February is American Heart Month. According to the American Heart Association, one in three Americans has high blood pressure. A major part in preventing heart disease, which is the number one killer of American women, is maintaining healthy blood pressure. One dietary intervention health professionals commonly recommend when guiding a client with hypertension is a reduced sodium diet. However, current research shows that we should think beyond simply limiting sodium to help our clients achieve healthy blood pressure. Other factors affecting hypertension that are equally important and often overlooked include lifestyle, diet quality and intake of micronutrients such as potassium.  

Focusing on lifestyle modifications can be a simple yet very effective way to treat hypertension. You can help your clients reduce blood pressure by encouraging them to:

• Adopt the DASH eating pattern, which emphasizes low-fat dairy foods, fruits, vegetables, whole grains, fish, poultry, beans and nuts. This dietary pattern is high in fiber and potassium and low in saturated fat and cholesterol. 
• Be active. Engaging in regular physical activity helps manage weight, reduce stress and control blood pressure.
• Reduce Stress. Turning down the stress response helps the body tune in to good health.
• Limit alcohol and quit smoking.

There are many ways that you can help you clients prevent and/or manage this “silent killer.” First, stay current on the latest research. Check out our recent Health Connections Newsletter which focuses on Managing Hypertension Through a Healthy Lifestyle. Second, encourage your clients to focus on diet quality. This goes beyond focusing on limiting sodium. Try recommending the DASH eating plan. There are many resources online to help them get started. Our partners at Oregon Dairy Council have developed a user-friendly online tool to help individuals incorporate DASH into their daily food choices. Lastly, identify clients who are at high risk of developing hypertension. Risk factors include obesity, physical inactivity, high sodium intake, low potassium intake, excessive alcohol consumption and diabetes. Helping at risk individuals make healthy lifestyle changes can make a difference.

Ashley Rosales, R.D.

Project Manager

Over half of American adults are overweight or obese. The cost of obesity is substantial to our health care system, to communities and to individuals. Healthy Weight Week is January 20-26. This is the perfect time to help your clients focus on ways to maintain a healthy weight or make goals for gradual weight loss.
 
Making even small changes with regards to food choices and physical activity can yield big results over time. Studies show that losing weight gradually leads to more permanent results. Help your clients aim for about a pound a week weight loss. This goal is not only realistic and achievable, but is also less overwhelming to your clients. When clients are able to achieve these small goals, it leads to increased motivation and self-efficacy. Here are some tips to aid your clients in their weight loss goals:

• Reduce portion sizes
• Prepare more meals at home
• Be physically active daily
• Eat favorite foods that are high in calories less often and in smaller amounts

Try our Personal Nutrition Planner which is a quick nutritional assessment that provides food and calorie recommendations based on age, gender and activity level. Your clients will learn their current Body Mass Index (BMI) and total calorie expenditure as well as the number of servings needed from each food group. The Personal Nutrition Planner includes a goal planning section which helps them develop a food and activity plan based on personal health goals.
 
It is important to remember that modest weight loss of 7-10% in addition to regular physical activity can reduce the risk of chronic diseases such as diabetes and heart disease. Focusing on prevention by making lifestyle changes will not only help control health care costs in the long-run, but also help improve quality of life, which is the greatest benefit of all. 

Ashley Rosales, R.D.

Project Manager

Growing older doesn’t have to lead to chronic disease, lack of energy or lack of independence. In fact, by making some small lifestyle changes today, older adults can enjoy more energy, maintain physical mobility, lower risks for certain chronic diseases and prevent bone and muscle loss associated with aging. The best way to do this is by helping your older clients make positive food and physical-activity choices every day. This can be a challenge, given that many older adults experience a loss of thirst and appetite, find meal planning to be challenge and may experience difficulty being as active as before. However, given some simple guidance, many of these challenges can be overcome.  

Here are a few tips to share with your older adult clients:

• Choose a mix of nutrient-rich foods every day from all the food groups to get more nutrients for fewer calories.
• Consume at least three servings of low-fat milk or milk products each day to ensure adequate intake of calcium and vitamin D.
• Make sure to eat foods high in protein with each meal and snack, such as lean meat, poultry, beans, eggs, milk, nuts and seeds.
• Stay hydrated by drinking fluids throughout the day. Water, low-fat milk, 100% fruit juice and decaffeinated tea are good choices.
• Consume foods high in fiber to help with digestive regularity, such as fruits, vegetables, whole grains, beans and nuts.
• Be active for at least 30 minutes per day doing activities that raise your heart rate, such as a water-aerobics class, dancing or walking.
• Do muscle-strengthening activities weekly. Use an elastic band or small hand weights.
• Stock up on the basics so that you always have food on hand for a healthy meal or snack.

