Travel safe and stay warm this month!

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1 December 2017 ****** Nutrition Education (N. E.) & Public Education (P. E.) Monday Tuesday Wednesday Thursday Friday Nutrition Education: Let's Compare These Sugar Substitutes Public Education: District 4 and 6 Masters Games Newsletter (you can show it to clients instead of reading it) Nutrition Education: Heartburn burn, burn, burn! Public Education: Medicare Minute Nutrition Education: Health Benefits of Your Favorite Holiday Foods Closed for Christmas Travel safe and stay warm this month!

2 Foods to Avoid When Trying to Lose Weight Nutrition Education W S G F I M B F G A Z G Z L Y W B S C H E S E H G P L A X L S D B Y H K A P I I D K O N U K E C H Q U I Y N N Z W T K O D V M B U I Y F G C I I D L N T E O O W P X H I D H S C S R Y Z O M B B O F Q R A C C N N H O D B I W K I B R C R Z P A N Y I V F Y A G N B G F Y E Z A L G S K Q D R R R O L K D P Z I A O G E R R F U P A S D I H W H P F R D I U B U B N I G S E C I U J T I U R F T S O M C G U B D Z C Y N E Y F X M V I D E G H S H W F A L C N H S D V U I C E J L Y C S W T O V C L E D V C R F L D M S U L N F U N H V K P V E P G V D D V D K F T E L K Q A C A E S I N R K A F E K R V Q Q D C M S E I R T S A P E Z F P O T A T O C H I P S B E E R Find These Words: ADDED SUGAR FOODS BEER CAKES CANDY BARS COOKIES FRENCH FRIES HIGH-CALORIE COFFEE ICE CREAM MOST FRUIT JUICES PASTRIES PIZZA POTATO CHIPS SUGARY DRINKS WHITE BREAD foods-to-avoid-for-weight-loss

To lose weight, you should avoid potato chips, french fries, and most fruit juices, but these items CAN be eaten: Secret Message: Keep in mind that many products, such as low-fat and fat-free foods,

Nutrition Education Rhyming Fun: Write as many words as you can that rhyme with shake. Listing Game: Create as many words as you can using letters from December Fun.

3 To lose weight, you should avoid potato chips, french fries, and most fruit juices, but these items CAN be eaten: Secret Message: Keep in mind that many products, such as low-fat and fat-free foods, seem healthy but are loaded with sugar. Make sure you For more info, go to Nutrition Education Rhyming Fun: Write as many words as you can that rhyme with shake. Listing Game: Create as many words as you can using letters from December Fun. 1 Minute Word Hot Potato: To do the written version of this game, you will need pen and paper. Write the word Hello. Below that, write a word that ends with the last letter of that word. Continue the game by writing a word that ends with last letter of the previous word. After about a minute, stop the game and see how many words you came up with. For example, Hello, orange, entry, yellow, wish.

6 N.E., Dec. 5 Sugar substitutes offer sweetness while controlling carbohydrate intake and blood glucose. There are many sugar substitutes to choose from, but not all are calorie-free so the impact they have on blood sugar will vary. The major difference between the sugar substitutes is whether they are nutritive or non-nutritive sweeteners. Non-nutritive sweeteners provide no calories and therefore cause no changes in blood glucose levels which is desirable for people with diabetes. Let s compare these sugar substitutes: Source: Everyday Health Media, LLC 2017, Reviewed by Kelly Kennedy, RD Sucralose is a non-nutritive or artificial sweetener, which is good for people with diabetes, especially those with type 2 diabetes. Sucralose is typically packaged in the yellow packets you see in restaurants and grocery stores. It is also sold in larger containers as is makes a great sugar substitute for baking and sweetening hot beverages. It is 600 times sweeter than sugar but has no effect on blood sugar. In addition, sucralose passes through the body with minimal absorption, and has little or no harmful side effects. Saccharin, the sweetener in the pink packets, is calorie-free and is about 300 to 500 times sweeter than sugar. Though it can be an option for diabetics, research has shown that the intake of saccharin may lead to unplanned weight gain as it could cause food cravings, and therefore causing over-eating. It is thought that when one eats or drinks a food that tastes sweet, the body expects calories to accompany that food. When the body does not get those calories, then it is not satisfied. This can lead to greater calorie consumption throughout the day as your body craves the caloric satisfaction it has missed. Aspartame, sold in blue packets, is a non-nutritive artificial sweetener that is 200 times sweeter than sugar. While it is not calorie free, it is still very low in calories. The U.S. Food and Drug Administration has reviewed the scientific research and found Aspartame to be safe for human consumption, but there have also been some conflicting reports on Aspartame's safety. Reported negative side effects show a linkage to migraines. And, people with phenylketonuria (PKU), a rare condition in which they are unable to metabolize phenylalanine (a key component of aspartame), should not consume this sugar substitute. Stevia, is derived from the leaf of the stevia plant. It is calorie-free and has been shown to have little to no impact on blood sugar, making it an excellent sugar substitute for people with diabetes. The FDA has approved the use of certain stevia extracts, which it has generally recognized as safe, as a sweetener in foods and beverages. There is no scientific research to support any claims of negative side effects. Sugar alcohols are derived from the natural fibers in fruits and vegetables. Since they do contain some carbohydrates, they have some effect on blood glucose levels. They are low in calories so they are considered nutritive sweeteners. Because the carbohydrates in sugar alcohols are not fully absorbed by the body, they may have a laxative effect and cause indigestion, bloating and diarrhea, especially if over-consumed. Examples of sugar alcohols include sorbitol, mannitol, and xylitol so read food labels closely if you are one who experiences the negative side effects of sugar alcohols. Remember, even if a food is claimed to be sugar-free that does not mean that it is also calorie- or carbohydrate-free. ADSS Nutrition Team, Fall FY18

