Have an Active Summer

Look inside for:

• Get Healthy Walk ‘n Talk Stratford

• Family Fitness Day

• FreshStart- Free Smoking Cessation Program

• Sustaining Hydration: How to Have Your Water & Eat it Too!

• Healthy Eating for an Active Lifestyle (English/Spanish)

• Benefits of Outdoor Exercise (English/Spanish)

• Finding Local Walking, Hiking and Biking Trails

• Heatstroke or Stroke?

• Dehydration

• 8 Infused Water Recipes to Upgrade Your H2O

• Monthly Health Challenge – Calf Raises (English/Spanish)

• Monthly Recipe – Eggplant, Tomato & Mozzarella Pasta Salad (English/Spanish)

July 2018

For more information on ways to lead a healthier lifestyle visit our website getheathyct.org

S T R A T F O R D

W A L K ' N T A L K Please join us for a 4-week walking ser ies and take a

walk with your local health care professionals .

Saturday: July 7th, 14th, 21st , & 28th 9:00-10:30 a .m.

Stratford Sea Wall , 53 Beach Drive 

Open to al l ages and act iv i ty levels . Feel free to br ingkids, dogs, and famil ies, the more the merr ier !

The walk is ra in or shine. To register , goto https://stratfordwalk.eventbr i te .com 

For quest ions, cal l Kel ley Meier at (203) 385-4090

Family Fitness Day 2018

SATURDAY,

July 28

11:00 AM-2:00 PM Paradise Green in Stratford

(Corner of Main St & Huntington Rd)

Come prepared to get up and moving!

Join in the fun with interactive performances by local

dance studios, fitness demonstrations, family-friendly

activities & much more!

Join Get Healthy CT for the 6th Annual Event in Honor of National Dance Day

Please bring a healthy food donation item to benefit a local food pantry. See donation list on the back of this flyer for healthy food donation ideas.

Visit www.GetHealthyCT.org

Free Raffle Prize

Drawings & Healthy

Snacks!

Pop-Up Produce

Market with Items for

Sale

Free Zumba, Yoga,

Dancing, Music & More!

Are you ready to

QUIT SMOKING? The Fairfield, Stratford, and Trumbull Health Departments are offering a

FREE 5-week Smoking Cessation Program developed by the American Cancer Society to help you quit.

*Program includes 2 FREE weeks worth of Nicotine Replacement Therapy.

Starting on July 10th

The program runs on 5 consecutive Tuesdays from 6:00 -7:00 p.m.

Located at the Stratford YMCA, 3045 Main Street, Stratford CT.

To register, for the program or to find out more information, please contact:

Kelley Meier—Health Educator, Stratford Health Department

at 203-385-4090 or email at kmeier@townofstratford.com.

Call today, space is limited!**

*Upon referral to CT Quit Line. May chose patches, gum, or lozenges. **Minimum of 5 participants to run a class

!

As the temperatures outside rise, so does our need to stay hydrated! However, there is more than one way to do so. Warm temperatures increase how much we sweat, and increase how much we need to replace lost fluids. The Centers for Disease Control stated that everyone is at risk of dehydration. Hydration needs depend on factors like age, gender, activity level, and general health status. Infants, young children, pregnant women, the elderly, and those who are sick are the most at risk. Use the following tips to reduce the chances of getting dehydrated this summer:

Monitor urine color and sweat loss. Urine should be the color of straw or pale yellow lemonade. Drink more fluids and consume fluid rich foods when sweating more, or when urine appears dark.

Shop for high-water content foods at your local farmer’s markets. It’s a great way to stay hydrated and support local farming.

Highest water content foods:

90-99% Water Tomatoes, blueberries, cantaloupe, strawberries, nectarines, peaches, raspberries watermelon, lettuce, cabbage, celery, cucumbers, spinach, squash

80-89% Water Apples, grapes, oranges carrots, broccoli (cooked), pears, pineapple

70-79% Water Bananas, avocados, potato (baked), corn (cooked)

Recipe: Fruit Salad

Ingredients:

2/3 cup Orange juice

1/3 cup Lemon juice

½ tsp Orange zest

½ tsp Lemon zest

1 tsp Vanilla extract

2 cups Pineapple, cubed

2 cups Strawberries, sliced

3 Kiwi fruit, peeled, sliced

3 Bananas, sliced

2 Oranges, peeled, sliced

1 cup Grapes, seedless

2 cups Blueberries

Modified from: www.allrecipes.com

Recipe # 214947

Serves: 10

Instructions:

1. Bring orange juice, lemon juice,

orange zest, and lemon zest to a boil

in a saucepan over med-high heat.

Reduce heat to med-low, and simmer

until slightly thickened, about 5

minutes. Stir in vanilla extract. Set

aside to cool.

2. Layer the fruit in a large bowl:

pineapple, strawberries, kiwi fruit,

bananas, oranges, grapes, and

blueberries. Pour the cooled sauce

over the fruit. Cover and refrigerate

for 3 to 4 hours.

Calories: 128

32

22

Written by Nataliya Korostensky, Dietetic Intern

Yale-New Haven Hospital Nutrition Clinic, 20 York Street- CBB 52, New Haven, CT 06510

203-688-2422

Sustaining Hydration:

How to Have Your Water & Eat it Too!

For more information: ctnofa.org/FarmersMarkets and www.gethealthyct.org

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healthy eating for an active lifestyle

10 tips for combining good nutrition and physical activityFor youth and adults engaging in physical activity and sports, healthy eating is essential for optimizing performance. Combining good nutrition with physical activity can lead to a healthier lifestyle.

