Ladies First Newsletter
June 2017
Oral Health and Your Heart

They go hand in hand

Did you know? .....
  • Having good oral health may lower your risk for heart disease and stroke.
  • Brushing, flossing and seeing a dentist are important parts of Diabetes management.
  • If you are undergoing cancer treatment, your dentist should be a part of your cancer care team. 
  • The hormonal changes that happen during menopause can affect your dental health. 
Bleeding gums can be a sign that there is an infection in your mouth.  Even though it may not hurt, this chronic infection may put you at greater risk for a heart attack or stroke, and make diabetes more difficult to manage. If you are undergoing cancer treatment with radiation or chemotherapy, you may be at greater risk for oral disease; radiation to the head and neck can affect the flow of saliva (spit) and chemotherapy can cause dry mouth.
The good news is that most dental disease is preventable with good home care and regular dental visits.  If you don't have a dentist, ask friends and family for help about which dentist to call. If you don't have dental insurance, these Federally Qualified Health Centers might be able to help .
If you feel scared, you are not alone. Many people are afraid of going to the dentist, especially if it has been a long time since their last visit. Tell the dentist or dental hygienist how you feel; they can help you feel more relaxed. Tell your dentist and dental hygienist about any medical issues that you have. Your dentist is an important part of your health care team.
Move U!
Taking Advantage of The Great Outdoors

Summertime in Vermont is one of the easiest times to get outside and get moving. What's more, the combination of exercise and sunshine is shown to improve energy and mood- just don't forget your sunscreen! 

Did you know that everyday outdoor activities are great calorie burners? 

Here is a sample of calories burned per 30 minutes of activity, based on a 155 pound person:

Walking (15 min/mile): 167
Running (12 min/mile): 298
Frisbee: 112 
Volleyball: 112
Tai Chi: 149
Kayaking: 186
Snorkeling: 186
Swimming (in general): 223
Rollerblade Skating: 260
Bicycling: 298
Jumping rope: 372
Planting seeds and shrubs: 149
Gardening: 167
Cooking: 93
Mowing lawn (push mower): 167
Heavy cleaning: 167
Playing with kids (vigorous effort): 186

Don't forget that that Ladies First walking challenge is extended through June! 
Adventures in Food 
Chia Seeds

Chia seeds are tiny, flat and oval shaped seeds that have a shiny and smooth texture. 

These little seeds pack a powerful health punch. Chia seeds provide Omega-3 fatty acids, B-vitamins and iron. They are low in carbs and high in fiber so they can help you feel full without spiking your blood sugar. 

So how do you use them? 

1. Chia Seed Pudding: click here for the simple recipe.
2. In place of eggs in baking: mix 1 tablespoon of chia seeds with 3 tablespoons of water, let sit in refrigerator for 10 minutes to substitute for 1 egg in baked goods.

3. To thicken soup or gravies: just add a couple tablespoons at a time in place of cornstarch until you reach the desired thickness. 

4. To thicken meatballs instead of breadcrumbs: use 2 tablespoons of ground chia per pound of meat in place of breadcrumbs to thicken meat-loaf, meat balls, etc. 

5. As an addition to smoothies: chia seeds add great texture and a boost of nutrients to any smoothie! 

You can find chia seeds at your local grocery store in the same isle as other whole grains like rice and quinoa. Sometimes they are located in the supplement or "health" section. They often come in plastic bags with a resealable top. Chia seeds cost about $5.00 per pound. A little goes a long way! 

Around Vermont

Free Healthy Living Workshops! 

Vermont has free programs to help people get started with a healthy lifestyle. These programs are designed to teach you small steps to better health. They also provide support and motivation to keep going.

Programs include the Diabetes Prevention Program, Diabetes Management, Quitting Smoking, Emotional Wellness, Chronic Disease Management, and Chronic Pain Management. They are offered all throughout Vermont and at different times of the day. 
Did we mention that they are free?

Click here to learn more and find classes near you. 
Here's to a healthier you!