Winter Exercise Ideas

Even though Wisconsin winters can be long and cold, it’s important to maintain an exercise regimen.  Whether you enjoy exercising outdoors or working out inside, here are some exercise ideas to get you through this chilly season:

If you’re not afraid to get outside, having snow on the ground offers some great opportunities for exercise.  Snowshoeing is a wonderful winter sport that has recently gained popularity here in Northern Wisconsin.  There are several trails in Oneida County that not only offer a great workout, but also beautiful scenery (http://www.co.oneida.wi.gov/section_detail.asp?linkcatid=442&linkid=1817&locid=136&sname)!  Did you know that you can burn up to twice as many calories snowshoeing as walking at the same speed?  Or up to 1,000 calories per hour?  It’s a great workout!  Another wonderful outdoor activity is cross country skiing.  Oneida County and surrounding counties are home to an abundance of ski trails that vary in difficulty.  A 150 pound person can burn more than 500 calories per hour skiing at a moderate pace!  Keep that up and you’re waistline is sure to shrink!  While both of these sports do require some equipment, fear not.  Local sports shops offer equipment rentals so trying these sports won’t break the bank.  However, if snowshoeing and skiing aren’t intriguing to you, remember that going sledding, shoveling snow, and even building a snowman burn calories. 

If outdoor activities aren’t your style, there are plenty of indoor activities that can keep you trim.  Winter is an excellent time to start strength training.  Strength training helps control your weight, prevent heart disease, and increase bone strength, just to name a few.  You don’t need a lot of equipment to do strength training either- you can do body weight exercises and if you do have access to equipment, you can get away with just a few dumbbells and a stability ball.  While you may not burn as many calories strength training, approximately 200-300 calories per hour depending on your weight, it is still extremely important to incorporate it into your exercise routine.  You can also do cardio exercises like jogging in place, jumping jacks, jumping rope, running stairs, and dancing!  Renting or purchasing at home workout videos that offer challenging workouts is an option too.  If you’re interested in some at workout routines, here are two sites that have some sample exercises:  http://exercise.about.com/cs/weightlifting/a/bestexercises.htm ; http://www.fitstep.com/Library/Begin/exercises.htm

As always, remember to stay hydrated and if you’re going outside- remember to wear layers!  Enjoy the rest of your winter and stay warm!

Safe Sleep for Baby

Explanation of Infant Sleep Position and the Risk of Choking When a baby is in the back sleeping position the trachea (windpipe) lies on top of the esophagus (foodpipe).  Anything the baby spits up must work against gravity to get into the windpipe. When a baby is in the stomach sleeping position, anything spit up will pool at the opening of the windpipe, making it easier for the baby to choke.

Safe Sleep Top 10 1.      Always place your baby on his or her back to sleep, for naps and at night. The back sleep position is the safest, and every sleep time counts. 2.      Place your baby on a firm sleep surface, such as on a safety-approved* crib mattress, covered by a fitted sheet. Never place your baby to sleep on pillows, quilts, sheepskins, or other soft surfaces. 3.      Keep soft objects, toys, and loose bedding out of your baby's sleep area. Don't use pillows, blankets, quilts, sheepskins, and pillow-like crib bumpers in your baby's sleep area, and keep any other items away from your baby's face. 4.      Do not allow smoking around your baby. Don't smoke before or after the birth of your baby, and don't let others smoke around your baby. 5.      Keep your baby's sleep area close to, but separate from, where you and others sleep. Your baby should not sleep in a bed or on a couch or armchair with adults or other children, but he or she can sleep in the same room as you. If you bring the baby into bed with you to breastfeed, put him or her back in a separate sleep area, such as a bassinet, crib, cradle, or a bedside cosleeper (infant bed that attaches to an adult bed) when finished. 6.      Think about using a clean, dry pacifier when placing the infant down to sleep, but don't force the baby to take it. (If you are breastfeeding your baby, wait until your child is 1 month old or is used to breastfeeding before using a pacifier.) 7.      Do not let your baby overheat during sleep. Dress your baby in light sleep clothing, and keep the room at a temperature that is comfortable for an adult. 8.      Avoid products that claim to reduce the risk of SIDS because most have not been tested for effectiveness or safety. 9.      Do not use home monitors to reduce the risk of SIDS. If you have questions about using monitors for other conditions talk to your health care provider. 10.  Reduce the chance that flat spots will develop on your baby's head: provide "Tummy Time" when your baby is awake and someone is watching; change the direction that your baby lies in the crib from one week to the next; and avoid too much time in car seats, carriers, and bouncers. ·        For information on crib safety guidelines, contact the Consumer Product Safety Commission at 1-800-638-2772 or http://www.cpsc.gov

Norovirus aka the Stomach Flu

What are noroviruses?

Noroviruses are completely unrelated to influenza, which is a respiratory virus.  Noroviruses are a group of viruses that cause gastroenteritis or, the “stomach flu” in humans.

Who gets norovirus?

Some people are more likely to become infected with norovirus and develop more severe illness than others.  Anyone can get a norovirus.  There are many different strains of norovirus, so it is difficult for a person to develop an immunity. 

How is norovirus spread?

Norovirus is passed in the stool or vomit of an infected person.  Norovirus is highly infectious.  Thorough hand washing following toileting and before handling of food is the best way to prevent the spread of norovirus.  Person’s ill with diarrhea or vomiting should not handle food, work in a day care, or care for patients in a health care facility until at least 48 hours after the symptoms have stopped.    Outbreaks have also been associated with drinking water and recreational water (i.e. swimming lakes) where persons may have swallowed water contaminated with fecal matter from an infected person.   Touching something that has been contaminated with the vomit or stool of an infected person can result in illness.

