May 23rd Healthy Cooking Class
Facilitated by Mary K. (HELD AT FOOD DISTRIBUTION) Join Food Distribution and learn how to make "sweet potato taco pockets" and "taco soup" along with a nutritional session on healthy eating. Ingredients and cooking materials will be provided, please arrive on time as class will start at 9:30AM in the Kitchen at Food Distribution.
May 26th CPR/AED/First Aid Training
Learn how to respond to First Aid, Breathing and Cardiac Emergencies. In the classroom , you'll have the oppurtunity to learn from and interact with a Red Cross Instructor who will guide you through hands-on practice of lifesaving skills. Successful students will receive a certificate of Adult and Pediatric First Aid/CPR/AED valid for two years.
1. YOUR EYES TURN YELLOW
'Yellow eyes are a sign your liver isn’t doing very well and is probably the most specific sign of liver disease,' says KV Narayanan Menon, MD, medical director of liver transplantation at Cleveland Clinic. A yellow colored substance called bilirubin is usually broken down by the liver so it can be removed from the body, but when the liver is struggling it can cause bilirubin to build up, leading to yellowing of the whites of the eyes.
2. YOUR BELLY FILLS WITH FLUID
If your belly suddenly balloons and doesn’t stop, it could be more than ordinary bloating. 'Increased pressure within the blood vessels around the liver can lead to fluid buildup in the abdomen,' says Dr. Menon. It’s important to see a doctor, who will be able to tell you if you’re bloated from gas, food, or fluid.
3. YOU HAVE HEPATITIS A, B, or C
When viruses or parasites infect the liver, it causes inflammation and reduced liver function. The most common types of liver infection are the hepatitis viruses; A is spread by coming into contact with a contaminated person’s feces or by ingesting compromised food and drink, while B and C are most commonly transmitted through blood, sex, or contact with other bodily fluids. 'There are some really good treatments out there if you have hepatitis C, so people should get tested,' says Dr. Menon. Talk to your doctor about what other steps you can take to keep your liver as healthy as possible.
4. YOU CAN'T STOP ITCHING
Believe it or not, a sick liver can cause itching all over your body. 'We don’t know for sure, but it’s thought to be related to bile salt,' says Dr. Menon. Bile is a digestive substance produced by the liver, but in people with primary biliary cirrhosis (an autoimmune liver disease that causes the bile duct to collapse), that bile can accumulate and cause noticeable symptoms, like itching.
5. YOU'RE CONSTANTLY TIRED
Persistent fatigue is almost always a sign that something’s not right in your body. Liver disease can cause this.
6. YOU'RE A HEAVY DRINKER
Excessive, chronic alcohol use can do a real number on your liver over time, eventually leading to liver disease. The liver helps rid your body of chemicals and toxins, so consistently pumping it full of booze means it’s working overtime.
7. YOU'RE OVERWEIGHT
Being overweight or obese affects more than how you look in the mirror. Non-alcoholic fatty liver disease is on the rise, especially in people in their 40s and 50s, and basically means fat has built up on and around the organ. Sometimes, this leads to cirrhosis, which is scarring of the liver. The good news is, you can manage or change the factors that up your risk of developing the disease, such as obesity, high cholesterol, and diabetes.
8. YOU HAVE FAMILY HISTORY OF LIVER DISEASE
'A small class of liver diseases are hereditary, so if you think there have been family members who died of liver disease or liver cancer, bring it up to your doctor so they can look into it further,' says Dr. Menon.
9. YOU'RE CONFUSED OR FORGETFUL
If you suddenly seem to misplace everything or feel easily confused, don’t write it off as a harmless brain fart. Hepatic encephalopathy is a condition that can occur when the liver is unable to properly remove toxins from the body and typically occurs in patients with chronic liver disease, cirrhosis, or hepatitis. If you notice these symptoms, see a doctor immediately.
Iron is a very important mineral found in every cell of the body, which is why lacking it can cause both small and lasting health problems.
