Tuesday, May 29, 2012

Easy and Healthy

Rainbows and Butterflies Pasta Salad by Ellie Krieger

8 ounces bow tie pasta, preferably whole grain
3 tablespoons plus 1 teaspoon extra-Virgina olive oil
1 cup corn kernels, thawed if frozen
1 cup shelled edamame, thawed if frozen
1 medium red bell pepper, diced
2 medium carrots, shredded (about 1/2 cup)
1/3 cup grated Parmesan cheese (about 1 ounce)

1. Cook the pasta as the label directs. Drain and toss with 1 teaspoon olive oil to prevent sticking; let cool.
2. In a large bowl, toss the cooled pasta with the corn, edamame, bell pepper, and carrots. Drizzle with the remaining 3 tablespoons olive oil and toss to coat. Add Parmesan and 1/4 teaspoon salt; toss and season to taste.

Source: foodnetwork.com

Thursday, May 24, 2012

BeWise Free Healthy Lifestyle Class: Zumba & Exercise Balls

Hello ladies!  Ever wanted to try out Zumba or learn how to use an exercise ball? You can tonight, Thursday, May 24th at 6:30-7:30pm.  Come to the West Valley Library (2880 West 3560 South, West Valley City, UT).  It will be a BLAST as we learn and do some simple, fun dances the first 30 minutes of the class.  Then we will learn how to use exercise balls the second half of the class. Exercise balls will be provided and you can take them home after!  Bring friends and family!  All are invited J See you there!

Monday, May 21, 2012

Physical Activity in Your Daily Life

How can you incorporate more physical activity into your daily life? Fitting structured exercise into our daily routines is a challenge that most of us face on a regular basis. Here are some tips to increase physical activity daily:

At Home
It's convenient, comfortable and safe to work out at home. It allows your children to see you being active, which sets a good example for them. You can combine exercise with other activities, such as watching TV. If you buy exercise equipment, it's a one-time expense and other family members can use it. It's easy to have short bouts of activity several times a day. Try these tips:
  • Do housework yourself instead of hiring someone.
  • Work in the garden or mow the grass. 
  • Go out for a short walk Start with 5-10 minutes and work up to 30 minutes.
  • Walk or bike to the corner store instead of driving.
  • When walking, pick up the pace from leisurely to brisk. Choose a hilly route.
  • When watching TV, sit up instead of lying on the sofa. Better yet, spend a few minutes pedaling on your stationary bicycle while watching TV. Throw away your video remote control. Instead of asking someone to bring you a drink, get up off the couch and get it yourself.
  • Stand up while talking on the telephone.
  • Walk the dog.
  • Park farther away at the mall and walk. Wear your walking shoes walk an extra lap or two around the mall.
  • Stretch to reach items in high places and squat or bend to look at items at floor level.
  • Keep exercise equipment repaired and use it!
At the Office
Most of us have sedentary jobs. Work takes up a significant part of the day. What can you do to increase your physical activity during the work day? Why not...:

  • Brainstorm project ideas with a co-worker while taking a walk.
  • Stand while talking on the telephone.
  • Walk down the hall to speak with someone rather than using the telephone.
  • Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.
  • Walk while waiting for the plane at the airport.
  • Stay at hotels with fitness centers or swimming pools and use them while on business trips.
  • Take along a jump rope in your suitcase when you travel. 
  • Participate in or start a recreation league at your company.
  • Form a sports team to raise money for charity events.
  • Join a fitness center or gym near your job. Work out before or after work to avoid rush-hour traffic, or drop by for a noon workout.
  • Schedule exercise time on your business calendar and treat it as any other important appointment.
  • Get off the bus a few blocks early and walk the rest of the way to work or home.
  • Walk around your building for a break during the work day or during lunch.
At Play
Play and recreation are important for good health. Look for opportunities such as these to be active and have fun at the same time:
  • Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.)
  • See the sights in new cities by walking, jogging or bicycling.
  • Make a date with a friend to enjoy your favorite physical activities. Do them regularly.
  • Play your favorite music while exercising, something that motivates you.
  • Dance with someone or by yourself. Take dancing lessons. Hit the dance floor on fast numbers instead of slow ones.
  • Join a recreational club that emphasizes physical activity.
  • At the beach, get up and walk, run or fly a kite.
  • When golfing, walk instead of using a cart.
  • Play singles tennis or racquetball instead of doubles.
  • At a picnic, join in on badminton instead of croquet.
  • At the lake, rent a rowboat instead of a canoe.
What are some more ideas you have?

