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

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!

Healthy Weight Tip #3

Plan to have healthy snacks.

• Snacking is not always a bad thing. It just depends on what the snack is.
• Prepare healthy snacks ahead of time and keep them handy when you’re on the go.
• Healthy snacks include raw vegetables, fruit, a small handful of nuts, or unbuttered popcorn. Look at snacks as a way to eat more fruits and vegetables.

Understand recent weight gain.

• Sometimes people gain weight in a short period of time because they are going through hard times (death, divorce, or job changes). They don’t have the time or energy to watch what they eat or to get regular physical activity.
• Are you gaining weight because you are trying to quit smoking?

Understand how weight loss works.

• If you have tried losing weight but weren’t able to keep it off, don’t feel bad!
• Most diets lead to some weight loss, but keeping the weight off is much harder.
• Think about when you tried to lose weight: what worked and what didn’t work?

Healthy Weight Tip #2

Get rid of guilt.

• Feeling guilty about eating a “bad” food or eating too much isn’t helpful.
• Guilt is a type of negative thinking, and you can overcome it!
• Instead, make a list of the foods that you feel most guilty about eating, and replace them with healthier foods or eat them less often and in smaller amounts.
• Stop buying the foods that make you feel guilty. You can’t eat them if you don’t have them in the house.

Eat when you are hungry and stop eating when you’re full.

• Sit at a table to eat.
• Slow down! Eating slowly lets you enjoy your food and gives your brain a chance to figure out when you’re full.
• Put your fork down between most bites to help you slow down.
• Pay attention to portion size.

Healthy Weight Tip #1

Avoid emotional eating.

• Don’t let strong feelings turn into weight gain.
• Figure out what your eating triggers are.
• Pay attention to how much and what you are eating.

Don’t skip meals.

• Skipping meals does not help you lose weight!
• Your body needs a certain number of calories every day.
• If you skip a meal, you will probably snack or eat more later.
• Try to eat breakfast, lunch, and dinner every day.

Exercise Tip #1

There are a variety of activities especially in Utah that can be considered “exercise”. Exercise can be anything from swimming, biking/cycling, jogging, skiing, tennis, to dancing and walking. The list is endless. The important thing about exercising is finding something that you enjoy and works for YOU!

Find what works for YOU!
In my own life, I have discovered that going to the gym and just working out on my own is not as effective for me as going to an exercise class at the gym. I really enjoy the classes and I am more motivated to go. I also believe I get an overall better workout. Now just because that is what works best for me doesn't mean it is what is best for someone else. The important thing is to find what DOES work for YOU!

Fantastic Tropical Dessert for Summer: Piña Colada Sorbet!!!

You may not be headed to an exotic island for vacation this summer, but that doesn’t mean you can’t get a taste of the tropics.

This yummy dessert with three kinds of coconut products—coconut water and milk and cream of coconut—offers the best flavor and texture and can remind us of the breezy, faraway lands they come from.

Makes 10 servings (1/2 cup each one)

Ingredients:

• 
  
• 3 cups cubed fresh pineapple
• 1 cup coconut water
• 1/2 cup sugar (brown sugar, stevia) 
• 1 cup light coconut milk
• 2/3 cup cream of coconut

Preparation:

1. 1. Place first 3 ingredients in a blender, and process until smooth and sugar dissolves. Combine pureed pineapple mixture, coconut milk, and cream of coconut in a bowl; stir with a whisk. Cover and refrigerate until thoroughly chilled.
2. 2. Pour mixture into the freezer can of an ice-cream freezer, and freeze according to the manufacturer's instructions. Spoon sorbet into a freezer-safe container; cover and freeze for 2 hours or until firm.
3. 3. If you don't have one of those machines pour the mixture onto a cookie sheet and freeze until set. Break it up and blend in the food processor until smooth. Freeze and blend again for an ultra smooth consistency. 

Nutrition Information per Serving:

Calories 136    Fat: 4g    Saturated Fat: 3.3 g   Protein: 0.7 g    Carbohydrate: 26.4 g   

Fiber: 0.3 g    Sodium: 40 mg    Calcium: 12 mg   Iron: 0.3 mg 

Source: 

David Bonom, Cooking Light , JUNE 2011

7 Wonders of Water

Stay Slimmer With Water
Trying to lose weight? Water revs up metabolism and helps you feel full. Replace calorie-laden beverages with water, and drink a glass before meals to help you feel fuller. Drinking more water also helps amp up metabolism - especially if your glass is icy cold. Your body must work to warm the water up, burning a few extra calories in the process.