The essential nutrient is needed to make the oxygen-carrying proteins hemoglobin, found in red blood cells, and myoglobin, found in muscles, according to the National Institutes of Health (NIH).
Lack of iron is the most common known form of nutritional deficiency. Its prevalence is highest among young children and women of childbearing age and pregnant women, the Centers for Disease Control and Prevention (CDC) says.
The recommended daily dietary allowance for iron for 19-to-50-year-old women is 18 milligrams and 8 mg for men. It doesn’t sound like much, but between 10 and 15 percent of adults in the U.S. don’t have enough and thousands are hospitalized every year.
Losing 100 hairs a day is normal but if you’re seeing a lot more than that every time you brush your hair, this may be a sign you lack iron. Iron deficiency can lead to anemia. When that happens, the hair follicles don’t get enough oxygen, which the body uses just for vital functions because it’s in survival mode, and the hair falls out. Treatment for hair loss is enhanced when iron deficiency, with or without anemia, is treated, according to a review of several studies.
YOU'RE ALWAYS TIRED
Fatigue is one of the most common symptoms of iron deficiency. People are used to being in a hurry all the time so many don’t pay attention when their body feels tired. However, if you don’t have enough iron, there is less oxygen going to your muscles, which then have no energy, leaving you feeling exhausted and weak. Hemoglobin is a protein that helps red blood cells deliver oxygen throughout your body.
YOUR SKIN IS PALE
Poor skin tone is common when the body lacks iron. The skin, being the largest organ on the body, will inevitably suffer if there are not enough red blood cells to deliver oxygen to it. Paleness is generally the result of reduced blood flow or a decreased number of red blood cells (anemia).
YOU'RE OUT OF BREATH
Naturally, if the oxygen level in your body is low, you’ll feel out of breath much quicker than normal. If you feel like you can’t catch your breath after going up one flight of stairs, you may need to have some iron-rich foods such as liver, beans, nuts, dried fruits, green vegetables, according to the U.K. National Health Service (NHS).
Headache, especially with activity, can be a sign of iron deficiency. Unfortunately, a headache is also a symptom people often ignore even though it can sometimes be life-threatening. Your body’s priority when it doesn’t have enough oxygen is to get it to the brain before other organs. But even then the arteries can swell, triggering headaches, according to American Society of Hematology.
YOU DON'T EAT MEAT
Your body absorbs more iron from meat than it does from other sources, according to the Mayo Clinic. So if you stay away from meat, you have to find another way to increase your intake of iron-rich, plant-based foods. Many people opt out for supplements. If meat is out of the question for you, pick foods that are high in Vitamin C to enhance iron absorption. Such foods include broccoli, melons, kiwi, leafy greens, peppers, tomatoes, oranges.
If you don't have enough hemoglobin-carrying red blood cells, your heart has to work harder to move oxygen-rich blood through your body, according to the National Heart, Lung and Blood Institute.
YOU CAN'T FOCUS
Less oxygen, caused by lack of iron, wakes up the sympathetic nervous system, which activates what is often termed the fight or flight response, according to ScienceDaily. When you add heart palpitations to this symptom, you feel anxious and restless. Also, lack of oxygen, including to the brain, as a result of anemia will slow cognition.
The nail has raised ridges and is thin and curved inward. This disorder is associated with iron deficiency anemia, according to NIH. The fingernails consist of hardened layers of protein, which protects the soft tissue. When the body is not making enough hemoglobin, the lack of oxygen weakens the nail, causing them to break.
YOU OFTEN GET SICK
Iron is required by most organisms as an essential cofactor in many important biological processes; the immune system is depending on it. So, naturally, if you don’t have enough of it, you are more susceptible to illnesses. The spleen is part of your lymphatic system, which fights infection, according to NIH. If the spleen is not getting enough oxygen because of iron deficiency, it can’t work as well. The lymph nodes, which produce white blood cells to fight infections, don’t get enough oxygen either, causing weaker white blood cells.
