“Our physical body is a marvelous blessing and a timeless trust” (David A. Bednar, “Ye Are the Temple of God,” Ensign, Sept. 2001, 20).
Healthy Tip of the week
December 30
"Learn to use moderation and common sense in matters of health and nutrition, and particularly in medication. Avoid being extreme or fanatical or becoming a faddist.
Honor the principle of the Word of Wisdom and you will receive the promised blessings (see D&C 89:18, 20)." - Ensign Jan. 2013 How To Live The Word of Wisdom Pres. Boyd K. Packer
December 17
Holiday Cooking Substitutions that Make Food Healthier
By the cookbook: Mashed potatoes
Substitution: Pureed cauliflower
Mashed potatoes are a holiday staple. But they often contain so much sour cream and butter that they're a caloric nightmare. Pureed cauliflower gets its flavor from things like garlic and buttermilk, has about a quarter of the calories, and has a texture that's similar to mashed spuds.
December 10
Start your resolution early. People sabotage themselves by planning to get fit starting in January, leading to a "diet tomorrow, indulge today" mentality. Avoid this psychological trap, and give yourself the fit of an early start. Resolve to eat 50 percent more fruits and vegetables during the holidays and begin the year leaner.
December 3
Choose the small plate. Research shows that people tend to eat whatever they put on their plates--even if their brains are screaming, "Stop! You're full!" If you hit the buffet line with a large plate, you're more likely to overeat. Instead, take the smallest plate possible. If you're still hungry, you can make a return trip.
November 25
Walk in the winter wonderland. One of the simplest ways to prevent holiday weight gain is to exercise every day. Unless the weather is terrible, find reasons to walk daily, including walking with your family between the main course and dessert.
November 19
Avoid Weight Gain During the Holidays
Ho, ho, H2O! Carry a bottle of water everywhere and drink from it throughout the day. Water fills your stomach and reduces feelings of hunger. Drink your fill before going to a party or fancy restaurant, and you'll probably eat less.
November 12
Add fiber and omega’s with flaxseed (www.health.com) In baking, eggs help baked goods rise and become light and fluffy. They’re also needed to prevent the baked goods from crumbling or falling apart. However, if you’re watching your cholesterol or simply want to reduce calories and fat, ground flaxseeds are a great way to add healthy fiber and omega-3 fats to your recipe. When mixed with water, they become great substitution for eggs.
November 5
What is the Word of Wisdom?
The Word of Wisdom is a law of health revealed by the Lord for the physical and spiritual benefit of His children. On February 27, 1833, as recorded in section 89 of the Doctrine and Covenants, the Lord revealed which foods are good for us to eat and which substances are not good for the human body. He also promised health, protection, knowledge, and wisdom to those who obey the Word of Wisdom. How familiar are you with the word of wisdom?
October 29
Helpful hints on walking:
- Posture is Key - In order to get the most out of walking good posture is crucial. Keep your head up and your spine straight and look straight ahead. Keep your arms and shoulders loose (do look down occasionally to avoid possible road obstacles). :)
- Take deep, regular breaths - Never hold your breath.
- Walk, don't Run - to get the most out of your walk you should keep a brisk pace, but not fast. You should be able to individually determine a correct pace shortly after starting your walking routine. If you find it is difficult to breathe easily, show down., You're obviously walking too fast.
- Is your Body Trying to tell you Something? The expression "if it feels food, do it" applies to walking and the opposite is also true. If you have a lot of pain or discomfort, check with your doctor.
- Stride - Try to take long, smooth strides. Your motion should be fairly effortless, with your arms swinging at your sides for balance.
October 22
While walking is easier on your body, it can be just as beneficial as running in helping you lose wight. IF you run for 30 minutes at 5 miles per hour you will burn about 285 calories. If you walk for 30 minutes at 4 miles per hour you will burn 165 calories on a level surface, 225 on a slight incline of 5%, and 360 calories on a 10% incline.
October 15
Safe
Walking is probably the safest exercise you can do. It doesn't require prior training or conditioning and doesn't involve a great deal of physical exertion in the beginning. Studies have even shown that due to the design of our body, walking is more natural than sitting, standing or running, and walking is not as stressful to the body as other exercises.
For example running is much more stressful on the heart and joints and leads to many more injuries. The shock impact of a runner's step is 3-4 times a person's weight, while walking is only 1 1/2. Some sports like basketball and tennis can have a shock force of 7 times a person's weight.
