Celebrando saludablemente¡Consejos para el manejo de sus condiciones crónicas durante las fi estas!

Celebrating healthfullyTips for managing your chronic conditions during the holidays!

2220 E. Gonzales RoadOxnard, CA 93030

Tel. (805) 981-6657

For more information visit us on line:http://www.vchca.org/ph

Healthy Communities- Health Educa on December 2017

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Health Note............1-2

Health Screens........ 3

Classes ...................4

Get Fit! .................... 5

Nutrition Ed.......... 6-10

Garden & Food ...... 11

Partnership for a Healthy VC............. 12

Partner & Community Resources ............. 13

Directory................. 14

Contents

‘Tis the season to spend time with loved ones enjoying the holiday festivities.

It’s also the time of year we are more likely to overeat. Temptations are everywhere. It’s a time when we fall out of our routines and consume foods that we typically wouldn’t or that don’t match our nutritional goals. This is particularly problematic for those living with chronic health issues such as diabetes, hypertension and obesity.

How can you stick to your meal plans when everyone around you seems to be splurging? The Chronic Disease Prevention Program has some healthy eating strategies that will help in managing your intake during this holiday season.

Tip # 1: Develop a Plan: You may not be able to control what food is served, but you can control how much and what you consume. Snack on fruits and vegetables before the party. Drink plenty of water. And don’t forget to exercise. Being physically active 30 minutes daily can have a big benefi t on managing calories consumed and stress during the holidays.

Tip # 2: Make Healthy Food Choices & Celebrating Each Event: Select the lighter-in-color pieces of meat; they have fewer calories and less fat than the darker ones. Another way to cut calories and fat is to take off the skin. Choose a small slice of pumpkin pie instead of pecan pie. You’ll cut calories and sugar by at least a third (Women’s, 2017). Use small plates to help with portion control and start by fi lling half your plate with fruits and vegetables. Eat slowly. It takes 20 minutes for your brain to realize your full. Limit alcohol and sugar-sweetened beverages, which add extra calories very easily.

Tip # 3: Promote Healthy Eating & Lifestyle Behaviors: Wash hands often using soap and clean running water for at least 20 seconds. Frequent hand washing is one of the best ways to prevent the spread of germs. Get plenty of sleep. When you are sleep deprived, you tend to eat more and choose high-fat, high-sugar foods (Women’s). Don’t allow the hustle and bustle of the season to cause you to sacrifi ce sleep. Aim for 7 to 8 hours nightly.

Remember what the season is about – celebrating and connecting with friends and family. When you focus more on the festivities and less on the food and drink, you will enjoy the Holidays to their fullest!

Source: Centers for disease control and prevention offi ce of women’s health, 2017. Holiday health and safety tips. www.cdc.gov/family/holiday

diciembre 2017 Nota para Su Salud

1

Esta es la temporada para pasar tiempo con sus seres queridos disfrutando de las festividades.

También es la época del año en la que es más probable que comamos en exceso. Las tentaciones están en todos lados. Es ahora cuando nos salimos de nuestras rutinas y comemos alimentos que normalmente no consumiríamos o que no son parte de nuestras metas nutricionales. Esto es particularmente problemático para quienes padecen de condiciones crónicas de salud como diabetes, alta presión y obesidad.

¿Cómo puede mantener sus planes de comidas cuando todos a su alrededor parecen estar comiendo y bebiendo más de la cuenta? El Programa de Prevención de Enfermedades Crónicas tiene algunas estrategias de alimentación saludables que le ayudarán a mantener su balance calórico durante estos días festivos.

Consejo # 1: Desarrolle un plan: Es posible que no pueda controlar qué alimentos se sirven, pero si controlar cuánto y qué consumir. Coma frutas y verduras antes de la fi esta. Beber mucha agua. Y no se olvide hacer ejercicio. Estar físicamente activo 30 minutos al día puede tener un gran benefi cio en el balance de calorías consumidas y en el estrés durante estos días festivos.

