| | | "Health disparities are a part of social justice. Minorities receive different treatment in areas such as employment, housing, and health care. This problem is systematic. We are in the richest country in the world- this should not be. My philosophy is: How can I make an impact in my community and reduce disparities?"...- Toledo-Lucas County Commission on Minority Health Committee Member
Minority Health Tip of the Month by Erin Gombach, RD, LD
The Health Benefits of Walking:
Most people think they need to spend hours on the treadmill in order to reap the benefits of exercise. However, walking provides numerous health benefits and can be done anytime, anywhere! Walking is a form of physical activity that can help keep your weight within healthy limits. In turn, this can lower your risk of type 2 diabetes, heart disease, sleep apnea, and cancer. Physical activity can also boost your levels of "good" cholesterol and lower the amount of "bad" cholesterol in the blood that can cause plaque buildup along the artery walls.
The following are some tips that can help keep you on track:
1. Get in to a steady routine. Walking for at least 30 minutes a day on 5 or more days is recommended.
2. During your walks, be able to carry conversation but if you are breathing too lightly, increase your pace to reap the most benefits.
3. Use down time at work as a way to squeeze in activity. Use part of your lunch break and dedicate 15 minutes to walking up and down stairs. Climbing steps is a great way to strengthen your heart!
4. During the evening, replace a half hour of television with a brisk walk around your neighborhood! This is a great way to get the whole family involved.
5. The bottom line: any amount of walking is better than none at all. BUT, for the best health benefits, set a brisk pace and walk for at least 30 minutes, 5 days a week. Always check with your doctor on the level of activity that is right for you.
Erin Gombach is a Nutritionist with the Toledo-Lucas County Health Department's Women, Infants, and Children Program.
Healthy Recipe of the Month - Submitted from www.wholegrainscouncil.org
Whole Grain Pita Pizza
2 round 6-7" whole wheat pitas
6oz spaghetti sauce
3 oz part-skim shredded mozzarella cheese
1 cup chopped vegetables (onions, peppers, mushrooms, spinach, olives, your choice!)
1) Preheat over 350 degrees. Spread half the sauce on each pita round. If you’re using chopped fresh spinach, add it now, before the cheese, so it won’t dry out too much.
2) Top with cheese, divided between the two pizzas, and then vegetables. Drizzle with oil ~1/4 tsp olive oil
3) Bake at 350 degrees for 15 minutes on a pizza pan or cookie sheet.
*A much healthier version of store or restaurant pizza because this recipe includes the whole grain crust and plenty of vegetables. Makes 2 servings
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