In addition to these tips, we have also developed a new, two-sided downloadable handout, Healthier Eating & Physical Activity: Tips for Older Adults for you to use with your clients. This handout is perfect to distribute at a medical office, senior center, or even a health fair. I also suggest using this handout as an insert to our other free nutrition education booklets, such as Activity & Eating—Linking Together for Optimal Health and Fitness or The Calcium Connection—Healthy Bodies From One Generation to Another. By providing relevant and practical nutritional guidance to your older adult clients, you can help them achieve health and well-being as they age.

Ashley Rosales, R.D.

Project Manager

As the end of the year draws near, many people ponder over their options for New Year's resolutions. Many of the top five resolutions occur year after year. Why is this? Resolutions are set with the greatest of intentions, yet the majority are not accompanied by specific goals and action steps that lead to long-term behavior changes. With a little guidance, the right plan of action and realistic goals, you can help your clients achieve their health-related resolutions.  

Losing weight, eating healthier and being more physically active always seem to pop up as the most popular New Year’s resolutions. Yet, with all of the “quick fixes” promoted in the media, many people believe these goals can be achieved with a magic pill or program. As health professionals, we know that long-term weight loss and sustained healthy lifestyle changes occur slowly over time. Encouraging your clients to take small steps toward their goals will yield the greatest results. Our program booklet Activity & Eating—Linking Together for Optimal Health and Fitness can help your clients set realistic goals, overcome barriers and ultimately achieve positive lifestyle changes with regards to food choices and physical activity. This self-instructional booklet also focuses on nutrient-rich foods as the basis of a healthy diet. In a world where simpler is better, we can get caught up in giving “sound-byte” nutrition messages. Although well-intentioned, these messages are incomplete and may harm our clients more than help them. Take some time to read our monograph Unintended Consequences of Simplistic Dietary Recommendations: Good Advice Gone Awry? We also offer this timely information as an online Continuing Education Course.

Dairy Council of California wants to equip you with the right tools and information to help your clients achieve optimal health and well-being by providing you with effective and up-to-date resources, like the ones mentioned above. So this year, when your clients approach you with their resolutions to lose weight, eat healthier and be more physically active, you can set them on the right path to making those resolutions a reality!

Ashley Rosales, R.D.

Project Manager

On Thursday, November 5, Dairy Council of California was recognized at the California Fit Business awards ceremony held in Sacramento. The award, established by the organization in 2003, recognizes California employers that promote healthy workplaces. In all, 71 employers were honored statewide, ranging from organizations with more than 70,000 employees to those with less than 100. Dairy Council of California received the Honorable Mention award for our outstanding commitment to promoting workplace wellness. This recognition was remarkable given this is the first year of our employee wellness program. The criteria to qualify were extremely difficult this year and many companies went unrecognized. 

Being a nutrition- and health-based organization, it was only natural to promote wellness within our workplace. Some of the key highlights of our wellness program include:

• monthly newsletters with health and physical-activity tips and recipes
• policies for healthy food and beverage choices at Dairy Council of California-sponsored meetings and events
• interactive staff competitions such as the Meals Matter Nutrition & Fitness Challenge
• opportunities for physical activity at work.

We look forward to growing our wellness program by continuing to create a healthy workplace and supporting healthy employees.
 
Ashley Rosales, R.D.
Project Manager

The holiday season is officially underway, which means plenty of tasty treats, delicious cuisine and specialty drinks. We see temptation around every corner and, although a little indulgence is just what many of us need this time of year, too much can pose a problem. Most people think of those few pounds gained over the holidays as a small price to pay in return for weeks of enjoyment, but for individuals with diabetes it can be much more serious. In addition to our national holiday, Thanksgiving, November is also National Diabetes Month. Health professionals can play a huge role in helping clients with diabetes deal with some of the temptations they may face during the holidays, so that they too can enjoy the season to the fullest while staying healthy!

