Adding Physical Activity to a Busy Schedule

It may seem difficult to add physical activity to a busy schedule. Below are some tips on how you work exercise into your daily activities.

If you have a health condition, an old injury, or you have not been active in a while, talk with your doctor first about what level and kinds of activities are safe for you.

Work

When you work, find ways to keep active and put extra moves into your routine.

• If you sit a lot at work, try to get up and move every hour or two.
• Stretch at your desk or march in place.
• Walk up and down stairs, deliver a message, or pick up supplies.
• Use breaks or part of lunch to walk for 10 minutes.
• If you stand a lot at work, try walking in place or moving your arms.
• If you’re stressed, take 5-10 deep breaths and sit up as tall as you can.
• When you are doing seated activities, stretch your body while you stretch your mind.

Home

When you watch TV, some good ways to move are:

• Use an exercise DVD or video for a few minutes before you watch any other TV
• Use commercials as an exercise break - during a 1-hour show you can get in 10 minutes of movement. Do chair exercises or a few quick stretches.
• Take exercise breaks while you use a computer, do hobbies, or play games.
• Walk around while you talk on the phone.
• Do leg and foot exercises while you’re reading.
• Take a quick walk after you finish a chapter.

Housework/Yardwork

When you do household chores, yard work, gardening, and home repair, think about ways to move and make your chores do double duty!

• Scrub a little harder and longer. 
• Put music on and turn cleaning into dance time!
• Make several trips up the stairs.
• Spend some extra time gardening.
• Don’t use a sprinkler—walk around with the hose or watering can instead.

Errands

• Walk or bike to get to where you need to go more often, and walk or pedal briskly.
• Do errands or visit people on foot.
• If you drive, park in the farthest safe parking spot; if you take the bus, get off one stop early.

Choose My Plate - Vary your Veggies

10 tips to help you eat more vegetables

It’s easy to eat more vegetables! Eating vegetables is important because they provide vitamins and minerals and most are low in calories. To fit more vegetables in your meals, follow these simple tips. It is easier than you may think.

1. Discover fast ways to cook. Cook fresh or frozen vegetables in the microwave for a quick-and-easy dish to add to any meal. Steam green beans, carrots, or broccoli in a bowl with a small amount of water in the microwave for a quick side dish.
2. Be ahead of the game. Cut up a batch of bell peppers, carrots, or broccoli. Pre-package them to use when time is limited. You can enjoy them on a salad, with hummus, or in a veggie wrap.
3. Choose vegetables rich in color. Brighten your plate with vegetables that are red, orange, or dark green. They are full of vitamins and minerals. Try acorn squash, cherry tomatoes, sweet potatoes, or collard greens. They not only taste great but also are good for you, too.
4. Check the freezer aisle. Frozen vegetables are quick and easy to use and are just as nutritious as fresh veggies. Try adding frozen corn, peas, green beans, spinach, or sugar snap peas to some of your favorite dishes or eat as a side dish.
5. Stock up on veggies. Canned vegetables are a great addition to any meal, so keep on hand canned tomatoes, kidney beans, garbanzo beans, mushrooms, and beets. Select those labeled as “reduced sodium,” “low sodium,” or “no salt added.”
6. Make your garden salad glow with color. Brighten your salad by using colorful vegetables such as black beans, sliced red bell peppers, shredded radishes, chopped red cabbage, or watercress. Your salad will not only look good but taste good, too.
7. Sip on some vegetable soup. Heat it and eat it. Try tomato, butternut squash, or garden vegetable soup. Look for reduced- or low-sodium soups.
8. While you’re out. If dinner is away from home, no need to worry. When ordering, ask for an extra side of vegetables or side salad instead of the typical fried side dish.
9. Savor the flavor of seasonal vegetables. Buy vegetables that are in season for maximum flavor at a lower cost. Check your local supermarket specials for the best-in-season buys. Or visit your local farmer’s market.
10. Try something new.  You never know what you may like. Choose a new vegetable—add it to your recipe or look up how to fix it online.

Peppermint Meringue Snowballs

Makes 3 Dozen
Ingredients
4 egg whites
1/4 teaspoon cream of tartar
1 cup granulated sugar
1/4 teaspoon peppermint extract, optional *
1/4 cup finely crushed candy canes or peppermint candy

Directions
Line two large baking sheets with aluminum foil and set aside.
Using an electric mixer, beat the egg whites and cream of tartar on medium speed until frothy. Gradually add the sugar, one tablespoon at a time, beating until whites stand in stiff, glossy peaks. This will take about 10 minutes. Beat in the peppermint extract as desired.

