There has been a DRASTIC increase in serving sizes of items from beverages to bagels over the past 20 years. So, what is the correct serving size of fruits and vegetables and how do your 5 or more each day?
A practical view of a serving size of fruits or vegetables:
• One medium piece of fruit
• ½ cup cut-up raw or cooked fruit/vegetable
• 1 cup leafy greens
• ¼ cup dried fruit
A method available to determine serving sizes, if unable to use measuring tools, is the Hand Method. This is a visual way to determine the portion sizes. Some examples include:
• Thumb= 1 ounce or teaspoon
• Palm= 3 ounces (4 ounces = ½ cup)
• Fist= 8 ounces or 1 cup
Another method available is to eyeball the food. By using this method, you can compare food to different household items. Some examples include:
For tips on how to get your 5 (or more) each day, check out the following resources :
10 Reasons to Eat MORE Fruits and Vegetables
How to get your 5 servings of fruit
How to get your 5 servings of vegetables
Seven ways to serve up your servings
What exactly is a sugar- sweetened beverage? A sugar -sweetened beverage is any drink that contains added sugar and has little to no nutritional value. Some examples of sugar-sweetened beverages include, but are not limited to:
• Regular Soda
• Sweetened Teas and Coffee Drinks
• Flavored Waters
• Energy Drinks
• Sports Drinks
• Fruit Flavored Drinks
Sugars found in beverages include natural sugars and added sugars:
Natural sugars are inherently in fruits and vegetables. These beverages support your health and are comprised of beneficial vitamins and minerals. An example of a natural sugar would be fructose in fruit.
Added sugars include any caloric or non-caloric sweetener added to beverages during handling or preparation of the beverage. Added sugars may not support your health. Examples of added sugars include high fructose corn syrup or agave nectar.
For more information on natural vs. added sugars and different names of added sugars that occur on nutrition fact labels check out this Added Sugar Fact Sheet. Other resources on Sugar, Sugar-Sweetened Beverages and Alcoholic Beverages can be found by clicking the links below.
My Plate: Added Sugars
Sugar Content in Alcoholic Beverages
Are you stuck at your desk for part or all of the day? Sitting at a desk can be exhausting, both physically and mentally. According to the Medical Billing & Coding and the U.S Bureau of Labor statistics, the average American reports sitting for 9.3 hours a day. Similarly, a study published in May 2009 by the Medicine & Science in Sports Exercise discovered sitting for extended periods of time is correlated with abundant health risks such as cardiovascular disease.
One of the four habits in the 5210 challenge is indulging in 1 hour of physical activity. Remember, physical activity is defined as any type of movement that requires more energy than resting. Examples of physical activity include, but are not limited to: walking, gardening, performing house-hold chores, aerobic activity, and deskercising.
The term deskercise refers to exercises that you can do while at your desk. Throughout the following videos and attachments, you will be informed about multiple exercises and stretches that you can do during your work the day. All it takes is a few minutes to view, and before long you will be able to determine some of the exercises and stretches that are attainable for you. Take 5 minutes a few times a day to get up and moving. It will not only help you mentally, but will also help you get physically active during the day!
Deskercise: Jogging and Chair Squats
*As with any form of exercise, if you feel any pain or discomfort please discontinue.
Some other ways to be physically active during your work day besides deskercising include:
• Taking the stairs instead of the elevator
• Taking a walk around the office building
• Stopping by your co-workers office rather than calling or emailing
• Taking a walk with co-workers over your lunch hour
• Walking to fill up your water bottle
CLICK HERE for more resources on physical activity. CLICK HERE for walking routes around UW Health Clinics and Facilities. Inspire others by sharing exercises or photos of your favorite ways to be physically active on the blog!
Success, what a unique word. It has a different meaning for each and every individual. To one individual success may be increasing their daily physical activity from 30 to 45 minutes, where as another individual may feel success by increasing their daily physical activity from 0 to 10 minutes. Success is not perfection; it is something you work toward to help yourself improve.
