Tuesday, October 30, 2012

BeWise Yoga Class Thursday

Join us for our LAST YOGA CLASS this year!  Take an hour out of your day this Thursday (Nov 1) from 10:15-11:15am to relax and have time for yourself.  It is a good way to prepare for the busyness of the holidays.  It is a beginner yoga class so ANYONE can do it, and as always it is FREE! 

This is our last month at the Copperview Recreation Center (8446 South Harrison St (295 W), Midvale, UT 84047). Please come because you deserve a relaxing break!  Invite family and friends!  See you there!

Wednesday, October 24, 2012

Lazy Day Beef & Vegetable Soup

Makes 8 servings

2 ½ pounds beef stew meat, cut into 3/4-inch pieces
Two 14-ounce cans ready-to-serve all-natural beef broth
One 15-ounce can chickpeas, drained and rinsed
One 15-ounce can seasoned tomato sauce, or one 14 ½-ounce can diced tomatoes with garlic and onion, undrained
1 cup water
1 teaspoon dried Italian seasoning
1/2 teaspoon black pepper
2 cups frozen mixed vegetables, thawed
1 cup dried ditalini or other small pasta

Place the beef, broth, chickpeas, tomato sauce, water, Italian seasoning and pepper in a 4 to 6-quart slow cooker and mix until well combined. Cover and cook on high for 4 ½ hours or on low for 7 hours.
Stir in the mixed vegetables and the pasta. Continue cooking, covered, until the beef and pasta are tender, 30 minutes to 1 hour. Stir well before serving.

Nutrition Information per Serving: 350 calories, 11g fat (4g saturated), 540mg sodium, 27g carbohydrate, 5g fiber, 33g protein, 45% vitamin A, 10% vitamin C, 30% iron

Lazy Day Beef & Vegetable Soup

Tuesday, October 23, 2012

BeWise Free Healthy Lifestyle Class: Zumba & Stretching

Are you ready for some fun exercise? We will be having our FREE Zumba class this Thursday, October 25, 2012 from 6pm-7pm. We will be learning some simple and fun dances for the first 30 minutes of the class. Then we will learn about the importance of stretching and how to do so properly. Bring your exercise clothes and a water bottle. 

We will be at the Copperview Recreation Center (8446 South Harrison St. (295 W), Midvale, UT 84047). It will be lots of fun! Bring your family and friends! Everyone is invited! Those of you who live in Midvale, Sandy, and surrounding areas should take advantage of having a closer class! See you there!

Friday, October 19, 2012

Improving Your Eating Habits

When it comes to eating, we have strong habits. Some are good ("I always eat breakfast"), and some are not so good ("I always clean my plate"). Although many of our eating habits were established during childhood, it doesn't mean it's too late to change them.
Making sudden, radical changes to eating habits such as eating nothing but cabbage soup, can lead to short term weight loss. However, such radical changes are neither healthy nor a good idea, and won't be successful in the long run. Permanently improving your eating habits requires a thoughtful approach in which you Reflect, Replace, and Reinforce.
  • REFLECT on all of your specific eating habits, both bad and good; and, your common triggers for unhealthy eating.
  • REPLACE your unhealthy eating habits with healthier ones.
  • REINFORCE your new, healthier eating habits.

Reflect, Replace, Reinforce: A process for improving your eating habits

1. Create a list of your eating habits. Keeping a food diary for a few days, in which you write down everything you eat and the time of day you ate it, will help you uncover your habits. For example, you might discover that you always seek a sweet snack to get you through the mid-afternoon energy slump. Use this diary (PDF-36k) to help. It's good to note how you were feeling when you decided to eat, especially if you were eating when not hungry. Were you tired? Stressed out?

2. Highlight the habits on your list that may be leading you to overeat. Common eating habits that can lead to weight gain are:
  • Eating too fast
  • Always cleaning your plate
  • Eating when not hungry
  • Eating while standing up (may lead to eating mindlessly or too quickly)
  • Always eating dessert
  • Skipping meals (or maybe just breakfast)

3. Look at the unhealthy eating habits you've highlighted. Be sure you've identified all the triggers that cause you to engage in those habits. Identify a few you'd like to work on improving first. Don't forget to pat yourself on the back for the things you're doing right. Maybe you almost always eat fruit for dessert, or you drink low-fat or fat-free milk. These are good habits! Recognizing your successes will help encourage you to make more changes.

4. Create a list of "cues" by reviewing your food diary to become more aware of when and where you're "triggered" to eat for reasons other than hunger. Note how you are typically feeling at those times. Often an environmental "cue", or a particular emotional state, is what encourages eating for non-hunger reasons.

