Tips on how to snack in a healthy way

Mayo Clinic Health System Health Note:

(this message fits into the PdC Public School staff challenge of MAINTAIN, NO GAIN over the Holidays season)

We all need a snack here and there during the day, but there is definitely a right way and a wrong way to snack.

Several warnings surround snacking if you are trying to maintain a healthy weight and lifestyle, but if you’re picking the right snack, it can actually be beneficial and stop you from munching more at later meals. By snacking, you can satisfy your hunger and stop yourself from consuming hundreds of extra calories a day by not overeating at the next meal. Advice from health professionals about snacking can include not keeping junk food in the house, and watching out for nutrition labels, especially on foods advertised as “low-fat” or “fat-free.”

In addition to this snacking wisdom, lots of healthy snack habits exist to help fight off hunger and control weight.

1. Don’t snack where you slack: Designate certain snacking zones like the kitchen, and avoid eating in front of the TV. Pairing snacking with watching TV can create an association that could lead to mindless munching.

2. Power up with grains: Looking for some energy from your snack? Look to whole grains like whole-grain pretzels or cereals that will provide a lasting boost.

3. Snacks can be sweet: If you find yourself not being able to deny your sweet tooth, mix in low-fat puddings, frozen yogurt, or frozen fruit bars as an alternative to other, more sugary treats.

4. Go nuts!: Nuts like almonds, pecans, walnuts, and macadamia nuts can be filling snacks that may also improve your heart health by lowering cholesterol.

Information from:
Amy Every
Senior Communication Consultant, Marketing Communications
Mayo Clinic Health System Franciscan Healthcare
mayoclinichealthsystem.org

Tips to help students to stay healthy in cold/flu season

This Mayo Clinic Health Note is something school staff and parents are all too familiar with - students getting sick from all the germs getting spread around. Here are some tips that can help your student stay healthy.

Does it seem like school age children are always coming down with something? When children are at school they are exposed to a lot of different germs and bacteria, putting their immune systems to the test. In addition to getting a goodnight’s sleep, eating a healthy diet and getting regular exercise, those at school can take other precautions to stay healthy.

1. Hand-Washing. Frequent hand-washing can help prevent spreading disease. Hand-washing should occur before eating, after going to the bathroom and blowing one’s nose, and also playing outside.

2. Hand Sanitizer. Using hand sanitizer before eating and after sharing communicable objects like pencils sharpeners or a computer mouse can help kill the bacteria that can linger on these community objects.

3. Cover Up. If sick, try to avoid coughing or sneezing into the open air by using a tissue, or if a tissue is unavailable, cough or sneeze into the crook of the elbow.

4. Hands Off. Bacteria can enter through the open areas of the body like the eyes or mouth. Keeping hands out of these areas can prevent the spread of disease by not allowing these bacteria into the body. Not sharing personal items like water bottles or food can also stop the spread of bacteria this way.

5. Stay Vaccinated. Staying up to date on vaccinations, especially the yearly flu vaccine can help kids be healthy and stay in school.

From:
Amy Every
Senior Communication Consultant, Marketing Communications
Mayo Clinic Health System Franciscan Healthcare
mayoclinichealthsystem.org