Commonwealth Conversations: Public Health

It's Blueberry Season!

Posted by:

Lani Taormina, Department of Public Health

Lani is a Health Communication Specialist at the Department of Public Health

 

One of the best fruits of the summertime season is the little but powerful blueberry. Not only are blueberries delicious, but they’re packed with antioxidants, low in calories, high in fiber, and help ward off harmful free radicals, which can protect the body from cancer and aging.

One of the best ways to fulfill your blueberry craving is by going to your local farmers' market or by picking them by hand at a farm; a fun summer activity and delicious snack all in one trip.

Here are some tips to help you pick the most delicious berries in the bunch:

• Go sometime between June-August, so now is the perfect time!
• Avoid any shriveled, soft berries.
• Pick berries with a deep gray to dark blue color. Any berries with hints of red in them are not ripe yet, and won’t  become ripper after being picked from the bush.
• Once picked, don’t place blueberries in a closed container right away. Because the berries are still warm from the sun, they need to cool down before being stored.
• Once you get home, place the blueberries in the refrigerator. Once chilled, blueberries can last ten to fourteen days.
• Be careful not to put too many blueberries in the same container or basket when picking them! You wouldn’t want to crush any of those delicious berries.

Check out blueberry farms near you at http://www.mass.gov/agr/massgrown/pyo.htm.

So, once they’re sitting in your fridge, what can you do with them? Besides popping them in your mouth like they’re…well, blueberries, here are some perfect summertime recipes with blueberry as the star ingredient:

• Healthy Blueberry Tarts – A healthy blueberry pie makeover.
• Chicken and Blueberry Pasta Salad – A unique and satisfying summer dish that you can bet no one else will bring to the cookout!
• “Royal Blueberry” Gazpacho with Lemon and Mint – A fun twist on your standard chilled soup!
• Blueberry Salsa – Get the summer fiesta started with this sweet and spicy party topping. 
• Blueberry Ice Cubes – Add a pop of color, zest, and nutrition to those ice cubes in your favorite summer drink.

Tweet

Singing is Music to Your Ears, and Soul!

 Posted by Alison T. Brill, MPH, Community Suicide Prevention Coordinator at the Massachusetts Department of Public Health

You don’t need to be a professional singer, or even have a good voice, to reap the benefits of singing. This isn’t American Idol - this is life - and we have to find what makes us feel good!

I sing whenever and wherever I can. For me, singing reduces stress, tension, and anxiety. Studies show that for some people, singing even relieves their depression. The act of singing releases endorphins, the brain's "feel good" chemicals. Turning words into music can be a positive outlet for stress and tension for you, too.

Believe it or not, singing is an aerobic activity, which pumps more oxygen into your blood, improves circulation, and promotes a positive mood. Proper singing requires deep breathing, which is oh so good for mental wellness. Singing (as well as dancing and drumming) has even been shown to relieve pain by triggering the release of endorphins. How cool is that?

Music evokes emotions of all kinds. Whatever those emotions may be, add some singing to them, and chances are that you’ll feel better. Singing also provides a means of self-expression. For people who can’t always find the words to express how they feel, singing offers a way for people to literally find their voice and release emotions.

Singing by yourself has great benefits, to be sure. But singing with other people, whether in a choir, a song group, or at home with friends and family, amplifies the benefits. Why? Because music brings people together and creates a sense of community. Being part of a group is a form of social support that brings about feelings of belonging and decreases isolation. The important thing is to get out and be with people. If singing isn’t your thing, you’ll get some of the same benefits from joining another type of group, such as a club of interest or a sports team.

The combination of creating and/or performing music, and the social bonds formed through these activities when in a group, is a winning composition for feelin’ good!  

Budget-Friendly Ideas for Your Family this Summer!

 

 

posted by: Lynn Beattie, WIC Nutritionist

 

 

 

Warm Weather is here!

