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.

Last-Minute Black Bean Soup

Makes 4 Servings

Ingredients
One 19-ounce can black beans, undrained
1 1/2 cups frozen corn kernels
1/2 cup salsa
1/2 cup water
1 tablespoon bottled or fresh lime juice
1/2 to 1 teaspoon chili powder
1/2 to 1 teaspoon ground cumin
1/4 cup preshredded reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream, optional

Directions
In a medium saucepan, combine the beans, corn, salsa, water, lime juice, chili powder, and cumin. Cover and bring to a boil. Reduce the heat and simmer, uncovered, about 5 minutes.
Serve in individual bowls and top with the cheese and sour cream as desired.

Nutrition Information per Serving: 190 calories, 4g fat (0g saturated), 600mg sodium, 33g carbohydrate, 9g fiber, 11g protein, 15% vitamin C, 10% calcium, 15% iron

Source:
Last-Minute Black Bean Soup

Special Heart Health Seminar

Celebrate American Heart Month 2012 

by learning more about your heart's health!

Join Dr. Lillian Khor and the University of Utah Center of Excellence in Women's Health for a special heart health seminar at the Salt Lake City Library auditorium on February 23 at 6:30 pm.

With Special Guest, Kathy Coffy, a Heart Attack Survivor.

The event is free and open to the public.  For more information call (801) 585-9971 or visit http://healthsciences.utah.edu/COEWomensHealth

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, February 16th 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

Diabetes Events and Classes

Do You or a Loved One have Diabetes??

Learn how to be healthy and change the future of diabetes at the American Diabetes Association Diabetes Expo!

Where: South Towne Expo Center in Sandy, Utah

When: Saturday, February 25 from 9am-4pm

Why: To listen to great speakers and learn how to live healthy with diabetes

For more information, check out www.facebook.com/diabetesexposlc  

Also, come to Free Diabetes Education Group Classes provided by the Diabetes Specialty Center!

Where: Diabetes Specialty Center

3793 South State Street, Salt Lake City, UT 84115

When: Wednesday, Feb 29 from 6-7pm 

(usually the last Wednesday of the month)

Why: The topic for this month is Diabetes and Neuropathy with Dr. Bret Boyle.  Come and learn!

For more information, call (801) 263-5448 or email events@diabetesspecialty.com 

Free BeWise Healthy Lifestyle Class: Strength Training & Its Benefits

Do you want to incorporate strength training into your exercise routine to become stronger and toner? Come to our health classes this week and learn how: Strength Training & Its Benefits! We'll teach about strength training and then do exercises with resistance bands and exercise balls. Bring them to the class if you have them already. Or else we'll give you one! Bring anyone you like and meet other women!

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

When:
-Tuesday, February 7th at 9 am—English
                                        10am—Spanish
-Wednesday, January 25th at 6 pm—English
                                              7pm—Spanish


What other strength training exercises do you do at home? What benefits have you seen from doing these type of exercises? Please share!