Consejo # 2: Eligiendo Alimentos Saludables en Cada Evento: seleccione los cortes de carne más claros en color; tienen menos calorías y menos grasa que los más oscuros. Otra forma de reducir las calorías y la grasa es quitarle la piel. Elija una pequeña porción de pastel de calabaza en lugar de pastel de nuez. Reducirá las calorías y el azúcar en al menos un tercio (Mujer, 2017). Use platos pequeños para ayudar a controlar las porciones y comience por llenar la mitad de su plato con frutas y verduras. Coma despacio. Se necesitan 20 minutos para que su cerebro se dé cuenta de que está lleno. Limite el consumo de alcohol y bebidas endulzadas con azúcar, ya que estas agregan calorías extras.

Consejo # 3: Promueva Una Alimentación Y Comportamiento de Estilo de Vida Saludables, Tales Como: Lavarse las manos a menudo con jabón y agua, por al menos 20 segundos. El lavarse las manos seguido es una de las mejores formas de prevenir la propagación de gérmenes (Mujer). Duerma lo sufi ciente. Cuando se encuentra falta de sueño, tiende a comer más y elige alimentos altos en grasa y azúcares (Mujer). No permita que el ajetreo y el bullicio de la temporada lo obliguen a sacrifi car el sueño. Su objetivo debería de ser dormir de 7 a 8 horas todas las noches.

Recuerde de lo que se trata la temporada: celebrar y convivir con amigos y familiares. ¡Cuando se concentre más en las festividades y menos en la comida y bebidas, disfrutará más!

Fuente: Centros para el control y la prevención de enfermedades ofi cina de salud de la mujer, 2017. Consejos de salud y seguridad para las fi estas.

www.cdc.gov/family/holiday

December 2017 Health Note

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December 2017 Early Detec on - Free Health Screens

blood glucose, blood pressure and body fat

The Chronic Disease Preven on Program

Promoción de Detección Tempranaexámenes de salud gratuitos

Date City Location Hours

Fri 8 Dec West Ventura Red Barn Market995 N Ventura Ave 9:00-11:00 AM.

Sat 9 Dec Santa Paula La Colonia Village USDA Food Pantry*1500 Camino del Sol Rd 7:30-9:30 P.M.

Tue 12 Dec Santa Paula Our Lady of Guadalupe Church427 N Oak St 10:00-1:00 P.M.

Fri 15 Dec West Ventura 4 Way Meat Market724 N Ventura Ave 10:00-12:00 P.M.

Mon 18 Dec Sa coy Jose R Flores Sa coy Community Center*11168 Violeta St 4:00-6:00 P.M.

Tue 19 Dec Fillmore La Plaza Market1055 W Ventura St 11:00-1:00 P.M.

Thu 21 Dec Oxnard Amar Ranch Market1111 E Channel Islands Blvd 9:00-11:00 A.M.

*Site where health risk blood sugar tests will be off ered.

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Talleres: Tomando Control de Su SaludAprenda a manejar mejor sus sintomas, y a evitar complicacionesSesión 1 Sesión 2 Sesión 3 Sesión 4 Sesión 5 Sesión 6• Manejando sus

síntomas• Durmiendo bien

• Alimentación y ejercicio

• Evitando caidas y el equilibrio fi sico

• Mejorando la respiración

• Relajacion muscular

• Manejando la depresión

• Un peso saludable• Evaluando remedios

caseros y otros...

• Trabajando con su proveedor de salud

• Celebración de Graduación

Santa Paula - Rodney Fernandez Gardens Apartments - 702 County Square Dr #100 Horario: 10:00-12:30 A.M. martes 27 de

febrero martes 6 de marzo martes 13 de marzo martes 20 de marzo martes 27 de marzo martes 3 de abril

Changes may occur without prior no ce. If you are interested, call (805) 981-6657.

Talleres: Programa de Manejo Personal de la DiabetesAprenda como manejar y controlar su condiciónSession 1 Session 2 Session 3 Session 4 Session 5 Session 6

• nutrición/alimentación

• planes de accíón• vigilar la diabetes y el

nivel de azúcar en la sangre

• Manejo de estrés

• planes de accíón• nutrición/alimentación• prevenir

complicaciones

• planes de accíón• vigilar la diabetes y el

nivel de azúcar en la sangre

• depresión• planes de accíón• Técnicas de relajación• Pensamiento posi vo

• Cuidado de los pies• Medicamentos

Saticoy- Snapdragon Place Apartments - 11139 Snapdragon St Horario: 5:00-7:30 P.M.

martes 16 de enero martes 23 de enero martes 30 de enero martes 6 de febrero martes 13 de febrero

martes 20 de febrero

Changes may occur without prior no ce. If you are interested, call (805) 981-6657.