With the school year ending around the corner, working parents all over Massachusetts may be starting to think about options for child care, summer camp, and family vacations. We all know how busy the summer can be and many families need to budget for activities for their children. There are many options to explore, but remember that family vacations don’t always have to mean an entire week away (or lots of money). There are plenty of fun activities full of excitement and day trips that children will remember for many years to come!

If you have vacation time in the summer months, this is a wonderful opportunity to take advantage of festivals and fairs that entertain the whole family. Annually, there are many crafts/arts fairs and festivals featuring local produce. If your kids can’t get enough of summer’s sweet harvests, find a local fruit festival through www.pickyourown.org.

After a day at the beach, you may be looking into a few new ideas for day trips. Here are a variety of other fun excursions for you and your family:

·         Many local product and food companies offer free tours. Take a local factory tour which can be educational and entertaining for the kids! 

·         Get a park passport and start exploring some of the 76 state parks in Massachusetts. Bring a picnic lunch and games to play.

·         Visit a local farm for a hands-on experience to see, feel and taste agriculture at its source. Many farms hold agriculture fairs with farm animal exhibits, arts and crafts, and fruit and vegetable garden demonstrations.

·         Hit the trails and go on a back-to-nature treasure hunt. For example, find different shapes, colors and textures in nature, like rocks, trees, plants and leaves.   Take a look at http://www.mass.gov/dcr/recreate/biking.htm for a list of bike paths and trails across the state.

·         Set up a water course in your backyard with the sprinkler, a blow-up pool and water balloons. Use your imagination and design fun games and races with the kids!

Enjoy the time off in the warm months with your family. Remember that with a little creativity and willingness to do some research in your community, you can discover a wide range of entertaining and exciting activities that the whole family will enjoy (for little or no cost)!

What are your budget-friendly plans to do this summer with your kids?

Problemas para dormir? Oito dicas para dormir melhor

Posted by Omar Cabrera, Community Health Education Manager at DPH.

Precisa dormir mais? Assim como comer e respirar, o sono é uma função básica na qual, às vezes, não prestamos atenção. No entanto, o corpo nos avisa quando não dormimos o suficiente, e alguns sinais são o sono, a fome e, às vezes, a irritação. Na verdade, a falta de sono pode alterar o funcionamento de todo o organismo. Dormir menos do necessário aumenta o risco de pegar um resfriado, ter dores de cabeça, enxaquecas e outras doenças.

O que a maioria de nós não percebe é como a falta de sono afeta o nosso estado emocional. Ela diminui a atenção, o que pode interferir com o desempenho no trabalho e na escola. Problemas para dormir, como insônia e apneia do sono, podem causar problemas de saúde mental. Isso acontece porque as partes do cérebro que controlam as emoções e as interações sociais descansam ao dormir. Ao impedir que corpo e cérebro descansem, o estado emocional se torna cada vez mais ativo e acabamos tendo menos controle das nossas emoções. Isso pode provocar ansiedade, nervosismo, irritabilidade e diminuir a capacidade de lidar com o estresse. Não dormir o suficiente pode até mesmo contribuir para sérios problemas de saúde mental, como depressão e esquizofrenia.

Enquanto o organismo de cada pessoa é diferente e requer quantidades diferentes de sono, é bom tentar dormir 8 horas por noite. No entanto, se uma noite você não dorme o suficiente, uma soneca de uns 20 minutos pode fazer maravilhas para a mente e o corpo.

A boa notícia é que você poder fazer muitas coisas para dormir melhor. Veja algumas ideias:

Atividade física
A atividade aeróbica diária, como uma caminhada rápida e andar de bicicleta, ajuda a adormecer mais rápido, passar mais tempo em sono profundo e acordar menos vezes durante a noite.

Mantenha um horário regular para dormir e acordar
Estabeleça um horário regular para dormir e acordar na mesma hora todos os dias.

Passe mais tempo ao ar livre durante as horas do dia
Longas horas em escritórios fechados sem luz natural podem afetar o estado de alerta durante o dia e cansar o cérebro. Além disso, as luzes fortes à noite – especialmente as da TV ou do computador – podem suprimir a produção de melatonina no corpo e fazer com que seja mais difícil adormecer.