7 Low Acid Foods Nutrition Education P F S P C H I S Q S Y H X W T Z T S B H Y C E O X D D T J D C D D R H O W X U R X J L Z O E Z P C W U K E D C A B B A G E L E E E B G G U W R A P S Z Y Q A I V A B F S O Q W C B C G F C Q Z V B T S R G Y R P S C A O U N S W E E T E N E D M I L K M L V S M O O R H S U M E O G N U I H T A V F I L I L W P N W G T R R U N E N P L C O I S S E I G Q O A E A R A S T P W T T K T U C C M J A T E N S G M Q N U Z E D F I G E M Z C O N D J P E N J E H Q O L E F S C I Z P S K L W E W I C U S N A E B S O Y U J X Y S S W B V I E F D N T A M T M L J L N N J O G N E G Q G A R X C K W Q U D B V C C O H D L O X Q G K U Y U P Q H K F V A T V Q U R G D D D I R Find These Words: AVOCADOS BEANS BEETS CABBAGE COLLARD GREENS HERBAL TEAS HERBS LENTILS MUSHROOMS NUTS OLIVE OIL POTATOES QUINOA SEEDS SOY SPICES UNSWEETENED MILK UNSWEETENED YOGURT

White bread is highly refined and often contains a lot of added sugar. It is high on the glycemic index and can spike your blood sugar levels. You should avoid white bread when trying to lose weight.

8 White bread is highly refined and often contains a lot of added sugar. It is high on the glycemic index and can spike your blood sugar levels. You should avoid white bread when trying to lose weight. But, you CAN eat these breads: Secret Message: One study of 9,267 people found that eating two slices of white bread per day was linked to a 40% greater risk of... For more info, go to Nutrition Education Rhyming Fun: Write as many words as you can that rhyme with my. Listing Game: List as many Christmas songs as you can. 1 Minute Word Hot Potato: To do the written version of this game, you will need pen and paper. Write the word Hydro. Below that, write a word that ends with the last letter of that word. Continue the game by writing a word that ends with last letter of the previous word. After about a minute, stop the game and see how many words you came up with. For example, Hydro, opal, limit, tree

Heartburn burn, burn, burn! N.E., Dec. 12 That burning discomfort in your chest or throat may have nothing to do with your heart.

Everyone gets it now and then, but you should talk to your doctor if it happens to you often.

A stuffed stomach makes heartburn more likely. Use smaller plates to trim portions and don t go back for seconds. Slow Down and Slim Down: Avoid the three Gs -- grab, gulp, and go.