Go to www.ChooseMyPlate.gov andwww.Fitness.gov for more information.

10 tips

Nutrition Education Series

FruitsGrains

VegetablesProtein

Dairy

DG TipSheet No. 25

March 2013Center for Nutrition Policy and Promotion

USDA is an equal opportunity provider and employer.

don’t forget dairy Foods like fat-free and low-fat milk, cheese, yogurt, and fortifiedsoybeverages(soymilk)helptobuildand maintain strong bones needed for everyday activities.

balance your meals Use MyPlate as a reminder to include all food groups each day. Learn more at www.ChooseMyPlate.gov.

drink water Stay hydrated by drinking water instead of sugary drinks. Keep a reusable water bottle with you to always have water on hand.

know how much to eat Get personalized nutrition information based on your age, gender, height, weight, current physical activity level, and other factors. Use SuperTracker to determine your calorie needs, plan a diet that’s right for you, and track progress toward your goals. Lean more at www.SuperTracker.usda.gov.

reach your goals Earn Presidential recognition for reaching your healthy eating and physical activity goals. Log on to www.presidentschallenge.org to sign up for the Presidential ActiveLifestyleAward(PALA+).

maximize with nutrient-packed foods Give your body the nutrients it needs by eating a variety of nutrient-packed food, including whole grains, lean protein, fruits and vegetables, and low-fat or fat-free dairy. Eat less food high in solid fats, addedsugars,andsodium(salt).

energize with grains Your body’s quickest energy source comes from foods such as bread, pasta, oatmeal, cereals, and tortillas. Be sure to make at least half of your grain food choices whole-grain foods like whole-wheat bread or pasta and brown rice.

power up with protein Protein is essential for building and repairing muscle. Choose lean or low-fat cuts of beef or pork, and skinless chicken or turkey. Get your protein from seafood twice a week. Quality protein sources come from plant-based foods, too.

mix it up with plant protein foods Varietyisgreat!Choosebeansandpeas(kidney, pinto, black, or white beans; split peas; chickpeas; hummus),soyproducts(tofu,tempeh,veggieburgers),andunsalted nuts and seeds.

vary your fruits and vegetables Get the nutrients your body needs by eating a variety of colors, in various ways. Try blue, red, or black berries; red and yellow peppers; and darkgreens like spinach and kale. Choose fresh, frozen, low-sodium canned, dried, or 100 percent juice options.

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alimentación saludable para un estilo de vida activa

10 consejos para combinar buena alimentación y actividad física

Para jovenes y adultos comprometidos a practicar deportes y mantener actividad física, la alimentación saludable es esencial para optimizar su rendimiento. La buena alimentación y la actividad física lo conducirán a un estilo de vida saludable.

Visite www.ChooseMyPlate.gov ywww.Fitness.gov

para obtener más información.

DG TipSheet No. 25

Marzo 2013Center for Nutrition Policy and Promotion

El USDA es un proveedor y empleador que ofrece igualdad de oportunidades para todos.

10 consejos

Serie de educación en nutrición

maximize alimentos nutritivos Dé a su cuerpo los nutrientes que éste necesita escogiendo alimentos nutritivos; incluya cereales integrales, productos con proteína y bajos en grasas, frutas, vegetales y leche sin o baja en grasa. Coma menos alimentos ricos en grasas sólidas, azúcares adicionados y sodio (sal).

revitalize con cereales La fuente rápida de energía de su cuerpo proviene de alimentos como el pan, pasta, avena, otros cereales y tortillas. Asegúrese que por lo menos la mitad de los productos de grano que selecione sean integrales como pan, pasta o arroz integral.

enriquezca con proteína La proteína es esencial para desarrollar y mantener los músculos. Seleccione carne de res o cerdo baja en grasa, pollo o pavo sin pellejo. Obtenga proteína del pescado dos veces a la semana. Fuentes ricas en proteína también provienen de las plantas.

consuma proteínas de origen vegetal ¡La variedad es grandiosa! Seleccione legumbres (frejoles tipo riñon, pinto o negras; alverjitas; garbanzo y crema de garbanzo), productos de soya (tofu, tempeh, hamburguesas vegetales), nueces sin sal y semillas.

diversifiquelasfrutasyverduras Obtenga los nutrietes que su cuerpo necesita consumiendo variedad de colores en varias formas. Puré de bayas azules, rojas o negras; pimientos rojos o amarillos, verduras como la espinaca o acelga. Seleccione frutas frescas, deshidratadas, congeladas, enlatadas bajas en sodio o jugos 100% de frutas.

no olvide los productos lácteos Alimentos como la leche sin o baja en grasa, queso, yogurybebidasfortificadasdesoya(lechedesoya) ayudan a mantener los huesos sanos, tan necesarios para las actividades diarias.

balancee las comidas Use MyPlate para recordar e incluir todos los grupos de alimentos en sus comidas diarias. Lea más en ChooseMyPlate.gov.

beba agua Manténgase hidratado bebiendo agua en vez de bebidas azucaradas. Guarde y reuse botellas de agua para tener siempre agua a la mano.

conozca cuánto debe comer Obtenga información nutricional basada en su edad, sexo, altura, peso, actividad física actual y otros factores personales. Use SuperTracker para determinar sus necesidades calóricas, planee una dieta apropiada para usted y siga su progreso hasta llegar a su meta. Lea más en www.SuperTracker.usda.gov.

logre su meta Obtenga reconocimiento presidencial por alcanzar sus metas de alimentación saludable y actividad física. Vaya a www.presidentschallenge.org para inscribirse al premio “Vida Activa Presidencial” (PALA por sus siglas en inglés).