Reduza o tempo em frente à tela antes de dormir
Para dormir melhor, não verifique seu e-mail e não assista TV antes de dormir. Pessoas que assistem televisão, usam o computador ou iPads antes de ir dormir, têm uma qualiadade inferior de sono do que pessoas que desligam esses dispositivos pelo menos uma hora antes deitar, mesmo quando dormem o mesmo número de horas. Dispositivos emissores de luz estimulam o cérebro e afetam a forma natural do corpo adormecer.

Técnicas de relaxamento
Meditação, imaginação guiada (isto é, relaxamento e visualização mental para melhorar o humor e/ou estado físico), exercícios de respiração profunda e relaxamento muscular progressivo (ou seja, alongar e relaxar os músculos de forma alternada) pode neutralizar a ansiedade e a agitação.

Diminua a cafeína
A cafeína pode afetar o sono até dez a doze horas depois de consumida. Considere não consumir mais cafeína a partir do almoço, ou eliminá-la completamente.

Evite fazer refeições pesadas antes de dormir
Comer demais pode mantê-lo acordado. No entanto, alguns alimentos podem ajudar. O leite contém triptofano, que é uma substância que promove o sono. Outros alimentos que podem ajudar a promover o sono incluem atum, abóbora, alcachofra, abacate, amêndoas, ovos, pêssegos, nozes, damasco, aveia, aspargo, batata, trigo mourisco, e bananas.

Converse com seu médico
Se você já tentou todas ou a maioria dessas dicas e ainda continua dando voltas na cama sem poder dormir, seria uma boa ideia falar com o seu médico. Você pode ter um distúrbio do sono, como insônia e/ou apneia do sono. Quanto mais cedo descobrir qual é o problema, mais cedo poderá tentar solucioná-lo. Se suspeitar que tem alguma coisa errada com o seu sono, vá imediatamente ao médico.

Agradeço a Alison Brill, Coordenadora de Prevenção do Suicídio, do Departamento de Saúde Pública de Massachusetts, pela sua assistência na composição deste blog.

Spotlight On: Quinoa

Posted by Samantha Noderer

Samantha is a Health Communication Intern at the Department of Public Health

 

 

Quinoa (“KEEN-wah”) has been riding the wave of popularity as a top super food for the past few years.

Seemingly the hottest thing since couscous, many believe this bulbous seed is just another trendy grain. But quinoa actually belongs to a species of leafy plants in the “goosefoot family:” a close relative of spinach, the beet – and if you can believe it – the tumbleweed (roll on, outlaw).

Though new to many, this commonly mispronounced food has been a staple in South America (particularly Bolivia and the Andean region) for thousands of years. Dating all the way back to the Incan civilization, quinoa was believed to be as valuable as gold because it kept up the strength of warriors.

So it’s no wonder quinoa has been welcomed with open arms by an increasingly health-conscious world. It’s a source of complete protein and is dense with life’s most essential nutrients. It’s also gluten and cholesterol free. In fact, the United Nations officially declared 2013
“The International Year of Quinoa” to raise awareness about the great value of this nutrient-rich plant food.

Quinoa acts a lot like an ordinary carb in a dish, and is a great healthy substitute. And because it only carries a subtle nutty taste, it can work for almost any recipe with endless flavoring possibilities. A simple internet search will have you realize just how unlimited the cooking options are, but here are just a few that seem most interesting to me (I will be trying the Spicy Coconut Kale this weekend)!

1. Spicy Coconut Kale Quinoa
2. Beet, Blood Orange, Kumquat, and Quinoa Salad

3. Apple Nut Quinoa
4. Quinoa and Roasted Pepper Chili

One downfallof quinoa: it can be pricey. My suggestion is to hit a wholesale/warehouse store like Cosco, Sam’s Club or BJs to buy in bulk, or wait until it goes on sale at your regular grocery store. Also, make sure to wash the quinoa well before eating, as it can taste bitter otherwise.

Have you tried quinoa?
Do you think it lives up to all the hype?