Water Boosts Your Energy
If you’re feeling drained and depleted, get a pick-me-up with water. Dehydration makes you feel fatigued. Water helps the blood transport oxygen and other essential nutrients to your cells. If you’re getting enough water, your heart also doesn’t have to work as hard to pump blood throughout your body.

Lower Stress With Water
85% of your brain tissue is water. If you’re dehydrated, both your body and your mind will be stressed. If you’re feeling thirsty, you’re already a little dehydrated. To keep stress levels down, keep a glass of water at your desk or tote a sports bottle and sip regularly.

Build Muscle Tone With Water
Drinking water helps prevent muscle cramping and lubricates joints in the body. When you’re well hydrated, you can exercise longer and stronger without "hitting the wall."

Nourish Your Skin
Fine lines and wrinkles are deeper when you’re dehydrated. Water is nature’s own beauty cream. Drinking water hydrates skin cells and plumps them up, making your face look younger. It also flushes out impurities and improves circulation and blood flow, leaving your face clean, clear, and glowing.

Stay Regular With Water
Along with fiber, water is essential to good digestion. Water helps dissolve waste particles and passes them smoothly through your digestive tract. If you’re dehydrated, your body absorbs all the water, leaving your colon dry and making it more difficult to pass waste.

Water Reduces Kidney Stones
The rate of painful kidney stones is rising because people - including children - aren't drinking enough water. Water dilutes the salts and minerals in your urine that form the solid crystals known as kidney stones. Kidney stones can't form in diluted urine, so reduce your risk with plenty of water!

Source:
Web MD

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!

Source:
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?!

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!

BeWise Free Healthy Lifestyle Class: Achieving a Healthy Weight

Ready for another great health class?! This Thursday, June 21^st, we are going to do some measurements with our body composition machine such as body fat, water weight, basal metabolic rate, and more! Come to learn some healthy weight tips and to find your ideal weight. Come with questions and bring friends and family! It's free for all!

It will be at the West Valley Library (2880 West 3650 South, West Valley, UT 84119) in the morning from 10:15am-11:15am OR the evening from 6:30pm-7:30pm in English. 

See you there!

The Low Down on Fad Diets

Do you wonder if fad diets really work? Are they worth my time and money? Well keep reading...
As fad diets come and go, the weight goes up and down.

When bathing suit season approaches, there’s always a diet that promises you’ll be thinner in six weeks. The appeal of these diets comes from the hope that we can be slim and trim with little effort. Most fad diets work in the beginning, usually because the suggested eating regimens help you cut calories in one way or another. But diets that restrict certain food groups or promise unrealistic results are difficult and unhealthy to sustain over time. As soon as you go back to your usual eating patterns, the weight comes back on. This creates the yo-yo effect of losing and regaining weight.

There is no magic bullet.
No matter which trick a fad diet is using, it isn’t reasonable to expect miraculous weight loss that will last. The trick is to find an everyday eating plan that not only keeps the pounds off but also provides the right balance of calories and nutrition – and that combination requires a lifestyle change.

While most fad diets result in quick weight loss early on, they are not effective for long-term weight loss. If followed for a long time, these diets can result in potential health problems. To lose weight safely and effectively, you should eat an appropriate number of calories from a balanced diet rich in fresh fruits and vegetables, whole grains, and fat-free dairy products. Also cut back on the nutrient-poor foods, and be physically active.

You’ll know it’s a fad diet if it:

• Promises magic or miracle foods that burn fat.
• Requires you to eat unusual quantities of only one food or food type.
• Requires rigid menus of a limited selection of foods to be eaten at a specific time and day.
• Requires you to eat specific food combinations in certain sequences or combinations.
• Promises rapid weight loss of more than two pounds a week.
• Has no warning for those with diabetes or high blood pressure to seek medical advice before starting the diet.
• Does not include increased physical activity as part of the plan.

Share with us your thoughts and opinions in the comment box!

Sources: American Heart Association
Check another good resource: Staying Away from Fad Diets from the American Dietetic Association.

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

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 —
Specific
Realistic
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!
Sources:
http://www.cdc.gov/healthyweight/losing_weight/index.html and http://www.cdc.gov/healthyweight/losing_weight/getting_started.html

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.
Truth: 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.
Truth: 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.
Truth: 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.
Truth: 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!
Truth: 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!