Benefits of Outdoor Exercise Exercising outside can offer many benefits. It can help improve your mood, expose you to vitamin D from the sun, and increase your energy level. It also offers a varied landscape that you do not get indoors. So if you are walking, running, or bicycling, you are more likely to encounter hills. This helps work different muscle groups and increase the intensity of your workout.

A Complete Workout

Your routine should include three types of exercise:

Aerobic exercise. This is any kind of exercise that uses your larger muscles and gets your heart beating faster. Aim to get at least 2 hours and 30 minutes of moderate-intensity aerobic exercise each week.

Stretching exercises. These exercises stretch your muscles for better flexibility and range of motion in your joints. You can stretch before or after doing your other exercises.

Strength training. These exercises work your muscles to make them stronger and help

build stronger bones. Try to work out all of your major muscle groups at least twice a week. Just make sure to rest for a day in between.

No matter what type of outdoor workout you choose, include exercises from all three groups. Include exercises that target your arms, legs, shoulders, chest, back, and abdominal muscles. If you have not been active in a while, or if you have a health condition, it is a good idea to talk with your health care provider before starting an exercise program.

Ideas for Outdoor Exercise There are many ways to exercise outdoors, the possibilities are almost endless. Choose something that appeals to you and is right for your level of fitness. Here are some ideas:

Warm up first. Get your blood flowing by walking for about 5 minutes. Add a dynamic stretch by bringing your knees up toward your chest. Warming up and stretching your muscles can help prevent some injuries. You should continue with your warm up until your body feels warm and you are just starting to sweat.

Walk or jog to your outdoor gym. Choose a park or playground near your house for your workout. This way you can start, and end, your routine with a brisk walk or light jog.

Choose your props. Park benches, trees, and monkey bars all make great exercise props.

Use a park bench for doing pushups, dips, and step-ups. Monkey bars and tree branches are great for pull-ups. Or you can use them to work your abs by pulling your bent legs up towards your chest while you hang from your hands. You can also wrap resistance bands around trees or poles to do strengthening exercises.

Think full body. When exercising outside, use exercises that use your body weight. For

example, you can do squats, lunges, pushups, dips, sit ups, and planks. Do 15 repetitions of each exercise. Build up to 3 sets of 15 repetitions for each exercise.

Join a class or group. Many people feel more motivated when exercising in a group. Look

for fitness classes, such as yoga, tai chi, or aerobics, offered outside in local parks and recreation areas. You can also look for groups that focus on a sport you enjoy, such as bicycling, hiking, jogging, rowing, tennis, or Frisbee.

Make chores a workout. Yes, your outdoor chores can count as exercise. A combination of

gardening, mowing the lawn with a push mower, pulling weeds, or raking leaves can give you a full body workout.

Mix it up. Keep your workout new by varying your routine every so often. Try a new sport or walk, hike, or jog along a new route. Take a day trip and do your routine somewhere new.

Staying Safe Whenever you exercise outside, you should take a few precautions to make sure you stay safe.

Watch the weather. While you can exercise in most types of weather, extreme heat or cold can be dangerous. In cold weather, dress in layers, and wear a hat and gloves. In hot weather, wear plenty of sunscreen, choose lightweight clothing, and drink lots of water.

Use caution on streets. Walk or jog facing oncoming traffic and wear bright clothing so drivers can see you. If you are out when it is dark, wear reflective clothing or carry a flashlight.

Be prepared. Carry an ID and a cell phone, just in case.

For More Information The American Council on Exercise (ACE) has many exercise routines listed on its site -- www.acefitness.org/acefit/fitness-programs. There are also many books on exercises you can do on your own. You can also get fitness videos or DVDs. Choose books or videos created by people with fitness credentials. Look for someone certified by ACE or the American College of Sports Medicine.

When to Call the Doctor Call your health care provider right away if you have any of the following symptoms during exercise:

Pressure or pain in your chest, shoulder, arm, or neck Feeling sick to your stomach Severe pain Trouble breathing or shortness of breath even when you stop exercise Lightheadedness A headache, weakness, confusion, or muscle cramps in hot weather Loss of feeling or stinging on any area of your skin in cold weather

Source: https://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000891.htm

Rutina de ejercicios al aire libre

Hacer ejercicio no tiene que significar ir a un lugar cerrado, como el gimnasio. Usted puede realizar un entrenamiento completo en su propio patio trasero, en una zona de juegos infantiles local o en el parque.

Beneficios del ejercicio al aire libre Hacer ejercicio al aire libre puede ofrecer muchos beneficios. Puede ayudar a mejorar su estado de ánimo, exponerlo a vitamina D del sol y aumentar su nivel de energía. También ofrece un paisaje variado que no obtiene cuando está en interiores. De esta forma, si está caminando, corriendo o montando en bicicleta, es más probable que se encuentre con colinas. Esto ayuda a trabajar distintos grupos de músculos e incrementar la intensidad de su entrenamiento.

Un entrenamiento completo Su rutina debe incluir tres tipos de ejercicio:

Ejercicio aeróbico. Este es cualquier tipo de ejercicio que utiliza sus músculos más grandes y que hace que su corazón lata más rápidamente. Intente hacer al menos 2 horas y 30 minutos de ejercicio aeróbico de intensidad moderada todas las semanas.