This summer, challenge yourself to develop a healthier lifestyle with the four 5210 goals. Where will you find your success from this challenge? Personalize your 5210 experience by setting specific goals for each of the four areas.
A participant from last year’s program did not realize how much sugar they were consuming and felt success when cutting their sugar-sweetened beverages intake in half. At the end of this four week challenge, what will success look like to you? Motivate yourself and others by sharing your success story on the blog.
The DAISY Award is a nationwide program that rewards remarkable care, clinical skills and extraordinary compassion in nursing. It is given to outstanding licensed nursing professionals in more than 1,700 health care facilities across the U.S.
The Award was established in 1999, by the family of J. Patrick Barnes, who died at age 33 of complications of Idiopathic Thrombocytopenic Purpura (ITP). Having been touched by the remarkable care demonstrated by nurses during Patrick’s illness, the Barnes family made it their mission to recognize exceptional nurses with the DAISY Award.
Each DAISY Award recipient is recognized with a framed certificate and a hand-carved stone sculpture entitled “A Healer’s Touch.” Additionally, the recipient’s team receives cinnamon rolls – a favorite of Patrick’s during his illness – with the sentiment that the heavenly aroma will remind them how special they are and how important their work is.
Daisy Award recipients at UWHC personifies our remarkable patient and family experience. They consistently demonstrate excellence through UWHC’s values of innovation, integrity, compassion, accountability, respect and excellence.
Wellness Champion: Andrew O’Donnell, BSN, RN, Nurse Clinician, TLC
Week 6 Results
Fun Fact Wednesday
The “whump-whump” of your heartbeat is actually the sound made by the heart’s four valves closing. It is called your cardiac cycle. Many of us feel our heart most easily on the left side of our chest. The heart is actually in the center of the chest between the lungs. However, it is tipped to the left and the left lung is slightly smaller to accommodate this angle.
Week 5 Results
Fun Fact Wednesday
Etymologists believe that the term “heartfelt” originated from Aristotle’s philosophy that the heart collected sensory input from the peripheral organs through the blood vessels. It was from those perceptions that thought and emotions arose.
Have you ever heard that it takes about four weeks (21-28 days) to develop a life-long habit? All you need to do is incorporate a desired action (Spring Training) into your schedule and….Voilà! It’s a habit. You’ll be more active from now on.
Have you ever been slightly disappointed, or even a tad embarrassed when week nine rolls around and you’ve completely dropped what you spent six weeks nurturing? Honestly, should that really be a surprise? How many years have you been living your life without this desired change?
Your desire to live a healthier life is a life-long journey. Dr. Shilagh Mirgain, UW Health psychologist, offers some guidelines on how to incorporate changes into your real, everyday life:
- Remember the reasons you decided to get healthy in the first place.
- Plan for setbacks. Identify obstacles that get in your way. Learn from your setbacks, make adjustments, and then recommit yourself to your healthy lifestyle.
- Change your inner dialogue. Your thoughts drive your behavior and your motivation. Use encouragement and not criticism when you get off track. Remember that progress and not perfection is your sustainable goal.
- Stop and take some deep breaths. Creating space with some calm, deep breaths helps put things back into perspective and allows you to approach a difficult situation calmly and with clarity.
- Surround yourself with support. Remember support comes in many flavors: some which nurtures you, and some that holds you accountable.
Her full comments can be viewed HERE
Looking for ideas to stay active?
Join Team UW Health/Unity at Bike for Boys & Girls Club on July 19
Color Me Rad – 5K
Fitness Events in Wisconsin
Run, Walk or Ride for UW Health
Week 4 Results
Fun Fact Wednesday
Your body has about 6 quarts of blood. Your blood circulates through your body three times every minute. That would be 12,000 miles in a day. Hard to picture? Imagine flying from Madison to NYC. Then grabbing a flight to San Diego. Then catching a flight back to NYC. Fly back out to San Diego. Fly back to NYC. Then grab a flight home to Madison. All in one day.