Preheat the oven to 200°F. Drop meringue by rounded tablespoon onto the baking sheets, leaving a 1-inch space in between. Sprinkle tops with crushed candy. Bake1 1/2 hours. Turn oven off and leave meringues in the oven for 30 minutes.
Let meringues cool completely before removing from foil. Store in an airtight container.

* Do not use peppermint extract containing peppermint oil (the meringues will deflate). For best results, use imitation (gasp!) peppermint extract.

Nutrition Information per Serving (1 meringue): 30 calories, 0g fat (0g saturated), 5mg sodium, 7g carbohydrate, 0g fiber, 0.5g protein

Source:
Peppermint Meringue Snowballs

Enjoy the Holiday Spirit with Some Dancing at Zumba!

Updated List with Classes in Woods Cross, Salt Lake, Holladay, West Jordan, Sandy, and more!

12 Health Tips to Light Up Your Holidays

Brighten the holidays by making your health and safety a priority.

Follow 12 recommended tips for self-care this season. Keep yourself and your loved ones safe and healthy—and ready to enjoy the holidays.

1. Wash hands often to help prevent the possibility of spreading germs and getting sick. Wash your hands with soap and clean running water for at least 20 seconds.
2. Bundle up to stay dry and warm. Wear appropriate outdoor clothing: light, warm layers, mittens, hats, scarves, and waterproof boots.
3. Manage stress. Give yourself a break if you feel stressed out. Find support, connect socially, and get plenty of sleep.
4. Don't drink and drive or let others drink and drive. Whenever anyone drives drunk, they put everyone on the road in danger.
5. Be smoke-free. Avoid smoking and secondhand smoke. It's common knowledge that smokers have greater health risks because of their tobacco use, but nonsmokers also are at risk when exposed to tobacco smoke, also referred to as secondhand smoke.
6. Fasten seat belts while driving or riding in a motor vehicle. Always buckle your children in the car using a child safety seat, booster seat, or seat belt according to their height, weight, and age. Use seat belts on every trip, no matter how short the trip.
7. Get exams and screenings. Ask your health care provider what exams you need and when to get them. Update your personal and family history.
8. Get your vaccinations, which help prevent various diseases and save lives. Everyone 6 months and older should get a flu vaccine each year. Vaccination is especially important for people who are at high risk for complications from flu, and for people who live with or care for someone who is at high risk.
9. Monitor the children. Keep potentially dangerous toys, food, drinks, household items, and other objects out of children's reach. Dress your children warmly for outdoor activities. Develop family rules on safe behavior—on using electronic media, for instance.
10. Practice fire safety. Most residential fires occur during the winter months, so don't leave fireplaces, space heaters, stoves, or candles unattended. Have an emergency plan and practice it regularly.
11. Prepare food safely. Remember these simple steps: Wash hands and surfaces often, avoid cross-contamination, and cook foods to proper temperatures and refrigerate them promptly.
12. Eat healthy, stay active. Eat fruits and vegetables, which pack plenty of nutrients and help lower the risk for certain diseases. Limit your portion sizes and foods high in fat, salt, and sugar. Also, be active for at least 2½ hours a week and help kids and teens be active for at least 1 hour a day.

Source: CDC Healthy Living

Eating Right Means Drinking Right

The human body is made up of 50 to 75 percent water, or about 10 to 12 gallons, so replenishing your body’s water supply is crucial for proper function.

Staying well-hydrated may seem like a simple task, but you actually may not be consuming enough fluid. At minimum, the average adult female should consume 9 (8 oz) glasses of water or water-based beverages every day. Men need about 13 glasses. The actual amount you should consume may be higher based on your physical activity level, body muscle mass and exterior temperature.

According to the American Dietetic Association’s Complete Food and Nutrition Guide, the average adult loses about 2½ quarts or about 10 cups of water daily. To maintain your body fluid balance, you need to replace it each day.

Some great ways to make sure you're drinking enough each day are to take a water break instead of a coffee break, keep a cup or bottle of water handy at your desk, take a drink whenever you walk by a water fountain and keep a bottle of water in your backpack or tote bag. All fluids like juice, tea, soup and even coffee count, so drink up.

“Although there are many theories about the amount to drink, a safe bet is to drink at least eight cups of water each day to make sure you are properly hydrated,” says registered dietitian and American Dietetic Association spokesperson Dee Sandquist. “If you’re working out regularly, you should ideally drink even more than eight cups.”

Sandquist notes that many foods have a high water content, too, so it would be wise to include them in our diet:

Sources:
http://www.eatright.org/Public/content.aspx?id=3652&terms=water
http://www.eatright.org/Media/content.aspx?id=1520&terms=water

Dairy Tips

Use lower fat milk and yogurt.

