Eagle County Government Senior Trail Eagle County Healthy Aging. How Super are Fruits and Vegetables?

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1 July 2013 Eagle County Government Senior Trail Eagle County Healthy Aging Inside this issue: Nutrition 1 Who are We? 2 General 3&4 General 5 Recipe 6 How Super are Fruits and Vegetables? The term super food is used in various contexts, but super foods are sometimes described as ones especially nutritious that may provide positive health benefits. Keep in mind, super foods are only super when you actually eat them. What foods are considered super? As a dietitian, I find all fruits and vegetables to be super, or nutrient-rich. With few exceptions for those who have specific dietary needs, you just can t go wrong with including fruits and vegetables in your meal plan. The potential benefits of eating fruits and vegetables stack up quickly. Fruits and vegetables offer a wide variety of nutrition, including vitamins, minerals, antioxidants and fiber. Plus, they are cholesterol-free and tend to be low in calories, sodium and fat. The U.S. Department of Agriculture uses the MyPlate icon to help steer Americans in the right direction when it comes to planning their meals. The most important factor is that half the plate should be filled with fruits and vegetables. This is a great time of the year to stock up on a variety of fresh fruits and veggies, such as berries, melons, spring greens and asparagus. Don t forget about frozen and canned fruits and vegetables; they are a convenient and economical way to boost your plate when seasonal selections are limited. Aim for frozen and canned fruits with no added sugar. Look for frozen and canned vegetables with minimal added sodium or sauces. Here are a few tips to pump up your daily intake of produce: Try single-serve frozen vegetables. Add frozen chopped spinach to soup, casseroles, homemade pizzas or smoothies. Stir sautéed sliced bell peppers, zucchini and eggplant into a red pasta sauce to top whole-grain spaghetti. Toss frozen Asian-blend vegetables into brown rice as it cooks. Stir no-salt-added canned vegetables into pasta salad. Cool hot oatmeal by adding frozen fruit to your bowl as it comes out of the microwave or off the stovetop. Blender fresh or frozen fruit, and then refreeze in ice cube trays for a colorful addition to beverages. (article submitted by Melaine Henderschott MSO, RD, CSO) Senior Trail Page 1

2 Who Are We? Our Mission: Healthy Aging is dedicated to serving the over 60 population of Eagle County with nutrition, transportation, social activities and programs that help to maintain the independence of older adults. Karen Koenemann Healthy Communities Manager Miki Klahn Healthy Aging Program Specialist (El Jebel) Carly Rietmann Healthy Aging Program Coordinator (Eagle) Pat Nolan Healthy Aging Program Coordinator (Minturn) Caroline Murphy APS/Adult Case Management Mikey Colley ECO Transit Driver Eagle/ Minturn Bob Anderson El Jebel Driver Gina Demarest Culinary Specialist (Eagle) Deborah Young Culinary Specialist (El Jebel) Leona Perkins Property Manager Golden Eagle Senior Apts. Seniors On Broadway Have Questions or concerns about your diet? Call Melaine Hendershott, Registered Dietitian for a free consultation Jean Hammes Director Alpine Area Agency on Aging ext. 107 Call Eagle County Toll Free All meals are served with bread & bu er, coffee, tea, juice, milk. Menus are subject to change. Reserva ons are requested for lunch by 10:00 am the day before the meal is served (24 hour advance no ce is requested please). Eagle: Please call Lunches are served at noon on Tuesday and Thursday at the Golden Eagle Community Senior Center, 715 Broadway in Eagle. We deliver meals to homebound seniors in the upper and lower Eagle Valley (Vail to Gypsum). El Jebel: Please call Lunches are served at noon on Tuesday and Thursday at the Eagle County Annex Building, 0020 Eagle County Dr. in El Jebel (just off Hwy 82 at Crown Mountain Park). We deliver meals to homebound seniors in the Roaring Fork Mid-Valley. Minturn-Vail: Please call Lunches are served at 11:30 on Wednesday and Friday at Maloit Park Senior Center inside Vail Ski and Snowboard Academy in Minturn. Eagle and El Jebel meals are funded by the Older Americans Act and Eagle County Govt. Senior Ci zens (anyone over 60): suggested anonymous dona on of $3.00 All Guests (under 60) including Caregivers must pay $8.00. Minturn lunches are provided by Vail Ski and Snowboard Academy and have a required fee of $2.00 per meal. Senior Trail Page 2

