Healthy Notes Archive - 2010
back to current notesNovember 2010
Open Space, parks and trails improve the quality of life in Santa Clarita. Santa Clarita’s Open Space Preservation District has been busy this month.
The City recently completed the acquisition of 842 acres in Elsmere Canyon. This purchase of this property formerly slated to become a giant landfill is a big step towards slowing the urban growth just "over the hill" in the San Fernando Valley. Elsmere Canyon is strategically situated in the Newhall Pass, continuing the wildlife corridor from the Angeles National forest and Whitney Canyon. Elsmere is located in the Rim of the Valley trail corridor and study area which will further enhance the public's access and enjoyment of this beautiful and diverse habitat.
Another recent purchase of 243 acres in Soledad Canyon, near Agua Dulce Canyon Road, partnered funds from the River & Mountains Conservancy with the City's Open Space Preservation District. This property is located in the Conservation Area Protection Plan (CAPP) and is integral to the protection of the wildlife corridor that bridges the Angeles National Forest, south of Soledad Canyon Road and North of Sierra Highway. The City and its partners on conservation own over 1000 acres in the area and this most recent purchase is another important step in establishing a protected greenbelt around the valley.
For more information on the Open Space Preservation District please visit SantaClaritaOpenSpace.com
October 2010
Before beginning any exercise program, it's a good idea to consult your health professional to make sure it would be safe for you to do so.
- Have a Routine Physical / Fitness Test
Visit you doctor before beginning a new exercise program. Any new activity can stress your body. If you have undiagnosed heart disease or other conditions, you should modify your exercise accordingly. Your doctor can let you know what your limits might be and suggest an appropriate amount of exercise for you.
Gradually Increase Time and Intensity
When starting an exercise program, many people have lots of enthusiasm initially, and go too hard, too soon. Begin with moderate exercise of about 20 minutes, 3 times a week and gradually build upon this. You can also use the perceived exertion scale to determine the best exercise intensity for you.
- Visit a Personal Trainer
If you just don't know what to do or where to begin, a good trainer will get you started safely and help you learn enough to work out on your own if you choose. A few initial sessions may be all you need.
- Warm Up Before Exercise
a proper, gradual warm up goes a long way to prevent injuries. The warm up can consist of walking, jogging or simply doing your regular activity at a snail's pace.
- Don't Workout on Empty
While you don't want to exercise immediately after eating a large meal, eating about 2 hours before exercise can help fuel your exercise and help you avoid bonking during your workout.
- Drink Before You Exercise
Dehydration can kill your performance, so stay well hydrated. Try to drink 16 oz. of water in the two hours before your workout and then take in water during your workout to replace any lost fluids.
- Listen to Your Body
If you experience any sharp pain, weakness or light-headedness during exercise, pay attention. This is your body's signal that something is wrong and you should stop exercise. Pushing through acute pain is the fastest way to develop a severe or chronic injury. If you don't feel well, you should take some time off until your body heals.
- Take Time for Rest and Recovery
In addition to getting enough sleep, it is important to take some rest days. Working out too much for too long can lead to overtraining syndrome and possibly reduce your immunity.
- Cross Train
In addition to helping reduce workout boredom, cross-training allows you to get a full body workout without overstressing certain muscle groups.
- Dress Properly for Your Sport
This includes using appropriate safety equipment for your sport, choosing proper footwear, replacing running shoes as needed and wearing clothing that wicks sweat and helps keep you cool and dry.
Source: Elizabeth Quinn, About.com
September 2010 - Celebrate National Fruit and Veggie Month
Eating fruits and vegetables is important all year long, but September is the time to shine a spotlight on fruits and vegetables. We are lucky that in Santa Clarita we have 2 farmers markets that you can visit.
City of Santa Clarita's Farmers' Market
Every Thursday
Shop local by purchasing locally grown healthy wholesome food from professional grocers. Make an effort to purchase fresh fruits, vegetable, and baked goods by stopping by the Farmer's Market, in Old Town 
Newhall, every Thursday from 3:00 pm to 7:00 pm.
Farmers Market at College of the Canyons
Every Sunday
The open-air Farmers Market takes place in Parking Lot 8, between Cougar Stadium and Valencia Boulevard, from 7:30 a.m. to noon.