Ejercicios de estiramiento. Estos ejercicios estiran sus músculos para una mayor flexibilidad y rango de movimiento en sus articulaciones. Usted se puede estirar antes o después de hacer sus otros ejercicios.

Entrenamiento de fortalecimiento. Estos ejercicios ponen a trabajar sus músculos para

fortalecerlos y ayudan a formar huesos más fuertes. Intente ejercitar todos los principales grupos de músculos al menos dos veces por semana. Solo asegúrese de descansar un día entre sesiones.

Sin importar qué tipo de ejercicio al aire libre elija, incluya ejercicios de los tres grupos. Incluya ejercicios que trabajen sus brazos, piernas, hombros, pecho, espalda y sus músculos abdominales. Si no ha realizado ninguna actividad en un tiempo o si tiene una afección, es buena idea hablar con su proveedor de atención médica antes de comenzar un programa de ejercicios.

Ideas para hacer ejercicio al aire libre Existen muchas formas de hacer ejercicio al aire libre; las posibilidades son prácticamente infinitas. Elija algo que le atraiga y que sea adecuado para su nivel de estado físico. Estas son algunas ideas:

Caliente antes de comenzar. Ponga a fluir su sangre caminando aproximadamente 5 minutos. Añada un estiramiento dinámico elevando sus rodillas hacia su pecho. Calentar y estirar sus músculos puede ayudar a prevenir algunas lesiones. Debe realizar su calentamiento hasta que su cuerpo se sienta caliente y esté apenas comenzando a sudar.

Camine o trote a su gimnasio al aire libre. Para realizar su entrenamiento, elija un parque o una zona de juegos que esté cerca de su casa. De esta manera usted puede comenzar y terminar su rutina con una caminata vigorosa o un ligero trote.

Elija los objetos que usará para su ejercicio. Las bancas de los parques, los árboles y los

pasamanos son excelentes para usarse para hacer ejercicio. Utilice las bancas del parque para hacer lagartijas, fondos (flexiones de brazos en sus distintas variantes) y para usarlas como escalón. Los pasamanos y las ramas de los árboles son grandiosos para hacer barras. O puede utilizarlas para trabajar su abdomen elevando sus piernas dobladas hacia su pecho mientras se cuelga con las manos. También puede atar bandas de resistencia alrededor de árboles o postes para hacer ejercicios de fortalecimiento.

Piense en su cuerpo completo. Al hacer ejercicio al aire libre, utilice ejercicios que utilicen su peso corporal. Por ejemplo, puede hacer sentadillas, estocadas estáticas, lagartijas, fondos, abdominales y planchas anaeróbicas. Haga 15 repeticiones de cada ejercicio. Aumente poco a poco hasta llegar a 3 series de 15 repeticiones de cada ejercicio.

Inscríbase a una clase o un grupo. Muchas personas se sienten más motivadas cuando hacen

ejercicio en grupo. Busque clases locales de entrenamiento físico, como yoga, taichí o aeróbics, que se realicen al aire libre en parques y zonas recreativas locales. También puede buscar grupos que se enfoquen en un deporte que usted disfrute como el ciclismo, el montañismo, trotar, remar, jugar tenis o lanzar y atrapar un frisbee.

Haga de las labores del hogar un ejercicio. Así es, sus tareas al aire libre pueden contar como

ejercicio. Una combinación de jardinería, cegar el césped con una cegadora manual, quitar hierbas o rastrillar hojas puede proporcionarle una entrenamiento del cuerpo completo.

Incorpore variantes. Mantenga su ejercicio novedoso al variar su rutina cada tanto tiempo. Pruebe

un nuevo deporte o camine, haga montañismo o trote por una nueva ruta. Realice un paseo y lleve su rutina a un lugar nuevo.

Cómo mantenerse seguro Siempre que haga ejercicio al aire libre, debe tomar algunas precauciones para asegurarse de mantenerse seguro.

Observe el clima. Si bien es posible hacer ejercicio en la mayoría de las condiciones climatológicas, el calor o frío extremo puede ser peligroso. En el clima frío, vístase en capas y use un gorro y guantes. En el clima caliente, use mucho protector solar, elija ropa ligera y beba mucha agua.

Sea cuidadoso en las calles. Corra o trote de cara al tráfico y utilice ropa de colores brillantes para que los conductores puedan verlo. Si sale a correr cuando está oscuro, utilice ropa que refleje la luz o lleve consigo una linterna.

Esté preparado. Lleve consigo una identificación y su teléfono celular, en caso de que los necesite.

Para más información El Consejo Estadounidense del Ejercicio (American Council on Exercise, ACE) tiene muchas rutinas de ejercicio listadas en su sitio web -- www.acefitness.org/acefit/fitness-programs. También están disponibles muchos libros sobre ejercicios que puede hacer por su parte. Adicionalmente puede encontrar videos o DVD de ejercicios. Elija libros o videos creados por personas con certificados en entrenamiento físico. Busque a personas certificadas por el ACE o por el Colegio Estadounidense de Medicina Deportiva (American College of Sports Medicine).

