Free BeWise Healthy Lifestyle Class: Zumba!

Do you want to learn how to exercise through zumba? Come to our health class this week with exercise clothes and shake it! Together with other women in the BeWise program, we'll follow a 30 minute exercise dvd to get some cardio, strength training, and stretching. Zumba is an exhilarating, Latin dance inspired, calorie-burning dance fitness program. It blends international music with dance and aerobic elements and steps. It’s easy to follow and is for all ages. Bring anyone you like....friends, family or neighbors! Zumba classes are every third Thursday of the month.
Location:
Salt Lake County Government Center
Fitness Center Studio- Room S4600 (South building, fourth floor)
2001 South State Street
Salt Lake City, UT 84114

When:
Thursday, March 15th at 10 am

What other types of dancing or exercise do you like to do? Tell us about them below!

If you would like to receive email reminders about our health classes and other health information, please send us an email at bewise@slco.org

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: Go Green for St. Patrick's Day-Fruits & Veggies

Add more green to your month by eating more fruits and veggies!

Come to our Fruits and Veggies class next week!

Learn about its benefits and how to add more fruits and veggies into your recipes and daily life! Invite anyone you like to come too.

Location: Central City Rec Center (615 S 300 E, Salt Lake City)

When: Tuesday, March 6: 9am in English, 10am in Spanish

OR

            Thursday, March 8: 6pm in English, 7 pm in Spanish 

What are your tips to incorporate more fruits and veggies into your diet? Share with us! Also check out the recipe below for a fruity treat!!

Banana Strawberry Smoothie

Makes 3 Servings

Ingredients
1 1/2 cups apple juice
1 cup frozen strawberries
1/2 cup lowfat strawberry yogurt
1/2 ripe banana

Directions
Place the juice, strawberries, yogurt, and banana in a blender. Blend until well combined. Pour into individual glasses and serve with a straw.

Nutrition Information per Serving: 130 calories, 1g fat (0g saturated), 35mg sodium, 29g carbohydrate, 2g fiber, 2g protein, 35% vitamin C

Source:
Banana Strawberry Smoothie

Buying Healthy Bread

When it comes to buying bread you almost need an advanced degree to figure out what you're really getting. Every label claims to be "whole wheat" or "whole grain" but is it really? Picking out a healthy whole grain bread can be difficult. The following are some tips to ensure you get the healthiest when bread shopping:

Whole Wheat vs. Refined
Choose whole grain because it keeps all three parts of grain. “Refined,” “milled” and white breads have the bran and some of the germ removed, so it doesn’t contain fiber. Whole wheat and whole rye are some common whole-grain breads, but read the label to get the real deal.

Read the Labels
Make sure the first ingredient listed has the word “whole” — like whole rye, whole wheat or whole cornmeal. Don't be tricked by packaging that syas, “made with whole grains,” “made with whole wheat,” “multigrain,” “contains wheat flour” or “contains unbleached flour” — this means only a small percent of the bread contains whole grains (not enough for any significant health benefits).

Hidden Ingredients
Find bread without high-fructose corn syrup listed in the top 4 ingredients. Finding bread completely free of the sweetener can be even more challenging. Sometimes you may also see cheese added to the mix.

Here’s a summary of some common breads you can find:
• Whole Wheat: Look for the words “100% whole wheat” on the package, and the ingredients should list “whole-wheat flour” as the first ingredient.

• Multigrain: As the name implies, it’s made from many grains — this doesn’t mean that they’re whole grains. Even if the package says that it contains wheat — it may only make up 2 or 3% of the bread. If the label lists “enriched wheat flour” as the first grain, it’s not the real deal.

• Brown Bread: Just because it’s brown doesn’t mean it’s healthier. Many companies add food coloring or molasses to create that brown color.

• Potato Bread: This bread barely has any fiber. Plus, potato flour is usually the fifth or so ingredient (“enriched wheat flour” is typically the first ingredient and there’s often dairy in there). Calories range from around 80 to 100 per slice, so watch your portions, too.

What To Choose
Aim for 110 calories or less per slice and at least 3 grams of fiber. If you have the time, bake your own — you can freeze extras for later.

Reference: Aisle by Aisle: Buying Healthy Bread by Toby Amidor from the FoodNetwork.com

What are your favorite whole wheat breads? Do you have a good recipe for some homemade? Tell us.

Free BeWise Healthy Lifestyle Class: Meal Planning on a Budget

Do you want to learn how to save money on food and plan meals? Come to our healthy lifestyle class this week and learn how: Meal Planning on a Budget! The classes will be taught by the University of Utah Extension with food samples! Invite family, friends, and neighbors to come along and then RSVP so we know how much food to bring. Please RSVP by calling Alysia at 385-468-4055 or by email at: bewise@slco.org.

Location:
Holladay Lions Recreation Center
1661 East Murray-Holladay Road (4800 S)
Holladay, UT 84124

When:
-Tuesday, February 21st at 9 am—English
                                        10am—Spanish
-Wednesday, February 22nd at 6 pm—English
                                                 7pm—Spanish

What are your tips and tricks of meal planning on a budget?

Resistance Bands

There is an abundance of exercise equipment available.  It is difficult to know what will be a worthwhile investment. Exercise equipment can get pretty expensive but there are items out there that won't break your budget and will give you a lot of the same benefit. One piece of equipment I personally love using during my workouts are resistance bands.

Inexpensive

You can generally find resistance bands for about $5.00 to $15.00 with a variety of different types and also resistance. Some resistance bands are strips of elastic material and others are tubing with handles for better grip.  Resistance bands also come with a variety of resistance levels. Thicker elastics or tubing (different colors) are going to give you greater resistance.

Benefits

The beauty about a resistance band is that you can add a resistance band to almost any exercise to add a little more...RESISTANCE! By using a resistance band you make the muscle work a little more and as a result your muscles are stronger and more toned. Resistance bands are great for strength training workouts, increasing coordination and balance, you can them with you when you travel, and they are great for all fitness levels.

Examples

Back
Sit in a chair or on the floor with your legs straight out in front of you. Loop the band around the soles of your feet so that the band is tight. With your palms facing each other, breathe out and bring your shoulder blades together. Bend your elbows and bring your hands to your chest. Repeat.



Biceps
Stand on the band with knees slightly bent. Keep your elbows to your side and palms up. Curl your arm up toward your chest and lower slowly. Repeat.

Shoulder

Sitting or standing on the band, hold the band in each hand at shoulder height. Extend the arm straight up, but do not lock. Slowly lower arms and return hands to shoulder height. Repeat.

 

Squat

Stand securely on the band with both legs about shoulder width apart. Keeping your head up and the back flat, bend your knees like you were going to sit in a chair. Do not bend the knee past 90 degrees. Make sure that your knees do not extend out past your toes. Repeat.



Triceps Press
Keeping good posture, sit on the band. Place one hand slightly behind your head with your elbow at your ear and palm facing upward. Straighten your arms over your head. The elbow should be slightly bent throughout the exercise and you should lift and lower your arm slowly. Repeat.



Band Pull Down
While sitting, hold the band with your hands about 12 inches apart. Extend your arms over your head. Keeping good posture, pull the band so that your arms are out to your side. Make sure that your elbows are straight and in line with your shoulders. Return under control to the starting position. Repeat.



Chest Press
Sitting or standing, center the band on your upper back and shoulders. Adjust resistance by wrapping band around the hand (palms should face downward). Keeping the elbows slightly bent, pull the band out in front of you. Repeat.

Example images are from the Utah Department of Health's BeWise Program.