Source: American Heart Association

Thursday, May 17, 2012

Beany, Cheesy, Zucchini Quesadillas

Makes 6 Servings

1 tablespoon canola oil
1 medium zucchini, cut into 1/4-inch dice (1 1/2 to 2 cups)
1 small onion, finely diced (about 3/4 cup)
3/4 teaspoon ground cumin
1/2 teaspoon chili powder
One 15 1/2-ounce can canellini beans, drained and rinsed
1/2 cup salsa (we like mild)
1 1/2 cups preshredded reduced-fat Cheddar cheese
Six 8-inch whole wheat tortillas

Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside. Heat the oil in a large nonstick skillet over medium-high heat. Add the zucchini, onion, cumin, and chili powder and cook until tender, about 10 minutes.
Preheat the oven to 400°F.
Stir in the beans, salsa, and 1 cup of the cheese to the skillet and cook until the mixture is heated through and the cheese melts, about 2 minutes.
To assemble the quesadillas, arrange the bean mixture evenly over half of each tortilla. Fold over, press down gently, and place each on the prepared baking sheet. Sprinkle the remaining cheese over the tortillas.
Bake until the cheese melts and the tortillas become crisp on the outside, about 10 minutes. Cut into quarters and serve.

Nutrition Information per Serving: 320 calories,11 g fat (4g saturated, 0.3g omega-3), 580mg sodium, 39g carbohydrate, 5g fiber, 15g protein, 15% vitamin C, 30% calcium, 15% iron

Beany, Cheesy, Zucchini Quesadillas

Monday, May 14, 2012

Healthy Weight – It’s Not a Diet, It’s a Lifestyle!

Want a healthy weight for life? This article will tell you how! When it comes to weight loss, there are an abundance of fad diets promising fast results. But such diets limit your nutritional intake, are unhealthy, and fail in the long run.The key to achieving and maintaining a healthy weight isn't about short-term dietary changes. It's about a lifestyle that includes healthy eating, regular physical activity, and balancing the number of calories you consume with the number of calories your body uses. Staying in control of your weight contributes to good health now and as you age.

What is healthy weight loss?
Evidence shows that people who lose weight gradually and steadily (1 to 2 pounds a week) are more successful at keeping weight off. Healthy weight loss isn't about a "diet" or "program". It's about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.
To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week.
Once you've achieved a healthy weight, by relying on healthy eating and physical activity most days of the week (about 60—90 minutes, moderate intensity), you are more likely to be successful at keeping the weight off over the long term.
Losing weight is not easy and it takes commitment. But if you're ready to get started, we've got a step-by-step guide to help get you on the road to weight loss and better health.

Step 1: Make a commitment.
Making the decision to lose weight, change your lifestyle, and become healthier is a big step to take. Start simply by making a commitment to yourself. Many people find it helpful to sign a written contract committing to the process. This contract may include things like the amount of weight you want to lose, the date you'd like to lose the weight by, the dietary changes you'll make to establish healthy eating habits, and a plan for getting regular physical activity.
Writing down the reasons why you want to lose weight can also help. It might be because you have a family history of heart disease, or because you want to see your kids get married, or simply because you want to feel better in your clothes. Post these reasons where they serve as a daily reminder.