Common triggers for eating when not hungry are:
  • Opening up the cabinet and seeing your favorite snack food.
  • Sitting at home watching television.
  • Before or after a stressful meeting or situation at work.
  • Coming home after work and having no idea what's for dinner.
  • Having someone offer you a dish they made "just for you!"
  • Walking past a candy dish on the counter.
  • Sitting in the break room beside the vending machine.
  • Seeing a plate of doughnuts at the morning staff meeting.
  • Swinging through your favorite drive-through every morning.
  • Feeling bored or tired and thinking food might offer a pick-me-up.

5. Circle the "cues" on your list that you face on a daily or weekly basis. Going home for the Thanksgiving holiday may be a trigger for you to overeat, and eventually, you want to have a plan for as many eating cues as you can. But for now, focus on the ones you face more often.

6. Ask yourself these questions for each "cue" you've circled:
  • Is there anything I can do to avoid the cue or situation? This option works best for cues that don't involve others. For example, could you choose a different route to work to avoid stopping at a fast food restaurant on the way? Is there another place in the break room where you can sit so you're not next to the vending machine?
  • For things I can't avoid, can I do something differently that would be healthier? Obviously, you can't avoid all situations that trigger your unhealthy eating habits, like staff meetings at work. In these situations, evaluate your options. Could you suggest or bring healthier snacks or beverages? Could you offer to take notes to distract your attention? Could you sit farther away from the food so it won't be as easy to grab something? Could you plan ahead and eat a healthy snack before the meeting?

7. Replace unhealthy habits with new, healthy ones. For example, in reflecting upon your eating habits, you may realize that you eat too fast when you eat alone. So, make a commitment to share a lunch each week with a colleague, or have a neighbor over for dinner one night a week. Other strategies might include putting your fork down between bites or minimizing other distractions (i.e. watching the news during dinner) that might keep you from paying attention to how quickly — and how much — you're eating.

Here are more ideas to help you replace unhealthy habits:
  • Eat more slowly. If you eat too quickly, you may "clean your plate" instead of paying attention to whether your hunger is satisfied.
  • Eat only when you're truly hungry instead of when you are tired, anxious, or feeling an emotion besides hunger. If you find yourself eating when you are experiencing an emotion besides hunger, such as boredom or anxiety, try to find a non-eating activity to do instead. You may find a quick walk or phone call with a friend helps you feel better.
  • Plan meals ahead of time to ensure that you eat a healthy well-balanced meal.

8. Reinforce your new, healthy habits and be patient with yourself. Habits take time to develop. It doesn't happen overnight. When you do find yourself engaging in an unhealthy habit, stop as quickly as possible and ask yourself: Why do I do this? When did I start doing this? What changes do I need to make? Be careful not to berate yourself or think that one mistake "blows" a whole day's worth of healthy habits. You can do it! It just takes one day at a time!

Wednesday, October 17, 2012

Secret to Fad Diets Class

What is the best diet?
Do diets work?

Get ready for another great class tomorrow morning (Thursday, October 18) at 10:15am in English!

 We will be learning the secret to fad diets and what is the best way to eat healthy!  Come and invite friends!  We will be at the Copperview Recreation Center in Midvale (8446 South Harrison St (295 W), Midvale, UT).  Those who live in Midvale, Sandy, and surrounding areas should take advantage of having a closer class!  Hope to see you there!

Tuesday, October 9, 2012

Stress Management & Resiliency Class

Do you have a lot of stress?  Do you want to learn and practice some stress relieving exercises and relaxation?  

Come to our BeWise class this Thursday, October 11, at 6pm in English at the Copperview Recreation Center right off the freeway (8446 South Harrison St (295 W), Midvale, UT).  It is going to NICE AND RELAXING….you deserve an hour to relax and rejuvenate your body and mind!  Invite friends and families.

Tuesday, October 2, 2012

BeWise Free Healthy Lifestyle Class: Zumba & Strength Training

Hello ladies! Have you ever been interested in trying Zumba or learning how to do some strength training exercise? Come join us for a FREE class and try both out! This Thursday, October 4th at 10:15-11:15amWe will learn and so some simple and fun dances the first 30 minutes of the class. Then we will learn how to do some strength training exercise the second half of the class. 

We will be at the Copperview Recreation Center (8446 South Harrison St.(295 W), Midvale, UT 84047). It will be lots of fun! Bring your family and friend! Everyone is invited  See you there!

Monday, October 1, 2012

Free Health Screenings

Sam's Club is offering free health screenings! 
Saturday, October 13th from 11am-3pm.

Screenings will be offered at stores throughout Utah! No membership? No problem! Everyone is welcome and you don't need a membership to take advantage of this great opportunity!

Screenings include: TSH (thyroid stimulating hormone), glucose, total cholesterol, HDL (high-density lipoprotein), and take-home breast self-exam gel packs.