Symptoms?

The most common symptoms include a sudden onset of vomiting, watery, non-bloody diarrhea, abdominal cramps, nausea and headache.   Symptoms appear 12-60 hours after exposure to the virus, usually 24-48 hours after exposure. 

How long is a person infectious?

The person is infectious from the time of onset of symptoms to 48 hours after diarrhea or vomiting.

What is the treatment for Norovirus?

There is not treatment for norovirus.  Most people recover in 2-3 days.  It is important to drink fluids during and after the illness to prevent dehydration.

Winter Safety Tips

When accidents happen with chemicals or medicine, call Poison Help at 1-800-222-1222 to get help from an expert. If someone has trouble breathing, call 911 immediately.

Here are some seasonal dangers to watch out for every winter:

Antifreeze

• Antifreeze is a poisonous liquid used in cars. It has a sweet taste. Children and animals like its taste. If even a little is swallowed, it can be harmful. It can cause kidney damage and death.
• Keep antifreeze, and all strong chemicals, in the containers they came in. Cap tightly, and store in locked cabinet.
• Before throwing away an antifreeze container, rinse with water. Replace cap and put in the trash.

Salt

• If eaten, salt used on driveways and sidewalks can harm a pet or child.
• Store this type of salt with other poisons. Keep it out of reach and in a locked cabinet.

Carbon Monoxide (CO)

• CO is a leading cause of poison deaths. It causes many thousands of illnesses.
• CO is a poisonous gas. It has NO color, odor, or taste. ALL fuel-burning devices make CO. They do this mostly when they aren’t working properly, or are not used in a ventilated space. CO can collect in closed areas.
• Sources of CO include:  gas furnaces, gas water heaters, gas stoves, gas ovens, kerosene space heaters, wood and gas fireplaces, wood-burning stoves, power generators, and car engines.
• Signs of CO poisoning:  headaches, nausea, vomiting, dizziness, confusion, unconsciousness.
• Persons at greatest risk:  pregnant women, infants, young children, older people, people with breathing and heart diseases.
• PREVENTION IS KEY!  Have at least one CO alarm in your home. The best places are near bedrooms and close to furnaces.
• Have your heating system, vents, and chimney checked every year by experts.
• Always follow product instructions for installing and repairing appliances that burn fuel.
• Never burn charcoal inside a house or garage.
• Never use a gas oven to heat a house or apartment.
• Never use unvented fuel-burning devices in a house or apartment.
• Never run a car in a closed garage.

January is National Radon Month

Radon is a naturally occurring, odorless radioactive gas that causes lung cancer. Between five and ten percent of the homes in Wisconsin have radon levels above the US EPA guideline of 4 pCi/L for the year average on the main floor. Every region of Wisconsin has some homes with elevated radon levels.

The only way to know the radon level in a house is to measure it. You can get Radon test kits in hardware stores or from the Oneida County Health Department

 for around $7.  Radon can be controlled in any house.

Print this article and get $5 off a radon test kit.

For more information check the following websites:

http://www.epa.gov/radon/

http://www.dhs.wisconsin.gov/dph_beh/radonprot/

What is WIC?

What is WIC?

 

WIC is a government funded program that supports pregnant and breastfeeding women, infants and children up to the age of 5 by providing nutrition education, supplementary foods and community referrals. WIC has been around since 1974 and has proven to help reduce nutrition disparities among lower income families.

If you or someone you know would benefit from WIC services please contact the Oneida County WIC office at (715) 369-6109.

Please visit our website for more information: http://www.co.oneida.wi.gov/section.asp?linkid=1853&locid=136

A Healthy Twist on Holiday Traditions

Tired of Christmas cookies and cream cheese based appetizers at holiday parties and gatherings? Bring this appetizer to your next party or surprise your family with a delicious snack! Not only does it stay true to the holiday colors (red and green) it is tasty and full of nutrients. For the health savy, make sure the slices of French bread are thin, add less cheese and pile on the tomato salad mixture. Add 2 Tbsp balsamic vinegar to your tomato salad mixture for an extra zing!

Fresh Tomato and Basil Bruschetta

Ingredients:

1 loaf crusty Italian bread, sliced 3/4-inch thick (about 16 pieces)

2 Tbsp olive oil

2 cups fresh, chopped tomatoes*

2 Tbsp fresh, chopped basil

4 cloves of garlic, chopped very fine

2 Tbsp balsamic vinegar (optional)

1/2 tsp salt

1 oz. shaved mozzerella cheese

Preparation:

1. Combine the tomatoes, basil, garlic, balsamic vinegar, and salt in a small bowl and set aside.

2. Set the oven to the broil setting.

3. Place the bread slices in a single layer on a large baking sheet. Using a basting brush, brush a small amount of the olive oil on each slice. Place the bread in the oven and broil for about 1 minute, or until the bread becomes lightly toasted.

4. Remove the bread from the oven, and spoon about 2 tablespoons of the tomato mixture on each slice. Top each with a couple shaves of mozzarella. Broil for another 30 seconds. Watch the bruschetta carefully during this time to make sure it does not burn.

* If time is an issue, substitute organic, diced tomatoes (drained).

Serves 16 -  Calories per serving  68