Step 2: Take stock of where you are.
Consider talking to your health care provider. He or she can evaluate your height, weight, and explore other weight-related risk factors you may have. Ask for a follow-up appointment to monitor changes in your weight or any related health conditions.
Keep a "food diary" for a few days, in which you write down everything you eat. By doing this, you become more aware of what you are eating and when you are eating. This awareness can help you avoid mindless eating.
Next, examine your current lifestyle. Identify things that might pose challenges to your weight loss efforts. For example, does your work or travel schedule make it difficult to get enough physical activity? Do you find yourself eating sugary foods because that's what you buy for your kids? Do your coworkers frequently bring high-calorie items, such as doughnuts to the workplace to share with everyone? Think through things you can do to help overcome these challenges.
Finally, think about aspects of your lifestyle that can help you lose weight. For example, is there an area near your workplace where you and some coworkers can take a walk at lunchtime? Is there a place in your community, such as a YMCA, with exercise facilities for you and child care for your kids?

Step 3: Set realistic goals.
Set some short-term goals and reward your efforts along the way. If your long-term goal is to lose 40 pounds and to control your high blood pressure, some short-term eating and physical activity goals might be to start eating breakfast, taking a 15 minute walk in the evenings, or having a salad or vegetable with supper.
Focus on two or three goals at a time. Great, effective goals are —
Forgiving (less than perfect)
For example, "Exercise More" is not a specific goal. But if you say, "I will walk 15 minutes, 3 days a week for the first week," you are setting a specific and realistic goal for the first week.Remember, small changes every day can lead to big results in the long run. Also remember that realistic goals are achievable goals. By achieving your short-term goals day-by-day, you'll feel good about your progress and be motivated to continue. Setting unrealistic goals, such as losing 20 pounds in 2 weeks, can leave you feeling defeated and frustrated.Being realistic also means expecting occasional setbacks. Setbacks happen when you get away from your plan for whatever reason – maybe the holidays, longer work hours, or another life change. When setbacks happen, get back on track as quickly as possible. Also take some time to think about what you would do differently if a similar situation happens, to prevent setbacks.
Keep in mind everyone is different – what works for someone else might not be right for you. Just because your neighbor lost weight by taking up running, doesn't mean running is the best option for you. Try a variety of activities – walking, swimming, tennis, or group exercise classes to see what you enjoy most and can fit into your life. These activities will be easier to stick with over the long term.

Step 4: Identify resources for information and support.
Find family members or friends who will support your weight loss efforts. Making lifestyle changes can feel easier when you have others you can talk to and rely on for support. You might have coworkers or neighbors with similar goals, and together you can share healthful recipes and plan group exercise. Joining a weight loss group or visiting a health care professional such as a registered dietitian, can help.

Step 5: Continually "check in" with yourself to monitor your progress.
Revisit the goals you set for yourself (in Step 3) and evaluate your progress regularly. If you set a goal to walk each morning but are having trouble fitting it in before work, see if you can shift your work hours or if you can get your walk in at lunchtime or after work. Evaluate which parts of your plan are working well and which ones need tweaking. Then rewrite your goals and plan accordingly. If you are consistently achieving a particular goal, add a new goal to help you continue on your pathway to success.
Reward yourself for your successes! Recognize when you're meeting your goals and be proud of your progress. Use non-food rewards, such as a bouquet of freshly picked flowers, a sports outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health.

Do you know of other healthy weight tips for life? Please share in the comment box!
http://www.cdc.gov/healthyweight/losing_weight/index.html and http://www.cdc.gov/healthyweight/losing_weight/getting_started.html

Wednesday, May 9, 2012

BeWise Free Healthy Lifestyle Class: Understanding Nutrition Labels & Serving Sizes

Ever wondered what serving sizes you should be eating during your meals? Or the difference between portion sizes years ago and now? Ever wonder what all those percentages really mean on the side of the nutrition label? Tomorrow we have a class titled "Understanding Nutrition Labels & Serving Sizes" so you don't have to wonder anymore! Become a healthy consumer and eater!  We will also have a body composition machine to show how many calories you personally need, your body fat, and other body composition measurements! 

Location: West Valley Library (2880 West 3650 South, West Valley City, UT 84119)
When: English morning class from 10:15am-11:15am OR English evening class from 6:30pm-7:30pm
               Spanish morning class from 11:15am-12:00pm OR Spanish evening class from 7:30pm-8:30pm

All are invited! Bring friends and family of all ages! Free for everyone! Hope to see you there!!