YOU'RE COLD ALL THE TIME
Unexplained cold hands and feet are a common symptom if iron deficiency, according to Iron Disorders Institute. Consuming less than 18 mg for women and 8 mg for men prevents the production of myoglobin and hemoglobin. They can’t deliver oxygen to red blood cells and tissues, inducing the hands and feet.
YOUR TONGUE IS SWOLLEN
Less iron means less myoglobin in the blood which keeps the muscles healthy. Since the tongue is actually a muscle, it will feel sore, smooth, swollen and will have a weird pale color, according to John Hopkins Medicine. Sore and swollen tongue can, as a result, leads to problems with chewing, swallowing and even speaking.
YOU'RE NOT HUNGRY
Loss of appetite and weight loss is another general symptom of anemia, according to NHS. It usually is a result of other symptoms people are experiencing. When you have a headache, you feel weak (because your muscles don’t have enough oxygen due to lower red blood cells count), and you are sick, you don’t usually feel hungry, do you?
YOU HAVE A CRAVING FOR ICE
A condition, called Pica, which is a craving for non-nutritive things like ice, hair, paper, stones, dirt or glass, is another symptom. It doesn’t happen very often and there is not a clear explanation as to why the disorder develops, but it has been known to happen, according to case studies.
RESTLESS LEG SYNDROME
RLS is condition in which people feel an irresistible urge to move the legs. About 15 percent of people who have RLS also have iron deficiency, according to John Hopkins Medicine. The single most consistent finding and the strongest environmental risk factor associated with RLS is iron insufficiency. The symptoms usually occur at night, preventing patients from getting enough sleep.
Severe Weather Awareness Family Night at MTS
Wednesday April 26th from 5-7PM
To prepare for spring severe weather, we will be having a severe weather awareness family night on Wednesday April 26th from 5-7PM. Benjamin Warrington and Brian Cockerham from the Red Cross along with Tom Helman from the National Weather Service will be doing a presentation and we wil lhave some small spring weather crafts to create. We look forward to seeing you there! If you have any questions please contact Kateri Merino or Amy Van Schyndel at school at 715-756-2354.
Free mini first aid kit, flashlight, and two gallon collapsable emergency water bag for every family!
DINNER will be served.
Poorly managed diabetes can cause damage to blood vessels and nerve cells, which may lead to arange of health issues, including foot problems and a condition called neuropathy. High blood sugar levels can also cause damage to eyes and kidneys, and increase the risk of heart disease and stroke.
Here are 10 examples of foods that can play a role in a healthy, balanced diet for people with diabetes.
The combination of fiber, protein, and healthy fats in walnuts makes them a great alternative to simple carbohydrate snacks like chips or crackers.
The fatty acids in walnuts can increase good cholesterol while decreasing harmful cholesterol. This may reduce the risk of heart disease or heart attack. People with diabetes are at a greater risk for these conditions.
People whose diets include large amounts of nuts put on less weight than those that do not. Weight loss can help to reduce blood sugars.
?Add crushed walnuts to yogurt, oats, or salad.
?Make a trail mix treat with walnuts, pumpkin seeds, and dark chocolate chips.
The avocado is the only fruit that is a good source of healthy fat. Avocados also provide about 20 different vitamins and minerals, and are especially high in potassium, vitamins C, E, and K, lutein, and beta-carotene.
Eating foods that contain healthy fats may help increase fullness. Eating fat slows the digestion of carbohydrates, which helps to keep blood sugar levels more stable.
Avocado is high in fiber too, with half a fruit containing 6-7 grams. According to the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky, high fiber intake is associated with a significantly lower risk for diabetes.
Eating high-fiber foods can also reduce blood pressure and cholesterol levels, improve weight loss, and make insulin more efficient.
?Spread avocado on toast in the morning instead of butter.
?Use avocado instead of mayonnaise in chicken or egg salad.
3. Ezekiel Bread
Ezekiel bread and other sprouted grain breads are less processed than standard white and whole wheat bread.
The grains in Ezekiel bread are soaked and sprouted, allowing for higher protein and nutrient content.