Diabetes Self-Management ProgramA Stanford Self-Management WorkshopSession 1 Session 2 Session 3 Session 4 Session 5 Session 6• What is diabetes?• Monitoring

• Healthy Ea ng Plan• Dealing with stress

• Preven ng Low Blood Sugar

• Preven ng or Delaying Complica on

• Dealing with Diffi cult Emo ons

• Menu Planning

• Dealing with Depression

• Exercise

• Strategies for Sick Days• Foot Care

Camarillo - Camarillo Health Care District - 3639 Las Posas Rd Hours: 2:00-4:30 P.M.

Tue 14 Nov Tue 21 Nov Tue 28 Nov Tue 5 Dec Tue 12 Dec Tue 19 Dec

Changes may occur without prior no ce. If you are interested, call (805) 981-6657.

December 2017 Diabetes Self-Management & Healthy Living Classes

Talleres de manejo personal para personas lideando con enfermedades cronicas, la diabetes, promoción de clases para vivir mejor

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The Chronic Disease Preven on ProgramAsesoría y manejo personal para personas con diabetes Tipo 2

GET FIT! Classesclases de ejercicio para ponerse en forma

Date Class Type City Location Hours Contact Information

Monday & WednesdayDec 4, 6, 11, 13, 18 & 20

Zumba®for Adults Ventura Sa coy Community Center

11168 Violeta St 6:00-7:00 P.M. Sara Rivera(805) 981-6657

Instructor: Rosario Maldonado

Monday & Friday

Dec 1, 4, 8, 11 & 15

Zumba®for Adults Oxnard Cesar Chavez K-8 School

224 N Juanita Ave 6:00-7:00 P.M. Sara Rivera(805) 981-6657

Instructor: Karen AnkromTo learn more about how to par cipate or host an ac vity for your community, please call (805) 981-6657.

Walking Clubsclubs de caminata

Date City Location Hours Contact Information

Monday & Wednesday

Santa Paula

Santa Paula Senior Center530 W Main St 9:00 A.M. Led by Liz (805) 933-4226

December 2017 Get Fit! and walking clubs

promoción de actividad física y clubs de caminata

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The Chronic Disease Preven on Program

“Estar físicamente activo 30 minutos al día puede tener un gran benefi cio en el balance de calorías consumidas y en el estrés durante estos días festivos.” -Nota de Su Salud

“Eat slowly. It takes 20 minutes for your brain to realize your full. Limit alcohol and sugar-sweetened beverages, which add extra calories very easily. ” -Health Note

Healthy & Refreshing Fruit Drink Recipe

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Makes 6 servings.1 cup per serving.

Prep Time: 5 minutes

Ingredients2 apples, sliced 2 cinnamon sticks, whole 1 half gallon of water

Preparation.1. Fill pitcher halfway with ice.2. Add sliced apples and cinnamon sticks.3. Fill with water. Chill for at least 30 minutes

before serving.4. Store in refrigerator and drink within 24 hours.

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Rinde 6 porciones.1 taza por porción.

Tiempo de preparación: 5 minutos

Ingredientes2 manzanas, en rebanadas2 palitos de canela1 medio galon de agua

Preparación.1. Llene media jarra con hielo.2. Agregue las rebanadas de manzanas y los palitos

de canela.3. Llene con agua. Deje enfriar por lo menos 30

minutos antes de servir.4. Guarde en el refrigerador y tome dentro de 24

horas.

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Simple Fish TacosMake your own restaurant-style fi sh tacos at home for a light and healthy dinner.

