Tuesday, August 28, 2012

Be Well Utah Week and Health Fair

Look at the flyer below for a week of free events centered around being more healthy!!  Go to the family health fair September 8 at the Rice Eccles Stadium and receive FREE HEALTH SCREENINGS as well as health information and activities.  Free health screenings include blood glucose, blood pressure, hypertension, glaucoma, visual acuity, and ear exam!  Click on their website Be Well Utah for more information!

Friday, August 24, 2012

Like Us on Facebook!

Do you like getting updates on health tips and BeWise classes?

Like us on Facebook and get notifications of all that is going on in the BeWise program and around the community!

We are also starting to put up fun pictures of our classes and events.  Take a look below at our recent BeWise walk in Liberty Park!

We are committed to you health! 
Get screened, Be Active, Be Healthy, Be Wise!

Tuesday, August 21, 2012

BeWise Free Healthy Lifestyle Class: Walk in Liberty Park

Need a breath of fresh air? Join us for a walk at Liberty Park this Thursday, August 23 at 9am.  We will go over how to establish a walking routine, other helpful walking tips, and give everyone a FREE PEDOMETER! Then we'll enjoy one lap around the park. Meet at the North Entrance of the Park (600 East 900 South, Salt Lake City, UT).  Wear comfortable shoes and bring friends and family! 

We are so excited to have our FIRST BEWISE WALK J See you there!

Monday, August 20, 2012

Black Bean, Corn & Shrimp Salad

Yield 4 servings (serving size: 1/3 cup shrimp and about 2/3 cup bean mixture)

-1 tablespoon chili powder
-1/2 teaspoon garlic salt
-1/2 teaspoon ground cumin
-1 1/2 pounds medium shrimp, peeled and deveined
-Cooking spray
-2 tablespoons fresh lime juice, divided
-1 1/2 cups frozen whole-kernel corn, thawed
-3/4 cup bottled salsa
-1/4 cup chopped fresh cilantro
-1 (15-ounce) can black beans, rinsed and drained

1. Heat a large nonstick skillet over medium-high heat.
2. Combine first 3 ingredients in a large bowl. Add shrimp; toss to coat.
3. Coat pan with cooking spray. Add shrimp; sauté 3 minutes or until done. Add 1 tablespoon lime juice.
4. Remove shrimp from pan. Add corn to pan; sauté 1 minute. Stir in salsa, cilantro, and beans; cook 30 seconds or until thoroughly heated. Stir in 1 tablespoon lime juice. Serve shrimp over bean mixture.

Nutritional Information:
Calories: 354 (12% from fat)
Fat: 4.8g (sat 0.7g,mono 0.7g,poly 2.4g)
Protein: 43.3g
Carbohydrate: 34.9g
Fiber: 9.1g
Cholesterol: 259mg
Iron: 7.6mg
Sodium: 827mg
Calcium: 148mg

Easy and delicious!
Can add red pepper or serve with warm whole wheat tortillas or Mexican rice.

Recipe by Michele Powers in Cooking Light 

Tuesday, August 14, 2012

BeWise Free Healthy Lifestyle Class: Prevent & Manage Diabetes

Are you diabetic or pre-diabetic?  Is there diabetes in your family history?  Come learn how to PREVENT AND MANAGE DIABETES this Thursday, August 16 at 6-7pm in English at the West Valley Library (2880 West 3650 South, West Valley City, 84119). 

Did you know that exercise helps lower your risk of diabetes and helps you manage it if you do have diabetes?  Read the blog post below for some tips to start a successful exercise program. 

See you at the class this Thursday!

Monday, August 13, 2012

Top Tips for Starting a Physical Activity Program and Being Successful

The American Heart Association recommends that all adults get at least 30 minutes of physical activity every day, or at least more days than not. If you're trying to lose weight, you should get at least 60 minutes each day. If you can't find 30 minutes or an hour in your schedule, break up your activity into 15 minute increments.
  1. Dress for success-wear comfortable clothes and sneakers.
  2. Start slowly- gradually build up to 30 min on most days of the week.
  3. Exercise at the same time of day so it becomes a regular part of your lifestyle. I.e. Walk every Monday, Wednesday, and Friday from 12:00-12:30pm. 
  4. Make the time- Find a convenient time and place and make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way. 
  5. Drink a cup of water before, during and after exercising.
  6. You'll be more likely to stick with it if you have company-- Ask family and friends to join you or join an exercise group, health club or the YMCA. Many churches and senior centers offer exercise programs too. 
  7. Choose activities that are fun and add variety to keep your interest high! I.e. walk, swim, bike, or listen to music.
  8. Look for chances to be more active during the day. I.e. take the stairs or take 10–15 minute walking breaks while watching TV.
  9. Don't get discouraged if you stop for a while. Gradually start again and work up to your old pace.
  10. Don't exercise right after meals or when it's very hot or humid.
  11. Track your activities on a calendar or logbook. Write down the distance or length of time and how you feel after each session. If you miss a day, plan a make-up day or add 10–15 minutes to your next session.
  12. Celebrate  your success! Reward yourself at milestones. Nothing motivates like success!
AHA Getting Started-Tips for Long-Term Success

What other tips do you have to be successful at exercising regularly and having a healthier heart?!