3 General July is UV Safety Month Summer is the perfect time to remind folks about the dangers of exposure to ultraviolet (UV) radiation, and how to protect themselves in the sun. The sun emits radiation in the form of ultraviolet (UV) light, which is classified into three types by wavelength: UVA, UVB, and UVC. In the stratosphere there is a protective layer known as the ozone layer which blocks all UVC light (shortest wavelength), but UVB and UVA light can pass through the atmosphere. Because UVB and UVA light can reach the Earth s surface, it is important protect yourself when you will be exposed to sunlight.. UVA versus UVB Both UVA and UVB reach the Earth s surface because they are not fully absorbed by the ozone layer. UVA penetrates deeply into the skin, and is the type of UV radiation that causes wrinkling or leathering of the skin the effects associated with photoaging. UVB is the type of radiation that causes sun burns. Both types can cause skin cancer. When is UV radiation at its highest? UV radiation is at its highest when and where the sun s rays are the strongest. This means that UV levels will be highest around noon on a clear sunny day, as well as during the summer months. UV levels will also be highest near surfaces that reflect sunlight, such as snow or sand. Radiation bouncing off a reflective surface is particularly dangerous because the reflection intensifies the light. Although these are times when UV radiation will be strongest, you must take precautions whenever you are exposed to sunlight. How does UV radiation affect you? Overexposure to UV radiation has negative health effects which range from short-term effects, such as sunburns, to long-term affects, such as skin cancer. Every year in the US over one million people are diagnosed with skin cancer and as a result of skin cancer, one person dies every hour. Over exposure to UV radiation can also cause eye cataracts, eye damage, skin aging, growths on the skin, and suppression of the immune system. Who is at risk? Although the sun can adversely affect everyone, some people are at a higher risk for skin cancer when overexposed to UV radiation. People who are at the highest risk for skin cancer are those who spend excessive amounts of time in the sun, as well as those who get sun burns easily or frequently. Even though the risk of skin cancer is not equal for all people, everyone should take precautions. UV affects plants and animals UV radiation not only impacts humans, but also plants and animals. Overexposure to UV radiation affects the rate at which a plant carries out photosynthesis. This can affect the growth of the plant, which can ultimately lead to a decrease in biodiversity and a decline in the structure of ecosystems. Animals, especially those with little or no hair, are susceptible to sunburn this is why pigs often coat their skin with mud, which acts like sunscreen! (continued on page 4) Senior Trail Page 3

4 General Wear Sunscreen Stay Safe in the Sun Sunscreens with SPF (Sun Protection Factor) 15 and above provide protection from both UVA and UVB by preventing ultra violet radiation from reaching your skin. Sunscreens provide protection by prolonging the amount of time it takes for the sun s rays to cause reddening of the skin. The higher the SPF, the more protection you get. It is important to note that sunscreen must be applied every two hours to remain effective and continue providing protection. The longer the amount of time that you plan to spend outdoors, the higher your sunscreen s SPF should be. Wear Sunglasses UV radiation can damage your eyes as well as your skin. The sun s UV rays can burn the cornea of your eyes, which can result in cataracts that may ultimately cause blindness. Even short periods of exposure can lead to serious damage. To protect your eyes, wear sunglasses that have 100% UV protection. Don t be fooled by how dark or how expensive the glasses are. Even some of the most expensive sunglasses don t provide full UV protection. Check the label to be sure. Seek Shade UV radiation is the strongest during the day from about 10am to 4pm, as well as during the summer months. Seek shade during these times to protect yourself. If you must be outside, wear tightly woven clothing and a wide brimmed hat to reduce the amount of UV radiation coming into contact with your skin. Remember that pets need shade, too. Check the UV index The UV Index ( is a forecast that lets you know if you are at risk for overexposure to the sun. Index levels range from 2 to 11+, where level 2 is low risk and levels 6 and above are high risk. Check your UV index before going out to protect yourself from sun related illness. (article adapted from Senior Trail Page 4