Cuándo llamar al médico Llame a su proveedor de atención médica de inmediato si presenta cualquiera de los siguientes síntomas durante el ejercicio:

Presión o dolor en el pecho, el hombro, el brazo o el cuello Sensación de náuseas Dolor intenso Problemas para respirar o falta de aire cuando detiene el ejercicio Mareo Dolor de cabeza, debilidad, confusión o calambres musculares en el clima cálido Pérdida de sensación o escozor en cualquier parte de su piel en clima frío

Source: https://www.nlm.nih.gov/medlineplus/spanish/ency/patientinstructions/000891.htm

Finding Local Walking, Hiking and Biking Trails

CT Bike Routes (www.ctbikeroutes.org)

Website Features:

Search trails by Geographic Region, Start Town, Ride

Length and Terrain/Difficulty

Ability to download a ride description sheet and/or

turn-by-turn route sheet

Interactive map of the route selected showing the

elevation

Trails.com (www.trails.com)

Website Features:

Search by City, State and Zip Code

Filter trails by different types of activities including:

Fishing, Kayaking, Skiing, Mountain Biking, etc.

Create a profile to save your favorite trails and photos

Message boards

Trail Link (www.traillink.com)

Website Features:

Search trails by City, State, Zip Code and Trail Name

Find trails for different types of activities:

Biking, ATV, Hiking, Running, Mountain Biking,

Snowmobiling, etc.

For even more local physical activity and nutrition resources,

visit our website at www.gethealthyct.org

While waiting for emergency care, try to cool the person by moving him/her to a shaded area and by using ice packs, cold wet towels and/or a fan.

Stroke patients who arrive at the hospital by ambulance have a greater chance of living through the stroke, and a greater chance of preserving independence and having a full recovery.

High blood pressureCigarette smokingAtrial fibrillationHigh cholesterol

Some risk factors that can be treated or controlled:

Heart diseaseObesityDiabetesPoor diet

oror

Heatstroke occurs when core body temperature rises to more than

A stroke occurs when a blood vessel to the brain is either blocked by a clot or bursts.

Being outside in Some people may be at higher risk due to:

The disruption of blood and oxygen to the brain causes brain cells to die.

WeightAgeMedical historyMedications they are taking 2

Muscle cramps or weaknessStrong and rapid pulseRapid, shallow breathingNausea and/or vomitingConfusion and/or unconsciousness

High body temperature A body temperature of 104° F or higher is the main sign.

HeadacheFlushed/red skinHot and dry skin 3

(if not exercising) Additional signs of stroke include sudden trouble seeing, dizziness, confusion, severe headache, or weakness on one side of the body.

*

3

1

(1) http://www.mayoclinic.org/diseases-conditions/heat-stroke/basics/definition/con-20032814(2) http://www.mayoclinic.org/diseases-conditions/heat-stroke/basics/risk-factors/con-20032814(3) http://www.mayoclinic.org/diseases-conditions/heat-stroke/basics/symptoms/con-20032814

what is it?

causes

signs

what to do

or your local emergency services number immediately

- -- -

AgeFamily history

Some risk factors that can’t be changed:

GenderMedical history

Race

HEALTH IDENTIFIERS & SYMPTOMS OF ILLNESS

DEHYDRATION

SOME FACTS aboutDehydration

PREVENTION

CAUSES

Dehydration occurs when your body does not have enough fluid (water) to work properly. This can cause major problems. These can develop slowly or very quickly. Severe dehydration is a life-threatening condition.

Urinate (pee) less

Urine is dark yellow/brown and may smell bad

Skin changes:

• dry/hot or cold/clammy

• reddish or yellowish in color

Cracked lips

Dry mouth

Sunken or dry eyes (no tears)

Dizzy and lightheaded – may fall down

Weak, not interested in doing anything

Sleepy and tired – hard to wake up

Weight loss

STATE OF CONNECTICUTDepartment of Developmental Services

HEALTH FACT SHEET No. 8

March 2008

CAUTION

Drink Water. Drink plenty of water or other liquids that

do not contain caffeine. This is especially important when

not feeling well. Offer at least 8 (8 oz.) glasses a day,

more if feeling ill or the weather is very hot. Also,

remember to give extra liquids to people who have

feeding tubes after checking with physician.

Avoid Alcohol & Caffeine. Drinks that include alcohol

and caffeine (coffee, many sodas such as Coke & Pepsi)

cause dehydration more quickly. Drink water or juice

instead.

Reduce Physical Activity. When its very hot outside,

cut back on activities and stay in the shade. Sweating

can cause dehydration more quickly.

Avoid exposure to extreme heat and/or humidity.

Limit or eliminate outside activities, including trips in

extreme weather conditions, especially if you are

medically complex. (e.g. avoid trips in car/vans/places

with no air conditioning)

Catch it Early. Look for signs of dehydration and act

before it worsens.

If you suspect a person is becoming dehydrated, give

them water to sip right away.

Illness, especially with vomiting (throwing up),

diarrhea or nausea

Not wanting to drink water or other liquids

Certain medical conditions such as Diabetes

Strenuous physical activity that results in a lot of

sweating

Very hot weather or being out in the sun too long

Certain medications (watch carefully for

dehydration if taking lithium or “water pills” for blood

pressure)

Dehydration occurs when someone does not take in

enough water. This can be due to such things as

vomiting, diarrhea, strenuous exercise and illness.

When someone is ill, it is important to carefully

monitor that they are drinking enough water.

Always call the doctor or nurse if you think that

someone might be getting dehydrated. Don’t wait

for all the signs to show up. It might be too late.

Most problems can be avoided if you recognize and

treat dehydration early. However, if it is not treated

promptly, it can result in seizures, brain damage,

shock or even death.

