/2051/slow-cooker-hearty-chicken-noodle-soup

Runnin’ With The Irish…5K Run

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Saturday, March 27th, 2018

LOCATION: EAST CHESTERTON, IN US 46304 DIRECTIONS
TYPE: RUN OR RUN/WALK, WALK ONLY
Events
EVENT TIME PRICE DETAILS
5K Run Adult Registration 9:00AM CDT $25 Price increases February 25, 2018 at 11:59pm CST
5K Run Student Registration 9:00AM CDT $15 Price increases February 25, 2018 at 11:59pm CST
1/2 Mile Kid’s Fun Run 8:30AM CDT $10 Registration ends March 15, 2018 at 10:59pm CDT
5K non competitive fitness walk 9:01AM CDT $25 Price increases February 25, 2018 at 11:59pm CST
Place
1600 N CR-25
East Chesterton, IN US 46304
Description

7:00 am Race Day Registration
8:30 am Fun Run
9:00 am Competitive 5k Run
9:01 am Non-Competitive 5k Walk
Award Ceremony & Refreshments Following Race

Packet Pickup
Friday, March 16 5-8 pm, Val’s Pizza – 101 S. 11th Street,Chesterton

Race Day – At the race site beginning at 7AM

Entry Fees
Before February 25th
$10.00 Kids Fun Run With Shirt
$10.00 Student (ages 5-18) No Shirt
$15.00 Student (ages 5-18) With Shirt
$20.00 Adult No Shirt
$25.00 Adult With Shirt
$1 Discount for Strider/Gold Cup Member
Race Shirts are not guaranteed for registrations that are received after February 25th
After February 25th & Race Day Entry Fees
$20.00 Student (ages 5-18)
$30.00 Adult (ages 19+)

Age Groups
0-8; 9-10; 11-12; 13-14; 15-18; 19-24; 25-29; 30-34; 35-39; 40-44; 45-49; 50-54; 55-59; 60-64; 65-69; 70-74; 75-79; 80+
Awards will be given to the overall top female and male runner, the top female and male masters (40+) runner, the top three runners in each female and male age division, the top six runners in children’s age divisions (0-18), Athena & Clydesdale.

Race Contact Info