Why are fruits and vegetables so important?
Fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you
from chronic diseases. Compared with people who consume a diet with only small amounts of
fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely
to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular
diseases, and certain cancers.
Fiber
Fruits and vegetables are not only a crucial source of vitamins, but they also contain the
important nutrient fiber. Fiber is the indigestible and partially digestible cell walls of plants. Some
forms of fiber, such as those from fruit, legumes, seeds, and oat products are water-soluble.
Some, such as those from whole grains and vegetables are water-insoluble. Fiber aids digestion
and helps prevent constipation. It also helps to regulate cholesterol and blood sugar and
decrease the risks of certain cancers.
The Colors of Health
Fruits and vegetables come in terrific colors and flavors, but their real beauty lies in what's inside.
Fruits and vegetables are great sources of many vitamins, minerals and other natural substances
that may help protect you from chronic diseases.
To get a healthy variety, think color. Eating fruits and vegetables of different colors gives your
body a wide range of valuable nutrients, like fiber, folate, potassium, and vitamins A and C. Some
examples include green spinach, orange sweet potatoes, black beans, yellow corn, purple plums,
red watermelon, and white onions. For more variety, try new fruits and vegetables regularly.
Daily Requirements
A growing body of research shows that fruits and vegetables are critical to promoting good health.
To get the amount that's recommended, most people need to increase the amount of fruits and
vegetables they currently eat every day.
According to the UDSA food guide pyramid, here are the typical daily requirements for fruits and veggies:
- Fruits: 4-5 servings per day
- Vegetables: 4-5 servings per day at least – eat in abundance
What is a serving? 1 cup of lettuce, 1 cup fresh vegetables or fruit, 6 oz. vegetable or fruit juice,
one medium-size fruit (apple, banana), 1/2 cup raw, cooked, frozen or canned fruit or vegetables
July 2010
The kids are home from school and the sun is out. It’s time to celebrate summer. July is National Parks and Recreation Month.
What better way to celebrate summer than to get outdoors. Go on a hike, visit a park or museum; go swimming.
Summer offers so many activities that cost little or no money. Take a look at this calendar or make your own. There’s something for everyone this month so get up and get movin’ this summer.
June 2010
Summer is upon us and as always things are very busy around the city. In 2008 the City Council adopted a resolution endorsing the California Children’s Outdoor Bill of Rights. The Bill of Rights recommends a fundamental list of experiences that every child in California would benefit from before entering high school.
The Children’s Outdoor Bill of Rights provides that every child between the ages of 4 and 14 have the opportunity to:
1. Discover California’s past
2. Splash in the water
3. Play in a safe place
4. Camp under the stars
5. Explore nature
6. Learn to swim
7. Play on a team
8. Follow a trail
9. Catch a fish
10. Celebrate their heritage
Many of these activities you can do right here in Santa Clarita. Check out the Season’s brochure for a list of activities or grab a Summer Fun Pass to the Santa Clarita Sports Complex. Check out one of the city’s pools, parks or trails and see how many on the list you can accomplish before the end of summer.
May 2010
May is a busy month in Santa Clarita and across the nation. This month we celebrate Bike to Work Week and Physical Fitness and Sports Month.
On Thursday, May 20 Bike to Work Day kicks off. This friendly competition is between participating Santa Clarita businesses and organizations to see which employer can get the most employees to bike to workon on this day. This event will take place during the biggest bicycle commute in California – Bike to Work Week May 17-21, 2010. There is no cost to participate. Public pit stops and prizes will be provided! Be part of the solution and bike to work. Bicycling reduces traffic, increases our air quality, improves your health, and saves you money on gasoline! Please call the City’s Environmental Services at (661) 286-4098 for more information.
Bicyclists Safety Program
Bicyclists who ride along the City’s bike trails or take to the streets can learn how they can be safer through a free educational program offered from the City of Santa Clarita. The program includes a presentation of videos and general knowledge on the rules of the road, and tips on how bikes and motor vehicles can safely co-exist. John Lukes, a bike advocate, has been presenting this program to residents since March1996. This free program is available upon request to businesses, schools, and organizations, and can be geared towards the level of experience and age of the participantsFor more information please call Pat Downing at the City o fSanta Clarita (661) 255-4918
The City of Santa Clarita is also celebrating tennis!