Makes 6 servings. 2 tacos per serving. | Prep time: 20 minutes | Cooking time: 5 minutos

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3.33 llas with fi sh mixture.FiFiFFFiFill torrrrrrtitittilll

4. Top with cabbage, tomato, sourcream, and taco sauce. Serve with lime wedge, if desired.

November 2017Healthy Recipe

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Nutrition information per serving: Calories 239, Carbohydrate 32 g, Dietary Fiber 4 g, Protein 19 g, Total Fat 5 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 42 mg, Sodium 247 mg

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-alto por 4 ó 5 minutos, o hastafuffuf egegegego oooo oooo medddddididdiid oooodel pescado se desprenda quuquq e lalaalaa carne

on un tenedor.áfáfáfá iiciilmlmlmlmmmmmmmeeene te cccccoooo33.3.3.. ortillas con la mezcla deReReRellllenenennnnnneee e lalll ss s too

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crema agria y la salsa para tacos. Sirva los

noviembre 2017 Receta Saludable

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ntesIngredienn• de bacalao o fi letes de pescado 11 lilibbra dd

cortados en trocitos de 1bblannco, cpupuppulglglgadaddaaaa

• rada de aceite de oliva111 cucucuchchchaaar•• radas de jugo de limón22 cucucuuchhhhaaaar• ete de sazón para tacos (taco½½ ppapap ququuu

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para servir (opcional)veveeerrrde pp

Tacos Sencillos de PescadoPrepare sus propios tacos de pescado como en el restaurante y disfrute de una cena saludable y

baja en calorías.

Rinde 6 porciones. 2 tacos por porción. | Tiempo de preparación: 20 minutos | Tiempo de cocimiento: 5 minutos

Información nutricional por porción: Calorías 239, Carbohidratos 32 g, Fibra Dietética 4 g, Proteínas 19 g, Grasa Total 5 g, Grasa Saturada 1 g, Grasa Trans 0 g, Colesterol 42 mg, Sodio 247 mg

December 2017 One- me Nutri on Workshops & Events

talleres de nutrición y eventos

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Date Activity City Location Hours Contact information