Monday, May 7, 2012

Fitness Myth vs. Truth

Ever wondered if you could take weight off one specific part of your body? Or if doing hundreds of crunches will give you a flat stomach? You’ve heard a lot of advice from books and friends about exercise and weight loss but there are many myths and common misconceptions! Find out the truth! Here are the top 6 fitness myths and the truths that debunk them:

Myth #1: You can take weight off of specific body parts by doing exercises that target those areas.
This concept is called "spot training" and unfortunately, it doesn’t burn fat. When you lose weight, you can’t choose the area where the reduction will happen. Your body predetermines which fat stores it will use. For example, doing sit-ups will strengthen your abs but will not take the fat off of your stomach. Similarly, an activity like running burns fat all over your body, not just your legs. You can, however, compliment a balanced exercise program with a selection of weight training exercises to gradually lose weight and tone the body.

Myth #2: Women who lift weights will bulk up.
While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too!

Myth #3: If you can’t exercise hard and often, there’s really no point.
Even moderate activity is shown to reduce your risk for heart disease and stroke. If you don’t have 30 minutes in your day to exercise, try splitting it up into 10-minute segments instead. Everyone can find 10 minutes to spare sometime during the day! There are simple things you can do to increase your activity without having to go to the gym: take the stairs instead of the elevator, jump rope or do body weight exercises (push ups, crunches) at commercial breaks or take a short walk after lunch. Any exercise is better than none!

Myth #4: Performing abdominal exercises will give you a flat stomach.
Truth: This is similar to Myth #1 above. The fact is, the only way to get a flat stomach is to strip away the fat around the midsection. This is accomplished by doing cardio/aerobic exercise (to burn calories), strength training (to increase metabolism) and following a proper diet. Abdominal exercises will help to build muscle in your midsection, but you will never see the muscle definition unless the fat in this area is stripped away.

Myth #5: You will burn more fat if you exercise longer at a lower intensity.
The most important factor in exercise and weight control is not the percentage of fat calories burned, but the total calories burned during the activity. The faster you walk, bike or swim, for example, the more calories you use per minute. Although you will be burning fewer "fat calories", you will be burning more total calories, and in turn, will lose more weight.

Myth #6: No pain, no gain!
Exercise should not be painful! At the height of your workout, you should be sweating and breathing hard. You should not be so out of breath that you cannot answer a question, but should not be so comfortable that you can carry on a full conversation. That’s how you know you are working at a good level. It’s important to distinguish between muscle fatigue (feeling "the burn") and muscle/joint pain (sharp and uncomfortable pain during movement). Pain is your body’s way of telling you that you’re doing something wrong. Listen to your body. If it’s painful, stop!

Sticking to the truths of these myths will keep you healthy, injury-free, and on track to meeting your fitness goals. Have any more questions? Ask below!

Tuesday, May 1, 2012

BeWise Healthy Lifestyle Class: Zumba & Resistance Bands

Hello ladies, families, and friends! R U Ready to Zumba?! Plan your schedule so you can have fun dancing and exercising. We will learn basic Zumba dances for the first 30 minutes and then learn how to use resistance bands (strength training) the second 30 minutes of the class. You'll love it! Come ready with exercise clothes to move and enjoy a good time. Bring family and friends as well! 

When: This Thursday, May 3, 2012 from 10:15am-11:15 am 
Where: West Valley Library (2880 West 3650 South, West Valley City, UT 84119). It is in front of the Valley Fair Mall. 

Something on the Side

Sesame Broccoli
-Broccoli florets
-Olive Oil
-Soy Sauce
-Sesame Seeds
On a rimmed baking sheet, toss 1 pound broccoli florets with 2 tablespoons olive oil. Roast at 450 degrees until browned, about 20 minutes. Toss with 1 tablespoon soy sauce, 2 teaspoons fresh lemon juice, and 1 teaspoon sesame seeds. Good with: chicken, turkey, or fish! Great healthy white meats!

Share your simple and healthy side dishes in the comment box!