The Tennis Jubilee will be held on May 8, 2010 from 10:00am-1:00pm at Valencia Heritage Park Come join the fun and enjoy a variety of activities including drills, hitting for prizes, racquet demo, games & crafts, and a Family Fun Zone. No matter what your age or skill level Tennis is for everyone. For more information please visit www.santa-clarita.com/tennisjubilee.
April 2010
Happy Arbor Day! Plant a tree and watch it grow into something really big! Trees enrich our lives in so many ways, and the more we plant, the better off we shall all become - locally and globally.
The City will be celebrating Earth Arbor Day on Saturday, April 17, 2010 at Newhall Park. Come enjoy the variety of activities, entertainment and displays from 10:00am – 5:00pm. Six interactive zones will be featured to educate and inform the entire family. Stop by the Children’s Zone presented by Whole Foods Market” and experience a variety of hands-on displays, games and activities.
Discovery Park Groundbreaking
The City of Santa Clarita broke ground on Phase II of its new Discovery Park on Thursday, February 25.. Located along the banks of the Santa Clara River, Discovery Park is the City’s first “passive” river park and is designed to reverse ecological damages while encouraging barrier-free interaction with the natural environment.
Discovery Park’s innovative design strikes a balance between new recreational options for residents and increased environmental protection. The park will offer opportunities for education, wildlife observation and passive recreation such as yoga, landscape painting, photography and more, with minimal impact on the surrounding environment. Of the park’s 25 acres, the majority will remain natural and safe from future development.
Discovery River Park will also put many environmentally-friendly features to use, including drought-resistant plants, a state-of-the-art computerized irrigation management system, native and native-adapted landscaping, low volume irrigation and permeable surfaces to promote water retention and decrease water consumption.
March 2010
We all have favorite foods that we want to eat at every meal. We need to remember though to eat different types of foods to help our bodies get the vitamins and nutrients it needs. Fruits and vegetables are an important and delicious part of your daily diet. Everyone should be eating five servings a day. Drinking water also helps you stay strong and healthy. We need to make sure we replenish our body’s supply every day. Being fit means eating healthy, staying physically active and maintaining an overall healthy weight and lifestyle.
Here are a few tips to help you eat healthy and choose smart food:
- Eat at least two pieces of fruit each day.
- Eat breakfast. It is the most important meal of the day.
- Eat at least two of your favorite vegetables.
- Eat whole grains every day to help boost your energy. Try oatmeal in the morning and whole wheat pasta for lunch or dinner.
- Drink plenty of liquids. Avoid sugary drinks like soda and sports drinks. Try milk, water, or fruit juice without added sugar.
- Limit the amount of sugar you eat and drink. Too much sugar can lead to a lack of nutritional balance as well as tooth decay.
- Stay active. Be sure to be active every day.
With these tips you are on your way to leading a nutritious and healthy life. Making good choices in your food, drink, and exercise plan will help you live longer and live healthier.
February 21010
In promoting Healthy Santa Clarita, Healthy Living Starts Here ,The City of Santa Clarita employees take this to heart. Guidelines have been established for healthy food and beverages for City meetings, programs, and events.
Employees are encouraged to adopt healthy lifestyles by being physically active and eating well. As part of the Human Resources Division a “WorkWell” program has been established. WorkWell strives to create a productive and performance-driven workplace by helping employees reach their personal health and fitness goals.
WorkWell supports the City’s humanistic approach and value placed on an enthused workforce. WorkWell events focus on physical health in addition to providing tools and knowledge on various lifestyle matters.
Employee events have included:
- Health and Fitness Day
- Smoking Cessation workshops
- Financial workshops
- Health Fair
- Nutritional and fitness seminars
- Weight loss challenges
- Yoga and cardio classes
As the city continues its efforts to Get Up and Get Moving what better way than to start with our staff. The City wishes to inspire businesses to develop their own wellness program for a happier and healthier workforce.
As our nation faces an array of changing societal issues from rising obesity rates and increased chronic disease rates to dwindling green spaces, we call upon all of us to make a change for a healthier nation. Check out the Healthy Santa Clarita website for monthly tips. It is our goal to provide a variety of resources that positively influence healthy behaviors and lifestyles.