Fri 1 Dec Fun & Healthy Snacking

Port Hueneme

Parkview Elementary School*1416 Sixth Place 3:00-4:43 A.M. Isabel Gómez

(805) 981-6637

Wed 6 Dec Harvest of the Month Ojai Topa Topa Headstart

905 Pleasant Ave 2:15-3:15 P.M. Perla Macias (805) 981-6645

Tue 5 Dec Harvest of the Month** Oxnard Hathaway Elementary School

405 Dollie St

10:00-11:00 A.M. Perla Macias (805) 981-6645

11:30-12:30 P.M. Martha Gomez(805) 981-6649

Tue 5 Dec Fun & Healthy Snacking Oxnard Juan Lagunas Soria Elementary*

3101 Dunkirk Dr 3:00-3:45 P.M. Isabel Gómez(805) 981-6637

Thu 7 Dec Harvest of the Month Ojai Oak View Head Start

905 Pleasant Ave 2:15-3:15 P.M. Perla Macias(805) 981-6645

Thu 7 Dec Harvest of the Month Oxnard Plaza Vista Apartments

401 S C St 3:00-4:00 P.M. Isabel Gómez(805) 981-6637

Fri 8 Dec Fun & Healthy Snacking

Port Hueneme

Sunkist Elementary School*1400 Teakwood St 3:00-4:35 P.M. Isabel Gómez

(805) 981-6637

Tue 12 Dec Harvest of the Month Oxnard Marina West Center

2551 Carob St 5:00-5:45 P.M. Isabel Gómez(805) 981-6637

Wed 13 Dec Fun & Healthy Snacking Oxnard Curren Elementary School*

1101 N F St 3:00-4:35 P.M. Isabel Gómez(805) 981-6637

Wed 13 Dec Harvest of the Month** Oxnard Li le Viking Center*

500 Bard Rd 4:15-5:15 P.M. Yaderi Salazar(805) 981-6622

Thu 14 DecMyPlate Nutri on

Educa on Workshop

Oxnard Rio Rosales Head Start1001 Kohala St 2:15-2:45 P.M. Perla Macias

(805) 981-6645

Thu 14 Dec Harvest of the Month** Ventura Benita Wallick Center*

2717 N Ventura Ave 5:00-6:00 P.M. Isabel Gómez (805) 981-6637

Thu 14 Dec Harvest of the Month Oxnard Rio Lindo Head Start

2131 Snow Ave 5:00-6:00 P.M. Perla Macias (805) 981-6645

Thu 14 Dec Harvest of the Month**

Port Hueneme

Pleasant Valley Center*622 E Pleasant Valley Rd 4:00-5:00 P.M. Yaderi Salazar

(805) 981-6628

Tue 19 Dec Harvest of the Month Simi Valley Simi Valley America’s Job Center

2900 N Madera Rd 1:00-2:00 P.M. Isabel Gómez(805) 981-6637

Tue 19 Dec Harvest of the Month** Oxnard Rio Plaza Center*

600 Simon Way 5:00-6:00 P.M. Yaderi Salazar (805) 981-6628

*Not open to the public. **Spanish

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Nutri on Class Series Session 1 Session 2 Session 3 Session 4 Session 5 Session 6

Topics-->Eat Well,

Move More, Feel Great!

Make MyPlate

Your Plate!

Here’s the Real Skinny on Fat and The Secrets of Sodium...

Be Sugar Savvy

Fill Up with Fiber

The 3Ps of Healthy Ea ng on a

Budget!

The ARC of Ventura County116 N 10 St - Santa PaulaHours: 9:30-10:30 A.M.

Thu 30 Nov Thu 7 Dec Thu 14 Dec Thu 21 Dec Thu 28 Dec Thu 4 Jan

Lighthouse Recovery Program*150 N Hayes Ave

Hours: 9:00-10:00 A.M.Thu 30 Nov Thu 7 Dec Thu 14 Dec Thu 21 Dec Thu 28 Dec Thu 4 Jan

Changes may occur without prior no ce. If you are interested, call before to register and/or confi rm.*Not open to the public.

December 2017 Nutrition Class Series

serie de clases de nutrición

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Adding fruit to make a salad such as

the ‘Persimmons’ is a good tasting

discovery!

Serie de Clases de Nutrición Session 1 Session 2 Session 3 Session 4 Session 5 Session 6

Topics-->¡Come bien,

muévete más, siéntete estupendo!

¡Haga MíPlato Su

Plato!

Lo Ul mo Sobre la

Grasa/ Los Secretos del

Sodio

Conozca la Verdad del

Azúcar

Llenándose con Fibra

Los 3 Pasos para Comer Saludable y

Nyland Acres **3334 Santa Clara St - Oxnard

Hours: 9:30-10:30 a.m.

miércoles 1 de nov

miércoles 8 de nov

miércoles 15 de nov

miércoles 29 de nov

miércoles 6 de dic

miércoles 13 de dic

Changes may occur without prior no ce. If you are interested, call before to register and/or confi rm. **Spanish

Thank you to the volunteers who worked with Habitat for Humanity and the Oxnard Police

Department, to build new benches for the children who visit the garden.

with Habitat for Humanity and the Oxnard Police Department, to build new benches for the children

who visit the garden.

TThank you to the volunteers who worked

December 2017 Community Garden & Fresh Produce

jardín de frutas y verduras

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Look what grows happily during the Winter!

¡Miren lo que durante el invierno se da en el jardín!

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Garden Meeting: Saturday, December 16, 2017

8:00-11:00 a.m. For information contact Blanca Arias at (805) 981-6627.

The healthy ventura county partnership is a coali on

that includes ventura county public health, First 5

Ventura County and a wide range of community

organiza ons and individuals, including businesses,

schools, non-profi ts, local government and networks

seeking to improve the health of Ventura County

residents, policies and community endeavors. We share

the vision that Ventura County will be the na onal

model for healthy ea ng, ac ve living and community

wellbeing. We promote community and personal

changes that lead to healthy ea ng and regular exercise

to reduce obesity and related chronic diseases.

The Partnership Mee ngs take place on the fi rst

Thursday of the month. For more informa on, please

contact Sara Rivera at (805) 981-6657 or

Sara.Rivera@ventura.org

M e e t i n g sPartnership meets on the 1st Thursday of the month

Date Type LocationDecember 7 General BJanuary 4 General B

Location A:2240 E. Gonzales Rd., Suite 200

Oxnard Ca 93036 Location B:

2220 E. Gonzales Rd., EMS Conf. Rm. 200Oxnard Ca 93036

December 2017 Partnership for a Healthy Ventura County

2016 Meeting Schedule

12

h p://healthyventuracounty.org/

Featured Harvest of The Month:

Cabbage

Visit us for some nutritious meals! http://healthyventuracounty.org/healthy-eating/

heart-healthy-diets/

For more informa on please visit us at: / Para más información visite nuestra página:h p://www.vchca.org/public-health

Date Services/Events City Location Hours Contact information

Tue 5 Dec1st Tues of the month

Free Diabetes Class

Ventura Livingston Memorial1996 Eastman Ave 1:00-2:30 P.M.

