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Check out our previous journal issues in the Journal Archive!
The linked guide has information about grocery shopping in season and on a budget.
The guide also has kitchen essentials and recipes. Check it out and see what you can learn today!
According to the Centers for Disease Control and Prevention, "A healthy lifestyle includes good nutrition and adequate physical activity. If your body weight has not changed for several months, the calories you consume from food and the calories you burn from physical activity are balanced. If you need to gain or lose weight, consider changing your dietary pattern and physical activity level to achieve your goal."
"Counting calories all the time is not necessary, but in the beginning, it may help to determine how many calories are in the foods and drinks you consume regularly (see MyPlate Plan below) to determine how many calories a day you need to maintain your current weight based on your age, sex, height, weight, and physical activity level. Then click on the results to see recommended daily amounts fruits, vegetables, protein, dairy, and grains for adequate nutrition at your calorie level."
(*information from the Centers for Disease Control and Prevention)
MyPlate tools through the U.S. Department of Agriculture
MyPlate Plan is a widget tool that can give you an idea of what goals you would like to make to start eating healthier, including calorie recommendations for maintenance or towards a healthier goal. They also have a MyPlate app available to track your progress towards goals you set.
MyPlate also has a game plan template for grocery lists and meal prepping. You can click on the button below to gain access to the template.
Wondr Health program through PEIA
Policyholders (employees and non-Medicare retirees) and adult dependents (over age 18) enrolled in the PEIA PPB Plans are eligible to apply.
Online program at no cost to you intends to teach you "how to eat your favorite foods while losing weight, looking and feeling better, and reducing your risk for major health conditions, like diabetes or heart disease."
Begins with ten weekly lessens, approximately 30-45 minutes each. Learn more by clicking the button below labeled Wondr Health.
*Enrollment periods are held quarterly.
Tracking Food
Tracking Food
Tracking your food can help you gauge adjustments that you'd like to make or keep track of your goals.
If you'd like to track your food, you can use the paper version of the diet record sheet below or if you are more comfortable with apps, there are suggestions below as well:
MyFitnessPal
Samsung Health
Apple Health
FitBit
Calorie Counter & Diet Tracker
*other apps you might find, look for highly rated versions
Vitamin B1 (Thiamine) (*National Academy of Sports Medicine)
Vitamin B1 (Thiamine) (*National Academy of Sports Medicine)
According to the National Academy of Sports Medicine, "Vitamin B1, commonly referred to as thiamine, is critical in the metabolism of sugar and amino acids as well as central nervous system function. Vitamin B1 is found in high concentrations in skeletal muscle and it has been hypothesized that individuals who engage in higher levels of physical activity are more likely to have low levels of vitamin B1 and may require higher intakes of vitamin B1 or supplementation (Manore, 2000).
Deficiency in vitamin B1 can lead to several serious health conditions, specifically beriberi and Wernicke encephalopathy. Ensuring someone consumes an adequate amount of vitamin B1 in the diet can prevent these conditions. Research on the effect of vitamin B1 supplementation on performance in humans unfolds that, outside of preventing deficiencies, it does not help performance.
Where is it found in foods?
Vitamin B1 is found in fortified and enriched grains, as well as animal meats (beef, pork, and salmon). It can also be found in squash, black beans, and flax seeds.
How do we apply this information?
Most people who consume a well-rounded diet get enough vitamin B1 and, in almost all cases, supplementation is not necessary. However, if someone is eating a low-quality diet, limited in the foods shown in Water-Soluble Vitamins Handout, it would be important to have a person’s vitamin B1 levels assessed to ensure they are not deficient."
Diabetes and High Blood Pressure
Diabetes and High Blood Pressure
Nutrition and healthy eating can be beneficial if you have either of these health conditions.
It is important to discuss a change in diet, physical activity, or overall lifestyle change with your medical provider first before pursuing other strategies.
The WVDHHR, Division of Health Promotion and Chronic Disease has information on both topics that could be a helpful resource.
Mercury in Fish Graphic (*National Academy of Sports Medicine)
Mercury in Fish Graphic (*National Academy of Sports Medicine)
According to the National Academy of Sports Medicine, "Mercury is a trace element that finds its way into the human diet, has no necessary function, and is highly toxic, especially during development in utero and early childhood. The maximal daily intake of mercury recommended by the World Health Organization (2017) is 2 µg/kg per day. Mercury exerts its toxic effects primarily via the displacement of selenium (Carvalho, Chew, Hashemy, Lu, & Holmgren, 2008).
The largest source of dietary mercury is from seafood, including fish and shellfish. Mercury concentrations increase the further one goes up the food chain. Fish and shellfish that consume smaller fish with mercury in their blood and tissue store more mercury per tissue volume than smaller fish. As such, fish such as sharks, swordfish, and tuna have higher levels of mercury than smaller fish such as mackerel (Mahaffey, Clickner, & Bodurow, 2004)."
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