11 Heartburn burn, burn, burn! N.E., Dec. 12 That burning discomfort in your chest or throat may have nothing to do with your heart. It can happen when stomach acid backs up, or refluxes, and irritates your esophagus. Certain foods can trigger it, but they are not the same for everyone. Everyone gets it now and then, but you should talk to your doctor if it happens to you often. Try these things to help avoid heartburn: Don t Over Eat: It may not be what you eat specifically, rather heartburn can be caused by the amount you eat at one time. A stuffed stomach makes heartburn more likely. Use smaller plates to trim portions and don t go back for seconds. Slow Down and Slim Down: Avoid the three Gs -- grab, gulp, and go. These will not lead to good digestion. Take your time and enjoy your meals. Carrying extra pounds may also cause heartburn. Avoid Fatty Foods: High-fat foods tend to stay in your stomach longer, and the longer they stay there, the more likely there will be discomfort. Avoid High Acid Foods: Tomatoes (including foods like salsa and marinara sauce) and citrus fruits (such as oranges and grapefruits) can trigger heartburn, especially if eaten by themselves, on an empty stomach. Vinegar is another acid, a common ingredient in salad dressings. Watch What You Drink: Certain beverages can make heartburn more likely. Drinks with caffeine boost acid in the stomach. Alcohol can relax the valve between your esophagus and stomach, letting acid escape more easily. Fizzy drinks can bloat your stomach, which may lead to heartburn. Choose drinks without bubbles and caffeine, such as herbal teas, milk, and water. Chocolate: Sorry, it has caffeine. If you can't live without chocolate, at lease cut back. Reserve it for special holidays or just take a bite or two at a time. Dial Down the Heat: The heat from peppery foods and hot sauces can scorch you from the inside. But did you know that peppermint could be a problem? Although it's cool, not fiery, it may relax the valve between your esophagus and stomach, allowing stomach acid to reflux back into your esophagus. Garlic and onions, especially raw, can also be culprits. Easing up a bit on the spiciness could make a difference. Make Notes: To help you pinpoint what you can handle and what leads to heartburn. Chew gum after a meal to keep your mouth making saliva. The extra liquid helps neutralize acid and spurs your stomach to empty its contents faster. Choose a flavor other than mint. Don't lie down right after a meal; allow 3 hours between dinner and bedtime. ADSS Nutrition Team, Fall, FY 18 Source: WebMD, 2017

12 P.E., Dec. 15 The Medicare Minutes did not arrive from ADSS in time to be added to this packet. You should receive them in the mail before this date. Thanks! Emily

13 Popular Foods Eaten in the U.S. This Month A V E A N E D O R L E I J U E A M V Z H I L P I K A G O N G G E P C E A S P P E O P X V E X F V S P Q S F E P E N M J O L U M R B C L M T B G H P C I W M T K E Y B B E G U B D X O A A K K E A Z D P Q C R N V U C X T W N P R O T S D J I D D E F E S A C Q P M X K O Z H D C E V E G T X P H Y I U B A P C E E X I T E U N P E O X E P L C T R S I D A W F K O I B C H K Z X U E F M A L P F R M F S G O F A O D A E Y A O M I O C A G F H L M B N U C W M C E N T U T F D I N A R I K S G S O A G L U S O A Q L J T E A X J I H F K H S X B I P T M D E S E N A C Y D N A C A Z S R L O E N C R A N B E R R Y S A U C E H L E K F R U I T C A K E F B Y U Z G C C S Nutrition Education Find These Words: APPLE CIDER APPLE PIE CANDY CANES CHOCOLATE FUDGE CHRISTMAS COOKIES CRANBERRY SAUCE EGGNOG FRUITCAKE GINGERBREAD HAM HOT CHOCOLATE MASHED POTATOES MIXED NUTS PECAN PIE PUMPKIN PIE STUFFING SWEET POTATO PIE

14 Consuming beer, high-calorie coffee drinks, & store-bought pizza or ice cream is bad for losing weight. But, these foods (in moderation) would be better alternatives: Secret Message: You can also make homemade pizza... For more info, go to Nutrition Education Rhyming Fun: Write as many words as you can that rhyme with story. Listing Game: List as many of your November to January traditions as you can. 1 Minute Word Hot Potato: To do the written version of this game, you will need pen and paper. Write the word Hero. Below that, write a word that ends with the last letter of that word. Continue the game by writing a word that ends with last letter of the previous word. After about a minute, stop the game and see how many words you came up with. For example, Hero, omit, tangle, ear, ranch

17 N.E., Dec. 19

but are loaded with sugar. Make sure you read the food label. o Dec.

18 Spoiler Alert Answers to Unscramble Games o Dec. 4, 2017: o Unscramble: baked potatoes, boiled potatoes, whole fruit o Secret Message: Keep in mind that many products, such as low-fat and fat-free foods, seem healthy but are loaded with sugar. Make sure you read the food label. o Dec. 11, 2017: o Unscramble: Ezekiel, oopsie, cornbread, almond flour bread o Secret Message: One study of 9,267 people found that eating two slices of white bread per day was linked to a 40% greater risk of... weight gain and obesity. o Dec. 18, 2017: o Unscramble: wine, coffee with little added, homemade ice cream o Secret Message: You can also make homemade pizza... with healthier ingredients.

Annex 2. Healthy Living Guarantee Mark. Food criteria

Annex 2. Healthy Living Guarantee Mark. Food criteria Annex 2 Healthy Living Guarantee Mark Food criteria Croatian Institute of Public Health Zagreb, July 2016 2 General criteria for all foodstuffs 1 The basis for setting criteria for more appropriate selection