Share your favorite recipes below! 

Promoting Safe, Healthy Summer Jobs for Teens

Posted by Sara Rattigan, Health Communications Specialist in the Occupational Health and Safety Program.

With school soon ending, many teens will be on the hunt for summer jobs. While work can provide many benefits to youth besides making money—opportunities to take on new responsibilities, learn job skills, explore future careers—it can also pose health and safety risks.

Perhaps you’ve noticed our Safe Jobs for Youth Poster Contest ad up on the MBTA, or on GATRA buses if you live or work in the Greater Attleboro-Taunton region. It reads: “200,000 young workers are injured annually [nationwide]. Don’t be a statistic: Learn more about teen safety in the workplace.”

Contest poster on the MBTA’s Orange Line.

The message and design, developed by 16-year-old contest winner Shari Coté, illustrates the past 20 years of action by the Teens at Work Project here at the Massachusetts Department of Public Health: using data to guide intervention and help others understand why young worker health and safety is such an important issue.

Every year in Massachusetts, an average of nearly 600 teens go to the emergency department for work-related injuries and over 140 file workers’ compensation claims because they were injured badly enough to miss five or more work days. And those are only the injuries that get reported.

Our recently published report, “Teens at Work: Injury Surveillance Update, Spring 2013” provides an overview of these work-related injuries, as well as a closer look at the surveillance system that identifies the injuries and how this data continues to make a difference.

While the contest poster’s message primarily targets youth and their need to be aware of their rights and responsibilities on the job, the ultimate responsibility for protecting our working teens rests on employers to provide workplaces free of known hazards, health and safety training, and adequate supervision for young workers. Educators, parents, and other adults who play a role in youth employment and the healthy development of teens also play a critical part in this effort.

To learn more about how to help keep young workers safe, view our many educational materials in multiple languages, including the Child Labor Laws, Employer Tips, Parent Guide, and our new workplace Sexual Harassment Curriculum for teachers.

Here’s to healthy, safe summer jobs for our Massachusetts teens, and for teens nationwide.

¿Debería ir al trabajo en bicicleta?

Posted by:

Gwen Stewart in the Bureau of Community Health and Prevention

Nunca pensé que sería una de esas personas que van al trabajo en sus bicicletas. No quería tener que estar esquivando los vehículos en calles muy transitadas. No quería llegar sudada cuando me tenía que presentar a  reuniones por la mañana. Y más que nada, no quería que mis compañeros me vieran caminando en mi vestimenta para montar bicicleta.

Pero un día buscando en los Mapas de Google, descubrí la ruta para bicicletas. Averigüé la manera de llegar de mi casa al trabajo y para mi sorpresa, encontré un camino que era en gran parte un carril para bicicletas. El camino es más largo, pero libre de estrés. Un fin de semana lo traté y medí el tiempo. De repente, los viajes en bicicleta se convirtieron en una opción. Me di cuenta de que podía ir al trabajo en bicicleta sin el temor constante de tener un accidente.

Pero aun así no quería ser esa persona rara y sudada a la cual temes que se sentará al lado tuyo. Afortunadamente cuando montas en bicicleta recibes una refrescante brisa constante y no sudas tanto como lo harías al correr. Y por las mañanas en Nueva Inglaterra, el aire es fresco, incluso en verano. Yo uso la ropa más transpirable cuando monto la bicicleta y me cambio cuando llego al trabajo. Para mi sorpresa, me he dado cuenta que en el verano siento la temperatura más fresca cuando ando en bicicleta que si viajo en el metro o en autobús.

Eso me hizo abandonar el debate si usar o no pantalones cortos de ciclismo. Mi viaje es bastante largo así que son esenciales, pero el hecho que sean esenciales no los hace halagadores. Vestir una falda deportiva corta sobre ellos resolvió el problema. Todavía me puedo mover bien pero sin parecer que tengo ilusiones de ganar el Tour de Francia. Y aún puedo retener parte de mi dignidad

Una cosa que nunca se me olvida es usar un casco. Cualquier impacto en mi pelo no es nada en comparación con el impacto en el cráneo si tuviera un accidente.

