Smart Snacking

Snacks can provide a much-needed energy boost between meals. When life gets busy, it’s easy to reach for something easy to take on the go, like chips or cookies.  However, you can maximize your snack break by choosing fruits, veggies, whole grains, dairy, or protein. These groups can give you the energy you need to finish the day and keep hunger in check for longer. Check out the tips below for ideas on how to start smart snacking! 

  1. Keep healthy snacks on hand: Having snacks like fruits, veggies, yogurt, nuts, or cheese sticks on hand can make it easier to reach for them when you’re hungry. Try to fix these snacks up at the beginning of the week or when you have time. Take the time to wash and cut fruit and veggies or pre-portion yogurt or nuts; that way, they will be ready to grab when you need them! 

  2. Practice mindful eating: Eat your snack at a table or somewhere free from distractions like TV or phone. These distractions can lead to overeating even when you aren’t hungry. Avoid eating a snack out of boredom, as this can also lead to mindless eating. 

  3. Check out the nutrition labels on pre-packaged snacks: Pre-packaged snacks can be very convenient when you are busy. Take some time to look for snacks with low added sugars and high levels of protein or fiber. These types of snacks will curb your hunger for longer and give you more energy in the long run than something with lots of added sugar. Ensure you also check the serving size, as some prepacked snacks contain a serving size of 2 or 3 instead of 1.  

  4. Make sweets the exception rather than the rule: Having a sweet treat or a bag of chips is fine as long as it isn’t the snack you reach for every day. 

  5. Keep snacks entertaining: Try different combinations of foods and mix up your daily snacks so you don’t get bored. You could also take this time to try a food you’ve never had before! 

Want to try out some smart snack ideas but don’t know where to start? Check out these sites for ideas! 

American Heart Month

February is American Heart Month. While it is true that heart disease is the number one killer of Americans, there are lifestyle modifications that can lower your and your family’s risk of developing the condition.  

Children ages 6-17 should aim for 60 minutes of moderate-to-vigorous physical activity daily. Most of this should be aerobic activity such as swimming or bike riding, but it is important to include muscle-strengthening exercises such as climbing trees or playground equipment and bone-strengthening exercises such as jumping or running as well.  

Adults, including women who are pregnant or postpartum, should aim for 150 minutes of moderate-intensity activity each week. Always consult with your provider regarding exercise while pregnant or postpartum. Adults should also complete muscle-strengthening activities that target all major muscle groups at least twice per week.  

When planning meals, aim for foods high in fiber. High-fiber fruits include berries, apples, and pears. Whole grains such as oats, quinoa, and bran cereals, as well as legumes such as black beans and lentils, are other good sources.  

Replacing saturated fats with unsaturated fats can also reduce your risk of developing heart disease. Saturated fats are found in animal products, especially red meats and full-fat dairy products. Unsaturated fats are found in foods such as avocados, nuts, seeds, and olive oil.  

For more information, including kid-friendly heart-healthy recipes, visit the American Heart Association website: https://recipes.heart.org/en/collections/lifestyles/kid-friendly 

Are you prepared for a dental emergency?

Thousands of dental emergencies—from injuries to a painful, abscessed tooth—take place every day. Would you know what to do if your child broke a tooth or had a tooth knocked out while playing outdoors? What if you had a bad toothache in the middle of the night and couldn’t get to the dentist until the next day? Knowing what to do can lessen the pain and save a tooth that might otherwise be lost.

Keep your dental office phone number and an emergency number where the dentist can be reached after hours with other emergency numbers, such as your family doctor, and fire and police departments. Some families post these numbers on the refrigerator or inside a kitchen cabinet door near the phone. Call the dentist immediately for instructions on how to handle a dental emergency.

  • Toothache: Rinse the mouth with warm water to clean it out. Gently use dental floss or an interdental cleaner to remove any food or other debris that may be caught between the teeth. Never put aspirin or any other painkiller against the gums near the aching tooth. This could burn the gum tissue. If the toothache persists, try to see the dentist. Don’t rely on painkillers. They may temporarily relieve pain, but your dentist should evaluate the condition.

  • Knocked-out (avulsed) tooth: Try to find the tooth! This may not be as easy as you think if the injury took place on a playground, basketball court, or while skateboarding, so try to stay calm. Hold the tooth by the crown and rinse the root in water if the tooth is dirty. Don’t scrub it or remove any attached tissue fragments. If possible, gently insert and hold the tooth in its socket while you head to the dentist. If that’s impossible, put the tooth in a cup of milk and bring it to the dentist. Time is critical for successful reimplantation, so try to get to your dentist immediately.