If you do OK with milk, drink some each day. Work your way down from whole or 2% milk to 1% or skim (nonfat).

Buttermilk has no butter—it can also be a healthy choice.

Cook with whole milk or 2% milk instead of cream. Then try 1%.

Mix whole fruit (sliced banana, strawberries, or peaches) into plain low-fat or nonfat yogurt for a healthy snack.

Avoid creamers in coffee. Instead, choose reduced fat milk or try evaporated skim milk for a creamy taste without saturated fat.

Go easy on high fat cheeses.

Try sharp cheeses like sharp cheddar or Parmesan—you get more taste with smaller amounts. Slice it thin or grate it.

For snacks, cut a small piece of cheese and put the rest away. It’s easy to eat too much!

Don’t add a lot of cheese to meat sandwiches—regular cheese is high in saturated fat and adds extra salt (sodium).

Ask for pizza with half the cheese and more vegetables.

Go easy on the cream cheese toppings for sandwiches and bagels.

Make lasagna and casseroles with cottage cheese or mozzarella.

Choose cheeses that are low in salt (low sodium).

Pumpkin Season is already here, so try this yummy and healthy breakfast for the whole family!!!

Pumpkin Chocolate Chip Pancakes

Makes 4 to 5 Servings (about 14 pancakes)

Ingredients
1 cup all-purpose flour
1/2 cup whole wheat flour
2 tablespoons ground flaxseed
2 tablespoons granulated sugar
2 to 3 tablespoons mini chocolate chips
1 tablespoon baking powder
1/8 teaspoon salt
2 large eggs, beaten
1 1/3 cups 1% lowfat milk
1/2 cup canned pure pumpkin
1 teaspoon vanilla extract
4 teaspoons canola oil

Directions
Whisk together the all-purpose flour, whole wheat flour, flaxseed, sugar, chocolate chips, baking powder, and salt in a large bowl until well combined. Set aside.
Whisk together the eggs, milk, pumpkin, and vanilla in a separate bowl until well blended. Pour the liquid ingredients over the dry ingredients and stir until just moistened.
Heat 1 teaspoon of the oil in a large nonstick skillet or griddle over medium-high heat. Pour the batter onto the hot skillet using a 1/4-cup measuring cup, forming 4-inch pancakes. Cook until bubbles begin to appear on the surface of the pancakes and the bottoms turn golden brown, 3 to 4 minutes. Flip and cook until golden brown, an additional 2 to 3 minutes.
Repeat with the remaining oil and batter.

Nutrition Information per Serving: 320 calories, 10g fat (2.5g saturated, 1g omega-3), 400mg sodium, 46g carbohydrate, 4g fiber, 11g protein, 80% vitamin A, 25% calcium, 15% iron

Source:
Pumpkin Chocolate Chip Pancakes

One More Week Until Resiliency Workshop!

Dealing with lots of stress and life changes?  Want to learn how to be more positive and resilient?  Need some new relaxation techniques to try?  Sign up for our FREE BeWise Be Resilient Workshop!  

It starts on Oct 14th and is every Tuesday at 7:30pm in English at Rose Park Elementary School (1000 N 1100 W) for 6 weeks.  Email bewise@slco.org or call 385-468-4299 to register.

Mesothelioma Awareness Day

 Check out more about how mesothelioma has affected others: http://www.mesothelioma.com/heather/

Choose My Plate

Go to ChooseMyPlate.gov for information on healthy portion sizes!  They even have an online nutrition and physical activity tracker!

Wondering where to get high quality produce at a reasonable $$$

Downtown Salt Lake Farmers Market

Starting August 30th, SNAP recipients can receive double value for produce purchases, up to $10, at the Downtown Farmers Market on Saturday Mornings and Tuesday Evenings. This match program is sponsored by Select Health and administered by Utahns Against Hunger. Participants can receive  up to $10 matching per day to purchase fresh local produce. For example, if we run your EBT card for $5 you will receive $5 in matching funds. This promotion will last until funds are exhausted so do not delay!!!

The summer  harvest is in full swing. Bring your reusable bags to fill with peaches, tomatoes, melons, sweet corn, potatoes, carrots, onions, eggplant, peppers, chilies, beets, greens, fresh-cut flowers, garlic, herbs and more. Shop for your favorite baked goods, locally-raised meats, jams and spreads, sauces, and everything else you have come to love from the Downtown Farmers Market.

Pioneer Park  300 South 300 West

Saturdays 8 am - 2 pm (June 14th  -  October 25th)

Tuesdays 4 pm to Dusk (August 5th -  October 21st)

Fight Stress with Healthy Habits

Healthy habits can protect you from the harmful effects of stress. Here are 10 positive healthy habits you may want to develop.