SIGNS & SYMPTOMS

Developed in Partnership with

Ce n t e r fo rDe ve lo p m e nt a l Disa bilit ie sEva lu a t io n a n d Re se a r ch

DEHYDRATION

WHAT TO DO

WHAT NOT TO DO

CALL THE DOCTOR

EMERGENCYDO NOT stay in the sun – seek a cool shaded

area.

DO NOT turn up the heat or dress the person in

extra heavy clothing.

DO NOT force the person to do physical activities.

DO NOT give salt pills.

Sunken eyes

No tears

Little or no urine for the last 8 hrs

Become less alert or very tired

Become weak or sleepy

Yellow or reddish skin color

Throwing up for more than 12 hours

Diarrhea for more than 24 hours

Unexpected seizure

Elevated temperature (fever)

Increase Fluids. Give water or other clear liquids

(avoid drinks with caffeine). Sip slowly – do this

frequently.

Rest. Avoid physical activity. The person should lie

down in a cool area.

Monitor Signs. Write down when the person goes

to the bathroom (how often - measure amount of

urine if possible). Call the doctor if the person is

becoming less alert, is fainting, or has stopped going

to the bathroom.

Severe dehydration can lead to SHOCK and must be treated as an EMERGENCY. Get to a hospital or call 911 if you see:

Confusion or sudden behavior change

Fainting or extreme lightheadedness

Loss of consciousness – can’t wake up

Shallow, rapid breathing

Moist, cool skin OR Dry, hot skin

Gray or pale skin or blue lips

New onset or prolonged seizure

DOCUMENT

TO LEARN MORE – Go to these websites:

http://www.health.allrefer.com/health/dehydration-

causes.html

http://www.my.webmd.com/hw/health_guide_atoz/

hw86827.asp

Keep a running log about how much the person

drinks and how often they go to the bathroom

(urinate) if the individual is at risk of dehydration.

File an Incident Report (if required) and complete

other documentation such as writing down a

description in the logbook (or notebook depending

upon where you live) if the person requires

emergency medical care.

HEALTH IDENTIFIERS & SYMPTOMS OF ILLNESS

HEALTH FACT SHEET No. 8

March 2008

The Health Identifiers and Symptoms of Illness Series has been developed by the Connecticut Department of Developmental Services to serve as a resource for consumers, families and personal support professionals. The information contained in this series is not a substitute for personal professional examination and treatment provided by a health care professional. Always follow the instructions and advice of your doctor or other health professional.

Call the doctor or nurse if you see any of these signs of dehydration:

8 Infused Water Recipes to Upgrade Your H2O

Infused waters can upgrade the flavor without any nutritional drawbacks. You just let fruit and herbs sit in water

for a few hours and voila! A delicious, healthy alternative to water. To prove it, we've got 8 delicious fruit and

herb combinations.

Berry, Peach & Coconut

Ingredients:

1 cup organic blueberries

1 cup organic blackberries

2 doughnut peaches, pitted and cut into half-inch

wedges

6 cups spring or filtered water

2 cups unsweetened organic coconut water

1 gallon clean glass jar with lid

Directions: 1. Place blueberries and blackberries into

the bottom of your jar, then the peach slices on top.

2. Pour the spring water and coconut water into the jar.

Stir the water, cover with a lid and put water into the

refrigerator for at least one hour or overnight for the best

flavor. Drink within two days. Makes 64 ounces, Recipe

provided by A Harmony Healing

Kiwi Cocktail

Ingredients:

3-4 ripe kiwis, peeled and thinly sliced (or crushed for more

flavor)

2 quarts filtered or spring water

Directions:

1. Add the sliced kiwis to a 64-ounce Mason jar or pitcher.

2. Add the filtered water.

3. Refrigerate until cold and enjoy.

Recipe provided by Define Bottle

Mixed Melon Melody

Ingredients:

1 cup cantaloupe pieces

1 cup watermelon pieces

1 cup honeydew pieces

2 quarts filtered or spring water

Directions: 1. Add your melons to a 64-ounce Mason

jar or pitcher. 2. Pour the water over top and chill. Serve

over ice.

Recipe provided by Define Bottle

Orange, Strawberry & Mint

Ingredients:

1/4 cup fresh mint

1/2 cup strawberries, sliced

1/2 orange, sliced

16 ounces filtered water

Directions: 1. Place all fruits and herbs into the mason jar.

2. Fill to top with water. 3. Seal mason jar tightly and let it sit

overnight in the refrigerator. Recipe provided by Eat,

Drink, Shop, Love

Pineapple Ginger Delight

Ingredients:

1 cup fresh pineapple pieces (crushed for more a

sweeter taste)

1-inch piece ginger, thinly sliced

2 quarts filtered or spring water

Directions:

1. Add the pineapple and ginger to a 64-ounce Mason

jar or pitcher.

2. Pour the water over top and refrigerate until cold.

Serve over ice.

Recipe provided by Define Bottle

Cucumber Lavender Mixer

Ingredients:

1 cucumber, thinly sliced

1 teaspoon dried culinary lavender, or 2 fresh lavender

sprigs

2 quarts filtered or spring water

Directions:

1. Add the cucumbers and lavender to a 64-ounce Mason

jar or pitcher.

2. Add the filtered water. If using dried lavender, strain

before serving.

