Strong Women Program
The Strong Women Program is a national evidence-based community exercise and nutrition program developed by Dr. Miriam E. Nelson and colleagues. The program is based on how strength training and nutrition improve the health of women of all ages. Each class includes progressive weight training, flexibility and balance activities for women to help build or keep muscle mass, strength, and function. The instructors have been trained in the Strong Women Program and have had personal successes participating and leading strength training.
Sign up for upcoming classes now! Please contact the following for dates, times and costs.
- Pines Community Wellness Center (Northland Pines High School) - 1800 Pleasure Island Rd, Eagle River WI, 54521 Call: 715-479-4473
- Lando Center - 4258 Cty Rd B, Land O’ Lakes, WI 54540 Call: 715-547-6333
- Holy Family Catholic Church - 8950 Cty Rd J, Woodruff, WI 54568 Contact: Diane Erdman: 715-277-2368
- Boulder Junction Community Center - 5392 Park St, Boulder Junction, WI 54512 Contact: Donna White (North Lakeland Community Education) at 715-543-2159
Here are 15 Healthy Tips to help celebrate National Nutrition Month this March:
1. Eat Breakfast – Start your morning with a healthy breakfast that includes lean protein, whole grains, fruits and vegetables.
2. Make Half Your Plate Fruits and Vegetables – Fruits and veggies provide vitamins, minerals and fiber. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal. Experiment with different types, including fresh, frozen and canned.
3. Watch Portion Sizes – Get out the measuring cups and see how close your portions are to the recommended serving size. Use half your plate for fruits and vegetables and the other half for grains and lean protein foods.
4. Be Active – Regular physical activity has so many health benefits. Start by doing what exercise you can for at least 10 minutes at a time. Children and teens should get 60 or more minutes of physical activity per day, and adults should get two hours and 30 minutes per week. You don’t have to hit the gym—take a walk after dinner or play a game of catch or basketball.
5. Fix Healthy Snacks – Healthy snacks can help give you energy between meals. Choose a variety of foods, like grains, fruits, vegetables, dairy, and protein. Try raw veggies with low-fat cottage cheese, or a tablespoon of peanut butter with an apple or banana.
6. Get to Know Food Labels – Reading the Nutrition Facts panel can help you shop and eat or drink smarter.
7. Get Cooking – Preparing foods at home can be healthy, rewarding and cost-effective. Learn some cooking or different cooking skill. Get kids involved in meal planning and cooking and use this time to teach them about good nutrition.
8. Dine Out without Ditching Your Goals – Plan ahead, ask questions and choose foods carefully. Compare nutrition information, if available, and look for healthier options that are grilled, baked, broiled or steamed.
9. Enact Family Meal Time – Plan to eat as a family at least a few times each week. Set a regular mealtime. Turn off the TV, phones and other electronic devices to encourage meal time talk.
10. Banish Brown Bag Boredom –Try a whole-wheat pita pocket with veggies and hummus or a salad of mixed greens with low-fat dressing and a hardboiled egg.
11. Drink More Water- Quench your thirst by drinking water instead of sugary drinks.
12. Explore New Foods and Flavors – Add more nutrition and eating pleasure by expanding your range of food choices. Select fruit, vegetables, or whole grains that are new to you or your family.
13. Eat Seafood Twice a Week Seafood—fish and shellfish—contains a range of nutrients including healthy omega-3 fats. Salmon, trout, oysters and sardines are higher in omega-3s and lower in mercury.
14. Cut Back on Added Sugars – Foods and drinks with added sugars can contribute empty calories and little or no nutrition. Check the ingredients on the food label to help you identify sources of added sugar.
15. Experiment with more plant-based meals – Expand the variety in your menus with budget-friendly meatless meals. Try including one meatless meal per week to start out.
For more information visit www.eatright.org
Shoo the Flu!
While flu mist also known as the nasal spray is not recommended this flu season due to low effectiveness, the flu vaccine or flu shot will be available. The flu shot did perform well last flu season. According to the Centers for Disease Control and Prevention (CDC), everyone age six months and older should be vaccinated.
“The best way to prevent the flu is by getting your flu shot” said Laurel Dreger, Public Health Nurse. In Wisconsin flu season hit those 65 years and older the hardest; however there was an increase in the adult population under 65. Seasonal flu is usually spread from October through May in the United States. Flu and problems from flu are serious; please get vaccinated.
Vilas County Public Health Department is now holding flu clinics for adults, at the following sites, dates and times: 2016 Flu Schedule
If you have more questions about influenza or times of clinics, please call Vilas County Public Health Department at 715-479-3656.
When the weather is extremely cold, and especially if there are high winds, try to stay indoors. Make any trips outside as brief as possible and make sure you are dressed appropriately when you do go outdoors.
Be sure the outer layer of your clothing is tightly woven and preferably wind resistant. Wool, silk, or polypropylene inner layers of clothing will hold more body heat than cotton. Stay dry—wet clothing chills the body rapidly. Do not ignore shivering. It’s an important first sign that the body is losing heat. For more information, visit: https://www.cdc.gov/disasters/winter/duringstorm/outdoorsafety.html