Linda Hampson(805) 642-0239

Ext. 723

Wed 6 Dec1st Wed of the month Camarillo Camarillo Community Center

1605 Burnley St Rm 7 2:30-4:00 P.M.

Wed 6 Dec1st Wed of the month

Simi Valley

Simi Valley Senior Center3900 Avenida Simi 10:30-12:00 P.M.

Wed 27 Dec4th Wed of the month

Thousand Oaks

Goebel Senior Center1385 E Janss Rd-Foothill Rm 1:30-3:00 P.M.

Tue & ThuChildren’s Diabetes

ManagementVentura Pediatric Diagnos c Center

3291 Loma Vista Rd 8:00-5:00 P.M. Kay Urban(805) 652-6255

Mon-Fri Adult Diabetes Clinic Oxnard Las Islas South

325 W Channel Islands Blvd 8:00-5:00 P.M. Irene Guerrero(805) 804-9510

Mon-Fri Ventanilla de Salud Oxnard Oxnard Mexican Consulate

3151 W 5th St 8:00-12:00 P.M. Giselle Lembo(805) 984-1372

Call for datesTobacco Educa on Tobacco Educa on

& Preven on & Preven on Program Program

Various call it quitscall it quitscallitquits@ventura.org (805) 201-STOP (7867)

December 2017 Partner & Community Eff orts

health and wellness opportunities

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“Community Markets” free seasonal fruits and vegetables

Date Frequency City Location Hours Contact Information

Wed 20 Dec monthly West Ventura Westpark Community Center450 W Harrison Ave 4:00-5:30 P.M. Anita Diaz

(805) 648-1895This event is a collabora ve eff ort with partner community organiza ons.

Wishing you a joyous Holiday Season and Prosperous 2018!

Ch

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Nutri on Educa on and Obesity Preven on Program provides nutri on educa on classes, train-the-trainer nutri on workshops, and cooking and physical ac vity demonstra ons to promote informed food choices and healthier lifestyles.

For more informa on please contact:Blanca Arias blanca.arias@ventura.orgYaderi Salazar yaderi.salazar@ventura.orgIsabel Gómez isabel.gomez@ventura.orgEddie Munizich eddie.munizich@ventura.org

Rethink Your DrinkUrges everyone to choose refreshing water to quench their thirst instead of sugary drinks. The goal of the ini a ve is to reach all residents and organiza ons in Ventura County to increase the consump on of and access to healthy beverages.

For more informa on please contact:Sara Rivera sara.rivera@ventura.org

Community & School Garden SupportOff ers support and educa on to families and educators growing their own vegetables and fruits at their local community gardens and schools.

For more informa on please contact:Blanca Arias blanca.arias@ventura.org

December 2017 Programs DirectoryChronic Disease Preven on Program publishes this monthly Events Calendar to encourage healthy ac ve living through physical ac vity and healthy ea ng in all communi es of Ventura County. Educa onal opportuni es are free of cost and available to residents, families and communi es who are ready to lead healthier lives.

DirectorSilvia Lopez-Navarro silvia.lopez-navarro@ventura.org

Health ScreensBlood sugar, blood pressure, and body fat screens and individualized health educa on and referrals to local resources.

Get Fit ClassesCommunity physical ac vity classes

Walking ClubsAssistance with forming a walking club in the community

Evidence-Based Educa onal Workshops• Tomando Control de Su Salud• Chronic Disease Self-Management Program• Diabetes Self-Management• Manejo Personal de Su Diabetes Tipo 2

For more informa on please contact:Deanne Morales deanne.morales@ventura.orgDelfi na Zermeño delfi na.zermeño@ventura.orgSara Rivera sara.rivera@ventura.org

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Deseándoles una temporada de celebración Navideña y un Muy Feliz 2018