3. Refrigerate until cold and enjoy.

Recipe provided by Define Bottle

Raspberry Lemon

Ingredients:

2 cups organic raspberries

8 cups spring or filtered water

1 large organic lemon, cut into

half-inch slices

2 dried Medjool dates

1 gallon clean glass jar with lid

Directions

1. Place raspberries into the bottom of your jar. Add the

dates, then layer the lemon slices on top. Pour water

into jar and place lid on top.

2. Place water into the refrigerator and let infuse for 1

hour.

Recipe provided by A Harmony Healing

Strawberry, Basil & Cucumber

Ingredients:

3 basil leaves roughly chopped

1 strawberry sliced

3-5 slices of cucumber

Ice

Water

Directions:

1. Combine all the ingredients in a large glass, and let sit for

at least 5 minutes before enjoying.

Recipe provided by Budget Savvy Diva

Source: http://www.shape.com/healthy-eating/healthy-drinks/8-infused-water-recipes-upgrade-your-h2o

Monthly Health Challenge: 30-Day Calf Raises Challenge

Are you looking to tone your legs more? Well, maybe you should take the 30-Day Calf Raises challenge.

Calf Raises is a leg exercise that helps strengthen and tone lower leg (gastrocnemius and soleus), knee

cap and heels. This is also a great exercise to improve both your balance and posture.

How to perform the perfect calf raises?

1. Stand with your feet a shoulder length

apart.

2. Lift your heel off the ground, preferably

as high as you can. Try to shift your

weight onto your toes.

3. Lower your heel back towards the

ground, but not allowing your heel to

touch between repetitions.

If you’re having trouble with balance, you can

lean against a chair, table or even a wall. This

exercise can be performed while sitting in a

chair. To make this exercise more difficult, you can add ankle weights or try a one-legged calf raise.

For beginners, follow the Easy Track (E). For advanced performance, you should follow the Challenging

Track (C).

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 (E ) 15 (C ) 25

2 (E) 20 (C) 40

3 (E) 25 (C) 50

4 (E) 30 (C) 60

5 (E) Rest (C) Rest

6 (E) 30 (C) 60

7 (E) 35 (C) 70

8 (E) 40 (C) 80

9 (E) 45 (C) 90

10 (E) Rest (C) Rest

11 (E) 50 (C) 100

12 (E) 55 (C) 120

13 (E) 60 (C) 130

14 (E) 65 (C) 140

15 (E) Rest (C) Rest

16 (E) 65 (C) 140

17 (E) 70 (C) 150

18 (E) 75 (C) 160

19 (E) Rest (C) Rest

20 (E) 75 (C) 170

21 (E) 80 (C) 180

22 (E) 85 (C) 200

23 (E) 90 (C) 220

24 (E) Rest (C) Rest

25 (E) 90 (C) 250

26 (E) 95 (C) 260

27 (E) 100 (C) 270

28 (E) 105 (C) 280

29 (E) 110 (C) 290

30 (E) 120 (C) 300

31 (E) Rest (C) Rest

http://www.livestrong.com/article/506266-calf-raise-benefits/

El reto del mes: Elevaciones de la Pantorrilla

¿Quisiera que sus piernas luzcan más definidos? Pues bien, elevaciones de la pantorrilla puede ayudarle

a lograr ese objetivo. Elevaciones de la pantorrilla es un ejercicio que se dirige principalmente a la rotula

de la rodilla, el inferior de la pierna y los tacones. Este es un gran ejercicio para mejorar el equilibrio y la

postura.

¿Como se hace las elevaciones de la

pantorrilla?

1. Párese con los pies separados un ancho

de los hombros

2. Levante el talón del suelo . Trate de

cambiar su peso sobre los dedos del

pie.

3. Baje sus talones atrás hacia el suelo ,

pero no permite que el talón toque

entre las repeticiones.

Si tiene dificultad con el balance, se puede

apoyar con una silla, mesa, or pared. Tambien,

se puede hacer al sentarse. Para hacer elevaciones de la pantorrilla mas dificil, puede anadir pesas sobre

los tobillos or en las manos.

Para principiantes, siga las instrucciones más fáciles (F). Para los ejecutantes avanzados, sigue las

instrucciones difíciles (D).

Domingo Lunes Martes Miércoles Jueves Viernes Sábado

1 (F )15 (D )25

2 (F )20 (D )40

3 (F )25 (D )50

4 (F )30 (D )60

5 (F ) Descanse (D) Descanse

6 (F )30 (D )60

7 (F )35 (D )70

8 (F )40 (D )80

9 (F )45 (D )90

10 (F ) Descanse (D ) Descanse

11 (F )50 (D )100

12 (F )55 (D )120

13 (F )60 (D )130

14 (F )65 (D )140

15 (F ) Descanse (D ) Descanse

16 (F )65 (D)140

17 (F )70 (D )150

18 (F )75 (D )160

19 (F )Rest (D )Rest

20 (F )75 (D )170

21 (F )80 (D )180

22 (F )85 (D )200

23 (F )90 (D )220

24 (F ) Descanse (D ) Descanse

25 (F )90 (D )250

26 (F )95 (D )260

27 (F )100 (D) 270

28 (F )105 (D )280

29 (F )110 (D )290

30 (F )120 (D )300

31 (F ) Descanse (D ) Descanse

http://www.livestrong.com/article/506266-calf-raise-benefits/

Eggplant, Tomato & Mozzarella Pasta Salad Serves 4-6

Chef Raquel Rivera-Pablo, owner of A Pinch of Salt, graduated with highest honors from the culinary program at the Institute of

Culinary Education (ICE) after completing her externship at Le Bernardin in NYC. Chef Raquel served as the nutrition/chef instructor

at the West Side Campaign Against Hunger providing patrons of the food pantry with a 12-week hands-on cooking curriculum aimed

at teaching healthy, budget-friendly meals incorporating pantry staples with farmer’s market produce, while covering culinary lessons

like food safety and classical French techniques.