Reference: http://www.sparkpeople.com/resource/fitness_articles.asp?id=354

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. 

Back to Basics for Healthy Weight Loss

Are you trying to lose weight to achieve a healthy weight? While there are plenty of ways to lose weight, maintaining your weight loss over the long term is often unsuccessful. It's time to go back to the basics of a healthy weight:

• Prevention of weight gain or stopping recent weight gain can improve your health.
• Health can improve with relatively minor weight reduction (5 to 10 percent of body weight).
• Adopting a healthy lifestyle – eating smarter and moving more – can improve your health status even if you don't lose any weight.
• If you want to maintain a healthy weight for the rest of your life, it's all about energy balance. Here are three basic steps for success:

1. Make Smart Choices from Every Food Group
Your body needs the right fuel for your busy schedule through a wide variety of nutrient-rich foods that are packed with energy, protein, vitamins and minerals from food groups. Here's an easy way to eat more produce: Enjoy one fruit and one vegetable as a snack daily.

When you go shopping, look to the four corners of your supermarket:

• Fruits and vegetables from the produce aisles
• Whole grains from the bakery
• Low-fat milk products from the dairy case
• Lean proteins from the meat/fish/poultry department

2. Get the Most Nutrition from Your Calories
The biggest nutrition problem for most Americans is posed by high-fat, high-sugar foods and drinks, such as snack foods, candies and soft drinks. Eating smarter does not mean you have to immediately go sugar-free and fat-free. You can make a big difference in your calorie intake by just eating and drinking smaller portions and by making these choices less often. The key is to moderate, not eliminate. 
3. Balance Food and Physical Activity

What you eat is just one part of the energy balance equation. The other is your physical activity. Most of us take in more calories than we spend on our daily activities. The minimum for good health is 30 minutes of moderate to vigorous activity each day. To reach a healthy weight, you may need to be physically active longer (60 minutes a day) or participate in more intense activities. How much activity do you usually get now? If it's only 15 minutes, try adding a 15 or 20 minute walk during your lunch break.


What has happened when you implemented one of these healthy weight tips?


Source: http://www.eatright.org/Public/content.aspx?id=6847

Have You Tried Water Aerobics?

If your looking for a fun new way to exercise try Water Aerobics! Water aerobics is a great workout for all fitness levels and for all ages plus it is a fun way to work out during all seasons including the freezing winter and the sweltering summer months. A water aerobic routine is not just about splashing around the pool - it is an excellent way to burn off fat, build strength and aerobic capacity. In fact, water aerobics is known to benefit individuals suffering from arthritis and multiple sclerosis.

• 1 hour of water aerobics can burn from 450 to 790 calories! If you are combining it with a healthy diet, you're having pure fat loss.

• Over weight people can do more types of movements in the pool and without stress on the joints because water gives support.

• You are giving your heart a cardiovascular work out and a good routine will work every major muscle.

• The water adds resistance to your movements, so you are also doing strength training!

• There are a variety of people that go in all shapes, sizes and ages.

• You will not be expected to be at the same fitness level as those who have been taking the class for a while. So start at your fitness level and always keep moving.

• Bring a water bottle.

• Ask questions. The instructor will show you the proper form and ensure your safety.

Water aerobics is a great way to exercise with minimal stress to your body, no matter your size or fitness level. You will notice that your endurance for other activities will be greatly increased, you'll feel energized, and sleep more soundly. You will not only lose weight faster, but also you will notice that you are becoming firmer and building muscle! By having more muscle you will burn even more fat and calories, without even trying!

Ready to jump in? Check out the Water Aerobics schedule at Gene Fullmer Rec Center.

Free BeWise Healthy Lifestyle Class: Finding Your Healthy Weight

Do you want to lose weight in a healthy way and discover what your healthy weight is? Well, join us for our second free BeWise Healthy Lifestyle class of the year: Finding Your Healthy Weight. You'll find the answers to these questions and learn many more tips about getting started with healthy weight loss and maintenance. Our class will include activities like measuring waist circumference and using a body composition machine to know your body fat percentage and recommendations! You'll also meet other women in the BeWise program. Invite your family and friends!

Location:
-Redwood Recreation Center
3060 South Lester (3100 S Redwood Rd)
West Valley City, UT 84119

Mark your calendar!

-Monday, January 23rd at 9 am—English
                                    & 10am—Spanish

-Wednesday, January 25th at 6 pm—English
                                         & 7pm—Spanish

What is your healthy weight loss advice? Share your experiences!