Ahora lo admito, me encanta ir al trabajo en bicicleta. Me encanta la sensación de libertad que se siente cuando viajo por el carril de bicicletas, la emoción de velocidad que se siente cuando voy bajando por una cuesta, el hecho de que mi viaje me lleva por los árboles retoñando con flores  y bonitos gansos.. También está el hecho de que en mi viaje de ida y vuelta quemo alrededor de 700 calorías. Pero la razón principal por la que voy al trabajo en bicicleta es porque simplemente es divertido.

Leí un blog escrito hace un par de años atrás, que me recordó la suerte que tengo el poder ir al trabajo en bicicleta. Muchas comunidades todavía no tienen rutas seguras, aunque eso está cambiando poco a poco. Iniciativas como Mass in Motion están trabajando con otros grupos por todo Massachusetts para que cada comunidad sea tan accesible como la mía para andar en bicicleta. Los carriles para bicicletas, rutas especiales y señales claras a lo largo de mi camino fue el trabajo de personas que nunca conoceré, pero quienes hicieron posible que yo tomará una decisión sana y divertida.

EGGcetera Etc., Framingham - A Healthy Dining Farm Stand in a Pan

Posted by Susan Svencer, MPH

Susan is a Sodium Reduction Specialist and Healthy Dining Coordinator at the Massachusetts Department of Public Health

 

 

Last month, I met up with Amanda Ryder of MetroWest Moves to get a taste of their Healthy Dining
program, and let me tell you, I was not disappointed!

Eggcetera, Etc. is a relatively new breakfast and lunch spot in  Framingham encouraging customers to create their own meal from a bevy of healthy building blocks. You start by picking up a frying pan, which acts as your tray, along with bowls to fill with ingredients for your culinary creation – omelet, salad, or stir fry. 

You then make your way to the “farmstand,” Eggcetera, Etc.’s version of a salad bar, with 40+ different ingredient options. Grab a container of lettuce if you’re looking for a salad, or start to fill your bowl with mounds of veggies, lean proteins, and whatever else you’d like to add to your meal.  Then bring it to the chef waiting at the grill to prepare a fresh-cooked meal!  You can have any type of meal, any time of day, with any combination of their plentiful ingredients – there are enough options available to satisfy any and all of your cravings. 

Owner Jessica Savin likes being a part of MetroWest Moves’ Healthy Dining program, not only because it helps promote her unique restaurant, but because she can steer customers towards the right choices more easily.  “I like it because I can tell people what is good, what is healthy.  If they want to know the exact calories, I can say, ‘here you go’ and show them the board [HD sign listing approved meals].”  They have three meals designated as Healthy Dining Approved, listed on a display board next to the grill.  “What we did, working with the MetroWest Moves nutritionist, was pick out a few things that are very healthy.  Right now, we have omelets, a stir fry, and are working on a salad.

Check Out the EGGcetera, Etc. Healthy Dining Menu

"Using the ingredient bowls also has an unintentional advantage: portion control. Jessica notes when customers are gathering ingredients, “They can make a mound of it, and we can use it all if they want, but it is not always necessary and we show people that.  We have a 2 oz cup for your cheese – doesn’t look like a ton, but it is plenty."

Jessica also loves the influence her customers have on one another.  “When we get a couple people coming in at once or especially families, you have people ordering different things – the kids may get a hot dog, the dad a sandwich, and the mom a salad.  We can feed so many people at once.  What is interesting is then they see what others are eating. They see the hot dog, but then see this delicious and healthy stir fry that comes out and they can’t believe how much is in there and want to try it next time.”

So stop by for the Eggcetera, Etc. experience and get creative with your healthy choices! 