Tuesday, August 7, 2012

Living Well With Chronic Conditions Self-Management Program

Are you 60 + years old and have arthritis, diabetes, constant pain, or any other chronic (long term/ongoing) health condition?  Want to decrease your pain, decrease your doctors’ visits, and enjoy life more? OR do you live with someone who does? Come to the Living Well FREE workshop.

This workshop given by two trained leaders (one or both of whom are non-health professionals with a chronic disease themselves) each week for 2 ½ hours for 6 weeks about how to better manage your symptoms due to chronic conditions such as: diabetes, heart disease, asthma, arthritis, fibromyalgia, cancer, diabetes, kidney disease, high blood pressure, high cholesterol, heart failure, COPD or emphysema, depression, chronic pain, etc. People with different chronic health problems attend together. The workshop is open to all ages-family and friends! It is a nationally taught course that can improve your quality of life!

Topics include:
  •          Relaxation techniques
  •          Dealing with Emotions
  •         How to achieve your goals and problem-solving
  •          Techniques for frustration, fatigue, pain, and isolation
  •          Exercise to maintain & improve strength
  •          Medications, new treatments, and proper nutrition
  •          Communicating with family, friend, and health professionals

*Breaks and snacks provided

A new class will begin today, August 7, 2012 through September 11, 2012 from 1:00-3:30pm.
Location: Greenwood Clinic 7495 South State Street, Midvale, UT.
To Register: Call Judi at 801-587-6658 or call Brittany at 385-468-4060 or Call the Salt Lake County Healthy Aging Program at 801-468-2772 or email livingwell@slco.org

This course is in English. For courses in Spanish call Olga Rubiano at 801-512-5233.
Esta clase esta en ingles. Para clases en español llame Olga Rubiano al 801-512-5233.

Monday, August 6, 2012

Overindulgence, Deprivation and Moderation…Listen To Your Body!

 Why do so many diets work for awhile and then we gain all the weight back if not adding a few extra pounds on top of that? The answer is we go off the diet. One of the most important things about weight loss and maintaining weight loss is adopting a healthy lifestyle. Lifestyle change, a permanent LIFESTYLE CHANGE is the ONLY way anybody is going to truly be able to lose the weight and keep it off. Now, these might seem like harsh words but it is also the harsh reality.

I am NOT saying you can’t eat your favorite candy bar ever again. The key is MODERATION! It is perfectly fine to eat a candy bar every once in a while but should we eat one everyday? Most likely not!

Diets are “Restrictive”

When we go on a “diet” we often restrict ourselves to what we CAN and CAN’T eat. So what happens when we tell ourselves we CAN’T have that piece of cake? We are depriving ourselves of some of the joys of life. Therefore, that food becomes the forbidden fruit. Eventually we give in and OVERINDULGE. Maybe we even end up eating the whole cake. Well that might be an over exaggeration but you get the point. If you find yourself overindulging too often on your favorite snack/treat try to cut back by not keeping it in the house to tempt you. Buy it only every once in a while. Each of us must learn how to eat in moderation. Eventually we will get to the point where it is not a constant temptation and we are satisfied with a reasonable amount and avoid the famished splurge.

Listen To Your Body
We were all born with the innate ability to regulate. We knew how to eat when we were hungry and stop when we were full. However, many of us have turned off the autopilot from our bodies and we overindulge too often. Therefore, the pounds continue to take residence in our bodies.

Learning to listen to our bodies again will be an important step in the journey toward a healthy weight. Eat when you are hungry and not starved/famished. Stop eating when you are satisfied/full and not stuffed. It is as simple as that.

If you want to learn more about these ideas on lifestyle change, intuitive eating, and having a healthy relationship between food, mind and body check out: http://www.intuitiveeating.com/

Implement some intuitive eating principles and share with us what happened!

Friday, August 3, 2012

Farmer's Markets

August is a great time to go to a Farmer's Market to buy fresh fruits and veggies!  Click here to look up a Utah Farmer's Market near you.

Here are five top tips to make your trip to the farmers market a treat:
  • Shop early, shop late. For the best pick of the harvest, get to the farmers market early. The best goods go first. Popular items may even sell out before the day is done. Produce from the farmers market is a bargain. If you're looking for an even better deal, shop late. At some markets vendors may offer discounted produce just before closing time rather than re-packing and taking unsold produce back home.
  • Look before you leap. Shop around before you choose. Cheaper, better-looking lettuce may be a few stands away. You will end up with the best food for your money when you scan what is available before stocking up.
  • Bring your own bags and shop for the heavy stuff - sweet potatoes, apples, melon - first. Put these at the bottom of your bag so smaller or more delicate produce can go at the top.
  • Just ask! If you're not sure of what something is or how to cook and eat it, just ask. Vendors are more than happy to give suggestions or advice for the best way to enjoy their produce. Some may even have recipes available.
Dollars and cents. Be sure to bring cash - not all markets accept credit cards or checks. Don't forget to bring change - some items may only ring up at fractions of a dollar.

Source: Eat Smart Move More NC