  • Broken tooth: Rinse your mouth with warm water to clean the area. Use cold compresses on the outside of the cheek to help reduce the swelling.

  • Tongue or lip bites or wounds: Clean the area gently with a clean cloth and apply cold compresses to reduce swelling. If the bleeding can’t be controlled, go to a hospital emergency room or clinic. You may be able to reduce bleeding from the tongue by pulling it forward and using gauze to put pressure on the wound.

  • Objects caught between teeth: Try gently removing the object with dental floss. Never use a sharp instrument to remove any object that is stuck between your teeth. If you can’t dislodge the object with floss, contact your dentist.

  • Possible broken jaw: Apply cold compresses to control swelling. Get to the hospital emergency room immediately.

Sources: MouthHealthy | MouthHealthy - Oral Health Information from the ADA

Jefferson County Health Department Protects Community from Emergencies and Disasters Through National “Project Public Health Ready” Recognition Program

Jefferson County Health Department (JCHD) has been recognized by the National Association of County and City Health Officials (NACCHO) for its ability to plan for, respond to, and recover from public health emergencies. JCHD demonstrated these capabilities by meeting the comprehensive preparedness benchmarks required by Project Public Health Ready (PPHR), a unique partnership between NACCHO and the Centers for Disease Control and Prevention. Jefferson County Health Department joins a cohort of more than 550 local health departments across the country that have been distinguished for excellence in preparedness through PPHR, either individually or as part of a region.  

Public Health Preparedness Exercise in 2024.

“We are proud to have been reaccredited by Project Public Health Ready for our high level of preparedness,” said Steve Sikes, JCHD Executive Director. “This is a great example of the dedicated, professional staff we have and our commitment to providing excellent public health services.” 

In 2020, JCHD was initially accredited through the PPHR Recognition Program and applied for reaccreditation in 2024. The Public Health Preparedness Team worked diligently to update and improve our capabilities-based plans, adding lessons learned from COVID-19, Mpox, and Tuberculosis emergencies. Jefferson County Health Department will be formally recognized and awarded at the NACCHO Preparedness Summit in April 2025.  

“Through this process, we were able to expand and build upon our previous plans based on real-life experience from the last five years,” said Jeana Vidacak, JCHD Community Services Manager. “We feel confident that we have a robust plan that staff not only understand but can execute effectively.”

PPHR recognition confirms that JCHD has a thorough and coordinated emergency response plan in place and that staff have the training to protect the community's health during an emergency. Local health departments recognized by PPHR undergo a rigorous evaluation by peer review to assess their ability to meet a set of national standards for public health preparedness. These standards align with federal government requirements and other national best practices. 

“Public health preparedness planning, response, and recovery begins at the local level. Local health departments are essential in creating healthy, resilient communities that can respond to and recover from disasters,” said Lori Tremmel Freeman, Chief Executive Officer. “NACCHO commends Jefferson County Health Department for being a model of public health emergency preparedness.” 

Still Hanging on to Your New Year's Resolutions?

Did you make a New Year’s Resolution? Are you still going strong? If not, don’t give up yet! Aiming for consistency and not perfection is going to make your goals much more realistic. If you didn’t set any goals for the new year, there is still time.   

When setting a goal, remember to keep it SMART. SMART goals are specific, measurable, achievable, relevant and time-bound. If your goal for the year is to improve your oral health and you do not currently floss, a good SMART goal could be: “Over the next two weeks, I will floss at least four days out of the seven.” Once you are consistent with this you can increase your goal to 5 days per week, every day, and even up to twice per day.  

Be sure you track your progress! This could be hand-written in a journal or on a calendar, in a habit tracking app, or even in a shared document with a friend for accountability. 

Below is a great resource if you are still thinking of setting a resolution for the year or if you need help planning a goal you are already working on:  

https://www.npr.org/2023/12/26/1211240854/new-years-resolution-planner-50-fresh-ideas-to-help-you-make-bold-moves-in-2024 

 

 

About the author: 

Megan has been a Registered Dietitian with the Jefferson County Health Department for approximately five years. She provides individual and group nutrition counseling as well as community presentations. Megan enjoys running so you may see her pushing a stroller at a local 5k!