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CHAMPION- Alabama Cooperative Extension System

Community Health Aerobic Program Initiating Optimal Nutrition (CHAMPION) addresses obesity and other

08/07/2024

Many people may not read the nutrition facts labels on many foods found in the grocery store or if they do read them they may find them hard to understand. A food's nutrition label can provide important information about calories, servings, and different nutrients present in that food. Let's look at each section:

1. Serving Information
a. The number of servings in the package (servings per container) and the serving size. The serving size reflects the amount that people typically eat or drink. It is not a recommendation of how much you should eat or drink.
2. Calories
a. Calories provide a measure of how much energy you get from a serving of this food. Your calorie needs may be higher or lower and vary depending on your age, s*x, height, weight, and physical activity level.
3. Nutrients
a. Shows you some key nutrients that impact your health. Nutrients to get less of: saturated fat, sodium, and added Sugars; nutrients to get more of: dietary fiber, vitamin D, Calcium, iron, and potassium.
4. Percent Daily Value
a. The percentage of the Daily Value for each nutrient in a serving of the food. The Daily Values are reference amounts (expressed in grams, milligrams, or micrograms) of nutrients to consume or not to exceed each day.

For more information, check out this resource:

U.S. Food & Drug Administration, 2024 https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label

Tierney Donnell
Urban Regional Extension Agent - Human Nutrition, Diet, and Health
tjd0061@aces.edu

06/17/2024

Happy Motivational Monday!! Are you staying hydrated? See the list below for signs of not drinking enough water...
💧Excessive dry skin
💧Dry, sticky mouth and feeling thirsty
💧Headaches
💧Frequent or extreme tiredness and lack of sleep
💧Weight gain
💧Constipation
💧Urinary Tract Infection (UTI)
💧Moodiness
💧COLOR CHECK: Urine is dark yellow or amber color

06/05/2024

The Physical Activity Guidelines for Americans recommends that adults "should do at least 150 minutes to 300 minutes a week of moderate-intensity, or 75 minutes to 150 minutes a week of vigorous-intensity aerobic physical activity" for sustainable health benefits.

Moderate-intensity activities include line dancing, brisk walking, and water aerobics. Vigorous-intensity activities include running, jumping rope, and high-intensity interval training (HIIT).

For more information, check out this resource:

American Heart Association, 2024 https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

Tierney Donnell
Urban Regional Extension Agent - Human Nutrition, Diet, and Health
tjd0061@aces.edu

05/22/2024

Fats are a necessary part of a healthy and balanced diet, but not all fats are created equal. Certain fats like trans fats and saturated fats can increase LDL (bad) cholesterol and have also been linked to an increased risk of developing heart disease. However, eating polyunsaturated and monounsaturated fats can help lower blood cholesterol levels and reduce your risk for cardiovascular disease.

Here are some examples of foods that contain healthy fats you can add to your diet today:
• Avocados
• Nuts (almonds, walnuts, cashews)
• Peanut butter
• Olive oil
• Tofu
• Sardines
• Seeds (pumpkin, sunflower, chia)
• Salmon

For more information, check out this resource:

Harvard Medical School, 2022 https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

Tierney Donnell
Urban Regional Extension Agent - Human Nutrition, Diet, and Health
tjd0061@aces.edu

05/01/2024

May is National Walking Month! Walking regularly can have many health benefits, here are just a few of them:

• Improved cardiovascular fitness
• Reduced stress and tension
• Improved balance and coordination
• Strengthened bones and muscles
• Increased energy levels

For more information, check out this resource:

Mayo Clinic, 2024 https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261

Tierney Donnell
Urban Regional Extension Agent - Human Nutrition, Diet, and Health
tjd0061@aces.edu

04/29/2024

Accept the challenge to walk like a champion all year, but especially during May. May is National Walking Month.
You can start by participating in the Boot Camp Step It Up 5K Challenge. The Step It Up 5K Challenge is an activity of the CHAMPION program that invites you to engage in at least 30 minutes of walking each day. Walking offers low to high-impact movement and is still one of the easier forms of physical activity. Walking is healthy for your joints and can be an excellent form of exercise for people of all ages. You can also learn to take your mind off daily challenges by using simple mindful walking techniques.

04/24/2024

One great thing about walking is that you can do it almost anywhere! You can walk inside, around your house or office building, outside, around a trail or in a neighborhood, or you could even walk in place, sitting down or standing up. In addition to being one of the easiest exercises you can perform, walking regularly can improve cardiovascular fitness, increase energy levels, and help you maintain a healthy weight.

For more information, check out these resources:

Mayo Clinic, 2024 https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261

Tierney Donnell
Urban Regional Extension Agent - Human Nutrition, Diet, and Health

04/17/2024

April is National Stress Awareness Month.

Everyone experiences stress from time to time, so learning coping mechanisms that work for you can help improve your daily life. Here are some examples of things you can do when life feels overwhelming:
• Exercise
• Write your feelings in a journal
• Avoid drinking excess caffeine
• Make sure you're getting enough sleep
• Talk it out with someone you trust

For more information, check out these resources:

National Institute of Mental Health, https://www.nimh.nih.gov/health/publications/so-stressed-out-fact-sheet

National Institute of Mental Health, 2024 https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health

Tierney Donnell
Urban Regional Extension Agent
tjd0061@aces.edu

04/10/2024

Low-carb diets have been a popular trend over the past several decades. This might cause consumers to wonder: "Should I reduce my carbohydrate intake?". The answer: it depends.

Carbohydrates are macronutrients. This means that this nutrient is needed in large amounts in the diet. Carbohydrates break down into glucose, and glucose is the body's primary source of energy.

However, certain conditions, such as type 2 diabetes, may make it harder for our bodies to maintain normal blood glucose, or blood sugar, levels. In this case, your healthcare provider may recommend that you make changes to the amount and types of carbohydrates you consume to keep blood sugar levels controlled.

There's room for carbohydrates in a balanced diet. If you want to be more mindful of the type of carbs you're consuming, try opting for fresh, canned, or frozen fruits and whole grains, like oatmeal, over refined grains, like white bread.

04/04/2024

Fitness walk!
Join us and the National Association of Real Estate Brokers- Huntsville (NAREB) at the Dr. Robert Shurney Legacy Center Walking Trail on Monday April 8 from 9a to 12p.
This is a free event and is open to the public. Water and snacks will be provided.

04/03/2024

HAPPY NATIONAL WALKING DAY!!!
Accept the challenge to be a CHAMPION for your health one-step at a time by participating in the CHAMPION Challenge, aim for 10,000 steps!
📸 Snap a picture of you walking and post it .
Helpful Tips:
🚶‍♀️Layout waking shoes and clothes the night before
⏰Set an alarm
🎧Create a music playlist, audiobook or podcast
📞Communicate with your accountability partner and discuss a walking plan
👟Track your steps via phone apps, smart watch or pedometer

04/01/2024

Accept the challenge to be a CHAMPION for your health one-step at a time by participating in the CHAMPION Challenge, aim for 10,000 steps!
📸 Snap a picture of you walking and post it .
Helpful Tips:
🚶‍♀️Layout waking shoes and clothes the night before
⏰Set an alarm
🎧Create a music playlist, audiobook or podcast
📞Communicate with your accountability partner and discuss a walking plan
👟Track your steps via phone apps, smart watch or pedometer

Address

4900 Meridian Street
Normal, AL
35762

Website

https://www.aces.edu/blog/topics/health-nutrition-urban/walking-like-a-champion/

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