5 General July is Eye Injury Prevention Month Of the approximately one million eye injuries in the United States each year, health experts say that 90% are preventable. The leading causes of eye injury are sports accidents, fireworks, yard and workshop debris and household chemicals, according to the Detroit Medical Center (DMC). Lawn mowers, weed trimmers and leaf blowers can throw dust and debris into the eye causing I njury. Household chemicals such as drain cleaners, bleach, oven cleaners and battery acid can splash into the eye. To prevent these injuries it is important to wear appropriate safety equipment, says the DMC. Safety goggles should be worn when you are working with chemicals, in a workshop or when doing outdoor chores. Remember to attend only professional fireworks displays! Improper handling of fireworks can lead to permanent eye injuries. One of the greatest threats to your eyes is invisible. Studies show that exposure to bright sunlight may increase the risk of developing cataracts, age-related macular degeneration and growths on the eye, including cancer. When spending time outdoors, sunglasses that have % UV protection should be worn. Styles that wrap around to the temples prevent the sun's rays from entering from the side. Tips on preventing eye injuries from WebMD: Wear safety glasses, goggles, or face shields when you hammer nails or metal, work with power tools or chemicals, or do any activity that might cause a burn to your eyes. If you work with hazardous chemicals that could splash into your eyes, know how to flush chemicals out, and know the location of the nearest shower or sink. If you are welding or near someone else who is welding, wear a mask or goggles designed for welding. Wear protective eyewear during sports such as hockey, racquetball, or paintball that involve the risk of a blow to the eye. Baseball is the most common sport to cause eye injuries. Fishhook injuries are another common cause of eye injuries. Protective eyewear can prevent sports-related eye injuries more than 90% of the time. An eye examination may be helpful in determining what type of protective eyewear is needed. Prevention tips for children Most eye injuries happen in older children. They happen more often in boys than in girls. Toysfrom crayons to toy guns-are a major source of injury, so check all toys for sharp or pointed parts. Household items, such as elastic cords, can also strike the eye and cause injury. *Teach your children about eye safety. *Be a good role model-always wear proper eye protection. *Get protective eyewear for your children and help them use it properly. *Teach children that flying toys should never be pointed at another person. *Teach children how to carry sharp or pointed objects properly. *Teach children that any kind of missile, projectile, or BB gun is not a toy. *Use safety measures near fires and explosives, such as campfires and fireworks. *Any eye injury that appears unusual for a child's age should be evaluated as possible child abuse. Senior Trail Page 5

6 Eagle County Government Healthy Communities PO Box 660 Eagle, Colorado Did you know that you can get the newsle er mailed or ed to you? If you re Interested, please call Prep/total time: 10 min. Yield: 6 servings Red White and Blue Slaw Ingredients: 6 cups shredded coleslaw mix 12 cherry tomatoes, halved 3/4 cup coleslaw salad dressing 3/4 cup crumbled blue cheese, divided 1/2 cup real bacon bits Directions: In a large bowl combine the coleslaw mix, tomatoes, salad dressing and 1/2 cup blue cheese. Cover and refrigerate until serving. Just before serving, sprinkle the bacon bits and remaining cheese. Nutritional Facts: 1 serving (3/4 cup) equals 245 calories, 18g fat (5 g saturated fat), 34 mg cholesterol, 960 mg sodium, 13 g carbohydrates, 2g fiber, 8g protein. (recipe from home.com) Senior Trail Page 6