Bread made from sprouted grains tends to contain more B vitamins, fiber, folate, and vitamin C than other breads. They also have a beneficial effect on blood sugar response.
Ezekiel bread is often found in the freezer section. Sprouted grain breads have a denser consistency and are best when toasted.
?Toast Ezekiel bread and top with avocado, a sliced hard-boiled egg, and black pepper.
?People can also find sprouted grain bagels, English muffins, pizza crust, and tortillas.
4. Pumpkin Seeds
Pumpkin seeds are high in magnesium and good fatty acids. The body needs magnesium for over 300 processes, including breaking down food for energy.
A lack of magnesium is linked to insulin resistance, a main cause of diabetes. For every 100-milligram-a-day increase in magnesium intake, the risk of developing type 2 diabetes falls by around 15 percent.
Two tablespoons of pumpkin seeds contain 74 milligrams of magnesium. This is around a quarter of the recommended daily amount.
?Brush pumpkin seeds with olive oil, season with cumin, and bake until brown and toasted.
?Make pumpkin seed butter by blending whole, raw pumpkin seeds in a food processor until smooth.
One study found that fisetin, a substance contained in strawberries, prevented both kidney and brain complications in mice with diabetes.
Other human studies have suggested that a higher intake of berries lowers the risk of diabetes.
One cup of fresh strawberries contains 160 percent of an adult's daily needs for vitamin C at only 50 calories. Several studies have shown a link between lack of vitamin C and diabetes.
?Make a superfood salad by mixing strawberries, spinach, and walnuts.
?Add frozen strawberries to a smoothie with milk and peanut butter.
6. Chia Seeds
Chia seeds are rich in antioxidants, healthy fats, fiber, magnesium, zinc, iron, and calcium.
High-fiber diets are linked with stable blood sugar levels and a lower risk of developing diabetes. Despite this, most adults are still not meeting their daily fiber needs.
Just 1 ounce of chia seeds provides 10 grams of fiber, almost half the daily recommendation for a woman over 50.
?Sprinkle chia seeds on yogurt, cereal, and oats.
?Chia can be a substitute for eggs in baking. Mix 1 tablespoon of chia with 3 tablespoons of water. Let the mixture sit for a few minutes. The seeds will absorb the water and form a gel that can be used instead of an egg.
Anti-inflammatory diets and foods can help to treat and relieve symptoms and reduce the risk of long-term diseases like diabetes. Plant-based foods that are high in antioxidants are at the top of the anti-inflammatory foods list.
Ginger has been shown to be high in antioxidants and healthy compounds that enhance its anti-inflammatory powers.
Studies on ginger and diabetes are limited. However, Several studies that ginger reduces fasting blood sugar levels in people with type 2 diabetes.
?Steep peeled fresh ginger in boiling water to make ginger tea.
?Add fresh or dried ginger to a stir-fry or homemade salad dressing.
Low potassium intake is linked with a higher risk of diabetes and diabetes complications.
Spinach is one of the best sources of dietary potassium, with 839 milligrams per cup when cooked.
One cup of banana has about 539 milligrams of potassium.
?Throw a handful of spinach into a smoothie.
?Add spinach to sandwiches instead of iceberg lettuce.
Cinnamon has been shown in some studies to lower blood sugars in people with diabetes, though not all studies agree.
Participants in one study who took a high dose of cinnamon reduced their average blood sugar levels from 8.9 percent to 8.0 percent.
Participants who took a low dose of cinnamon reduced their average blood sugar levels from 8.9 to 8.2 percent. Participants who did not take cinnamon saw no change.
?Try cinnamon on sweet potatoes, roasted carrots, and butternut squash.
?Stir cinnamon into tea or warm milk.
Along with other non-starchy fruits, tomatoes have a low GI score. Also, according to one study, eating around 1.5 medium sized tomatoes per day reduced blood pressure.
They concluded that eating tomatoes might help reduce the cardiovascular risk that is associated with type 2 diabetes.