1. Talk with family and friends.
   A daily dose of friendship is great medicine. Call or write your friends and family to share your feelings, hopes and joys.
2. Engage in daily physical activity.
   Regular physical activity relieves mental and physical tension. Physically active adults have lower risk of depression and loss of mental functioning. Physical activity can be a great source of pleasure, too. Try walking, swimming, biking or dancing every day.
3. Accept the things you cannot change.
   Don't say, "I'm too old." You can still learn new things, work toward a goal, love and help others.
4. Remember to laugh.
   Laughter makes you feel good. Don't be afraid to laugh out loud at a joke, a funny movie or a comic strip, even when you're alone.
5. Give up the bad habits.
   Too much alcohol, cigarettes or caffeine can increase stress. If you smoke, decide to quit now.
6. Slow down.
   Try to "pace" instead of "race." Plan ahead and allow enough time to get the most important things done.
7. Get enough sleep.
   Try to get six to eight hours of sleep each night. If you can't sleep, take steps to help reduce stress and depression. Physical activity also may improve the quality of sleep.
8. Get organized.
   Use "to do" lists to help you focus on your most important tasks. Approach big tasks one step at a time. For example, start by organizing just one part of your life — your car, desk, kitchen, closet, cupboard or drawer.
9. Practice giving back.
   Volunteer your time or return a favor to a friend. Helping others helps you.
10. Try not to worry.
    The world won't end if your grass isn't mowed or your kitchen isn't cleaned. You may need to do these things, but today might not be the right time.

Source: American Heart Association - Stress Management

One More Until Classes Start!

Fiber

Fiber is best known for helping to keep food moving efficiently through your body. This is only one of the many ways fiber contributes to good health. Fiber helps prevent:

• Heart disease: Fiber may aid in the prevention of heart disease by lowering your cholesterol.
• Diabetes: Fiber helps control blood sugar levels for people with diabetes.
• Digestive Problems: Adequate amounts of fiber from foods can help prevent constipation and hemorrhoids.
• Weight Gain: A high-fiber eating plan is lower in calories and tends to make you feel full faster.

Consuming enough fiber may be easier than you think. Fiber is found in whole grains, beans and fruits and vegetables. The recommended daily amount of fiber is 25 grams for women and 38 grams for men. After age 50, your daily fiber needs drops to 21 grams for women and 30 grams for men.

You can meet your daily fiber needs with 2 cups of fruits and 2 ½ cups of vegetables every day, along with whole grains and beans. Add vegetables to stews and casseroles and add oats to meat loaf, breads and cookies. Add fruit to cereal or eat it as a snack and in salads.

Source:
http://www.eatright.org/Public/content.aspx?id=6796

Chocolaty Banana Pops

Makes 4 Servings

Ingredients
1 cup 1% lowfat chocolate milk
1 ripe medium banana

DirectionsCombine the chocolate milk and banana in a blender and blend until smooth. Pour into four 3-ounce popsicle molds and freeze until firm, about 3 hours. To remove the pops from the molds, run under warm water to loosen. If you don’t have popsicle molds, divide the liquid between four paper cups. Cover each cup with foil, insert one craft stick through the center of each foil, and freeze.

Nutrition Information per Serving: 60 calories, 0g fat (0g saturated), 30mg sodium, 13g carbohydrate, 1g fiber, 2g protein

Source:
Chocolaty Banana Pops

New BeWise Class Calendar for Fall

We will be doing a nutrition workshop and resiliency workshop at Rose Park Elementary School in the Fall.  Check out the calendar below and sign up!

Motivate yourself with música

Create a workout playlist.

Gathering the motivation to start a workout isn't always easy, but the right música can make all the difference. Use music to get motivated before a workout, maintain your energy while you move and bring your heart rate back to a resting level after you've finished. Here's a guide to help create the perfect workout playlist:

1. Evaluate your música.
2. Pick a warm-up song.
3. Find a motivation song.
4. Maintain your workout songs.
5. Mix in a few valley songs.
6. Count on a cool-down song (Finalmente).

You can find more information and details about how to create a workout playlist by clicking here.

Source: powertoendstroke.org 

A bit of Motivation!

"I'm Done With You!" - Leave Your Old Self Behind.
Remember you are in control and you have the power and the ability to keep going with your healthy lifestyle and weight loss goals. Now is a good time to recommit yourself to work a little harder, and try a little more. You can do this - just take one step at a time!

Intuitive Eating Principle #10

10. Honor Your Health--Gentle Nutrition. Make food choices that honor your health and taste buds while making you feel well. Remember that you don't have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It's what you eat consistently over time that matters, progress not perfection is what counts.