Here are some tips you can share with your clients:

• Fill your plate first with nutrient-rich foods. These foods are higher in nutrients and lower in calories, such as low-fat dairy foods, whole grains, vegetables, lean meats, beans, nuts and seeds. When you fill up on these items first, you are less likely to overeat those “once in awhile” foods.
• Inform your hostess. By letting the host or hostess know your dietary preferences, you can prevent slip-ups. Many times they can do simple things to accommodate you, such as put out sugar substitute with coffee or provide sugar-free alternatives for dessert.
• Plan ahead. If you are going to a potluck-style gathering, you can bring a healthy dish to share. That way, everyone can enjoy your nutritious cuisine and you can too, guilt-free!
• Don't skip meals. Make sure you eat a balanced, healthy breakfast and lunch on the day of a holiday party. When you fuel up on nutrient-rich foods during the day, you will have better self-control and will be less likely to overeat at the party. By choosing well-balanced meals throughout the day, you are better able to manage your blood-glucose levels as well.
• Continue to be diligent in sticking to your blood-glucose monitoring and medication schedule. The holidays can be hectic, so on those busy days set a timer on your watch or on your cell phone to remind you.
• Get moving! Celebrate the holidays with family by engaging in activities like going for a walk or turning on some music and dancing. Physical activity is a great way to keep blood-sugar levels under control and burn off some of those "discretionary" calories.

Offering your clients a little support can really help them stick to their goals this holiday season. Encouraging clients to take a few simple steps to prepare themselves can go a long way. By working together, you can truly help them stay healthy and enjoy all that this special time of year has to offer! 
 
Ashley Rosales, R.D.
Project Manager

Well over half of California’s adults are overweight or obese. Improving dietary practices and increasing physical activity are major strategies for preventing many of the most common chronic diseases associated with obesity. The workplace can be a viable location to promote healthy behaviors, which can lead to happier and healthier employees. Dairy Council of California is here to help employers get the resources they need to promote healthy eating and activity in their workplace.  

Some of the nutrition-education resources that employers may find useful: 

• Activity & Eating—Linking Together for Optimal Health and Fitness is a self-instructional booklet that helps adults understand the value of healthy food choices and daily physical activity. Using a behavior-change model, this program can help employees create the lifestyle changes needed to achieve optimal health. Work-site wellness coordinators can order the booklet, which is available in both English and Spanish.
• Our website has numerous tools and resources to meet your nutrition-education needs. Access free, downloadable tip sheets for use at employee events such as health fairs. Direct employees to our online tools such as the Personal Nutrition Planner, MyFitness Planner and Calcium Quiz—all designed to help adults assess the quality of their diet and adequacy of their physical activity.
• Help your employees bridge the gap between healthy eating at home and work through our consumer-based website. Our Meals Matter website makes meal planning for home and work simple by providing thousands of free recipes, quick meal ideas and meal suggestions. Your employees can use the online meal planner and shopping list to stay organized and create a healthy diet over the course of each week.

This holiday season, Dairy Council of California is partnering with the California Task Force on Workplace Wellness for their Fit for the Holidays program. Visit their website to learn more about this exciting program, as well as to obtain additional resources for your workplace.

Dairy Council of California is excited to bring our numerous nutrition-education resources to employers, as the work environment is a critical place where individuals can establish healthy habits regarding food choices and physical activity.

Ashley Rosales, R.D.
Project Manager

The month of October celebrates National Bone and Joint Decade Week and National Osteoporosis Day. While osteoporosis is often considered an older person’s disease, it can strike at any age. In the United States today, 10 million individuals are estimated to have osteoporosis and almost 34 million are estimated to have suboptimal bone mass, placing them at a high risk for developing the disease in the future. Fortunately, there is a lot you can do to help your patients or clients build healthy bones and prevent this disabling disease. Encouraging consumption of calcium-rich foods such as low-fat milk, yogurt and cheese and promoting regular weight-bearing physical activity are key steps in ensuring optimal bone mass. Our program booklet, The Calcium Connection—Healthy Bodies From One Generation to Another, helps women of all ages understand the unique role calcium plays in overall health, as well as how to achieve adequate intake of this important nutrient. This nutrition education resource, printed in both English and Spanish, is available to health professionals and educators within California free of charge. Those outside of California can order for a nominal fee. Go to our program description page to learn more about the program details and ordering information.

In addition to using this print program with your clients, this online Calcium Quiz can help your clients monitor their intake over time. This online tool takes only a few minutes to complete and research has shown that it yields results as reliable as a three-day food record. More information is available from the Journal of the American Dietetic Association regarding the Calcium Quiz effectiveness. Our online Calcium Quiz has suggestions for eating more calcium-rich foods, and suggests easy ways to help your clients include them in their diet. They can decide which ideas they can incorporate into their diet on a regular basis to increase their calcium intake to the recommended levels.
 
Preventing osteoporosis starts early in life, yet no matter the age, everyone can take steps to building healthier bones. We hope our resources and tools help you reinforce this message with your clients during the month of October and for the rest of the year!
 
Ashley Rosales, R.D.
Project Manager