Fun at the Farmers' Market

 

 

Posted by: Terri Mendoza, WIC Nutritionist

 

Do you have a hard time getting your children to eat their fruits and vegetables? Bringing them to your local farmers’ market may help! The farmers often have samples of fresh fruits and vegetables for you to try. When kids are involved in picking out (and cooking) food, they’re more likely to eat it. Here are some fun farmers’ market activities:

• Let your kids pick out vegetables they’d like for dinner
• Ask your children to find three vegetables or fruits they’ve never heard of before
• Find a fruit or vegetable for every color of the rainbow. For example:
  • Red: tomatoes, strawberries, peppers
  • Orange: carrots, pumpkin, sweet potatoes, apricots 
  •  Yellow: wax beans, corn, yellow onions  
  • Green: lettuce, broccoli, peppers, zucchini
  • Blue: blue potatoes, blueberries
  • Purple: plums, eggplant, blackberries, beets
• Find funny looking vegetables, like twisted carrots and bumpy potatoes.

Check with your local WIC office to find out if the farmers’ market near you accepts WIC fruit and vegetable checks.  

Tips for stretching your dollar at farmers’ markets:

·         Before you buy, walk around to all the stalls to see who has the best price.

·         Buy fruits and vegetables that are at the peak of their season. For example, tomatoes in July cost more than they do at the end of August. In August, the farmer’s fields are often overflowing with tomatoes, so they’ll be sold at a lower price. To see when different fruits and vegetables are in season, visit http://www.mass.gov/agr/massgrown/images/availability_chart.jpg

·         Ask farmers if they give a discount for buying in bulk.

For a list of farmers’ markets across the state, visit http://www.mass.gov/agr/massgrown/farmers_markets.htm

How do you plan to make farmers' market visits fun this year with your family? Let us know!

Bringing Healthy Smiles to Framingham: Another MLRP Success Story

Posted by Alexis Donnaruma, an intern in the Primary Care Office at the Massachusetts Department of Public Health

This is another in a series of profiles of health care professionals who have benefited from the Massachusetts Loan Repayment Program (MLRP). The MLRP works to increase access to comprehensive primary care in underserved areas, by providing up to $50,000 towards outstanding educational loans for health professionals who commit to work at an eligible health care organization for two full-time years.      

During college Dr. Nader Vakili satisfied his passion for science through coursework – and those science classes ended up leading him to a career in healthcare. “I kind of fell into the health field,” he says, and found himself wanting to provide care for underserved populations. “It had something to do with how my parents raised me, always trying to help those in need.” He laughed and added, “It had nothing to do with the money.”

Today, Dr. Vakili works as a general dentist at the Edward Kennedy Health Center in Framingham, providing everything from regular cleanings to emergency care to patients of all ages, most of whom are on MassHealth. The dental clinic is small, and Dr. Vakili is one of only two dentists on staff.

Asked about his typical work day, Dr. Vakili simply replies “it’s hectic”. The hours are long and patients are scheduled every half hour for most procedures. By the end of the day he is likely to have seen up to 20 patients, each with different complications. Many patients speak only Spanish or Portuguese, and many are medically compromised – all of which add further layers of complexity to the appointments.

Still, Dr. Vakili finds his work rewarding. “I am helping people out and doing my part in helping those in need,” he told us. He educates his patients on the importance of oral hygiene, to help make the connection between a healthy mouth and overall good health. “I am trying to help people everyday by preventing and eliminating disease,” he says.  

It was while overseas in Germany serving as a dentist for the United States Army that Dr. Vakili began researching loan repayment options.  He was interested in working at the Edward Kennedy Community Health Center, but knew the pay would be lower than that of a private practice -- and not enough to cover his student loans in addition to other living expenses. When he discovered the Massachusetts Loan Repayment Program (MLRP) and learned that the Edward Kennedy Community Health Center qualified, the possibility of working with the underserved suddenly seemed more feasible. He accepted the position at the health center and soon after was accepted into the MLRP. It’s made a huge difference in his life. “If it weren’t for the MLRP, I would have probably been forced to practice in the private sector or get a second job,” he says, “neither of which I would want to do.”

For more information on the Massachusetts Loan Repayment Program, visit our website or the MLRP Facebook page. If you’re interested in applying, please fill out an application.