Chef Raquel developed A Pinch of Salt: The Restaurant Edition a free, 12-week, hands-on culinary training for low-income Bridgeport

residents aspiring to be chefs and food entrepreneurs. Participants can obtain their ServSafe certification.

A Bridgeport resident, Chef Raquel provides cooking programming for children and adults at Hall Neighborhood House, YMCA

Ralphola Center, Wakeman Boys & Girls Club, LifeBridge/FreshConnections, local senior centers and for the 7 Bridgeport Farmers

markets.

Chef Raquel is a board member of the Bridgeport Food Policy Council and the Bridgeport Farmers Market Collaborative.

Ingredients:

¼ cup extra-virgin olive oil; plus more for drizzling

1 medium eggplant, cut into ¼ inch dice

2-3 cloves of garlic, thinly sliced

¼ tsp. Red pepper flakes, optional

3 ripe vine tomatoes or Roma, diced

1 16-oz box of penne or fusilli

2 cups of mozzarella, diced

Few leaves of fresh basil, julienned or torn

Extra-virgin olive oil

Salt & pepper to taste

Directions:

1. Bring a large pot of water to a boil. Add 1 TBS. of salt and return to a boil. Add pasta and cook according to instructions on

package. When al dente, drain and set aside.

2. Meanwhile, in a skillet heat ¼ cup of olive oil over medium heat. Add eggplant and a generous pinch of salt. Cook until the

eggplant is tender and light golden brown, about 6-8 minutes. Add in smashed garlic and red pepper flakes. Once eggplant is

done transfer eggplant to a plate and allow to cool.

3. In a large bowl add cooled pasta, eggplant, fresh tomatoes. Add in mozzarella and fresh basil. Generously drizzle with olive

oil and adjust seasoning with salt and pepper. Serve immediately or refrigerate until ready to use.

Chef Raquel Rivera-Pablo

A Pinch of Salt, LLC

www.apinchofsalt.com Raquel@apinchofsalt.com

Ensalada de Pasta de Berenjena, Tomate y Mozzarella Sirves 4-6

La chef Raquel Rivera-Pablo, propietaria de A Pinch of Salt, se graduó con los más altos honores del programa culinario en el Instituto

de Educación Culinaria (ICE) después de completar su pasantía en Le Bernardin en Nueva York. La chef Raquel fue la instructora de

nutrición / chef en West Side Campaign Against Hunger y brindó a los clientes de la despensa de alimentos un plan de cocina práctico

de 12 semanas para enseñar comidas saludables y económicas que incorporan productos básicos de despensa con productos del mercado

de agricultores, mientras cubriendo las lecciones culinarias como la seguridad alimentaria y las técnicas clásicas francesas. La chef

Raquel dirige un programa piloto, A Pinch of Salt: The Restaurant Edition, una capacitación culinaria práctica y gratuita de 12 semanas

para residentes de bajos ingresos de Bridgeport que aspiran a ser chefs y emprendedores de alimentos.

Residente de Bridgeport, Chef Raquel ofrece programación de cocina para niños y adultos en Hall Neighborhood House, YMCA

Ralphola Center, Wakeman Boys & Girls Club, LifeBridge / FreshConnections, centros para personas mayores y para los 7 mercados

de Bridgeport Farmers. La Chef Raquel es miembro de la junta del Consejo de Política Alimentaria de Bridgeport y miembro de

Bridgeport Farmers Market Collaborative.

Ingredientes:

¼ taza de aceite de oliva virgen extra; más más para lloviznar

1 berenjena mediana, cortada en dados de ¼ de pulgada

2-3 dientes de ajo, en rodajas finas

¼ cdta. Escamas de pimienta roja, opcional

3 tomates de vid maduros o Roma, cortados en cubitos

1 caja de 16 onzas de penne o fusilli

2 tazas de mozzarella, cortadas en cubitos

Algunas hojas de albahaca fresca, cortadas en juliana o desgarradas

Aceite de oliva virgen extra

Sal y pimienta al gusto

Direcciones:

1. Pon a hervir una olla grande de agua. Agrega 1 TBS. de sal y vuelva a hervir. Agregue pasta y cocine según las instrucciones

del paquete. Cuando esté al dente, drene y reserve.

2. Mientras tanto, en una sartén calentar ¼ taza de aceite de oliva a fuego medio. Agregue la berenjena y una generosa pizca de

sal. Cocine hasta que la berenjena esté tierna y dorada, aproximadamente 6-8 minutos. Agregue el ajo molido y los copos de

pimiento rojo. Una vez que haya terminado la berenjena, transfiera la berenjena a un plato y déjela enfriar.

3. En un tazón grande agregar la pasta enfriada, la berenjena, los tomates frescos. Agregue mozzarella y albahaca fresca.

Generosamente rocíe con aceite de oliva y ajuste el aderezo con sal y pimienta. Servir de inmediato o refrigerar hasta que esté

listo para usar.

Chef Raquel Rivera-Pablo

A Pinch of Salt, LLC

www.apinchofsalt.com Raquel@apinchofsalt.com