October 8
Did you know there are so many health benefits from walking? Here are some of them:
- Burns almost as many calories as jogging
- Eases back pains
- Slims your waist
- Lowers blood pressure
- Reduces levels of bad cholesterol reduces heart attack risk
- Enhances stamina and energy
- Lessens anxiety and tension
- Improves muscle tone
- Easy on your joints
- Reduces appetite
- Increases aerobic capacity
- Can be done in short bouts
- Slows down osteoporosis bone loss
- Can be done when you're traveling
October 1
WALKING (taken from sportline.com)
An Activity You Do Every Day.
The Number One Activity Everywhere!
Running... no ... cycling ... no ... skating ... no. None of these activities can make the claim that walking can. Walking is the #1 participation sport worldwide. Why?
The next few weeks we'll let you know a few of the good reasons. Here's the first one:
Easy to Do - There is no great trick to walking. It does not require any special skills or advanced conditioning. Walking doesn't require any special equipment or clothing. All you need is a good pair of walking shoes, comfortable clothing, a pedometer, and you're all set.
September 24
Can you fill in the blanks to find these secrets to healthy eating and physical activity?
2. Do moderate physical activities for ?? minutes daily.
3. Eat ?? to get going in the morning.
4. Vigorous activities make you ?? and breathe hard.
5. Eat a ?? of foods every day.
6. Take a 10 minute ?? break every hour while you read, ?? or do homework.
7. Smart ?? are just what you need if you get hungry between meals.
8. Be sure to ?? your muscles before and after work-outs.
9. Use the ?? Facts Panel and the Food ?? Pyramid to help you balance food choices.
10. Keep ?? to stay in shape.
Answers:
2. 30
3. Breakfast
4. Sweat
5. Variety
6. Activity, watch tv
7. Snacks
8. Stretch
9. Nutrition, Guide
10. Moving
Sept 10
The Kids Activity PyramidEach week you can have fun and be active by trying the following things...
With Friends: -Dance to music
-Play games like tag and hopscotch
-Join a sports team at school or the park
With Family: -Go on a walk together
-Play at the park
-Turn off the TV for a day
By Yourself: -Fly a kite
-Do cartwheels, somersaults, or jumping jacks
-Practice sports skills
Sept. 3
Food Guide Pyramid Food Guide Pyramid is a practical tool to help you make food choices that are consistent with the Dietary Guidelines for Americans. Using the Pyramid enables you to eat a variety of foods daily so that you can get the nutrients you need.
To make the most of the Pyramid, you need to know what counts as a serving.
Food Group: Vegetable
Serving Size: 1 cup raw, leafy vegetables, 1/2 cup cooked or chopped raw vegetables or 3/4 cup vegetable juice
Food Group: Bread
Serving Size: 1 slice bread, 1/2 bagel or English muffin, 1 ounce ready-to-eat cereal, 1/2 cup cooked cereal, rice or pasta, or 5-6 small crackers
Food Group: Fruit
Serving Size: 1 medium piece of fruit, 1/2 cup mixed fruit or 3/4 cup fruit juice
Food Group: Milk
Serving Size: 1 cup milk or yogurt, 1-1/2 ounces natural cheese or 2 ounces process cheese
Food Group: Meat
Serving Size: 2-3 ounces cooked lean meat, poultry or fish (about the size of a deck of cards.) Other foods which count as 1 ounce meat; 1/2 cup cooked dry beans, 1 egg, 2 tablespoons peanut butter or 1/2 cup nuts
Aug 27
Make healthy eating and physical activities fun!
Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. Be adventurous - try new sports, games and other activities as well as new foods. You'll grow stronger, play longer, and look and feel better! Set realistic goals - don't try changing too much at once.
Aug 20
Foods aren't good or bad.A healthy eating style is like a puzzle with many parts. Each part -- or food -- is different. Some foods may have more fat, sugar or salt while others may have more vitamins or fiber. There is a place for all these foods. What makes a diet good or bad is how foods fit together. Balancing your choices is important. Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, you don't need a third.
Aug12
Join in physical activities at school.
Whether you take a physical education class or do other physical activities at school, such as intramural sports, structures activities are a sure way to feel good, look good and stay physically fit.
Aug. 5
Eat more grains, fruits and vegetables.
These foods give you carbohydrates for energy, plus vitamins, minerals and fiber. Besides, they taste good! Try breads such as whole-wheat, bagels and pita. Spaghetti and oatmeal are also in the grain group.
Bananas, strawberries and melons are some great tasting fruits. Try vegetables raw, on a sandwich or salad.
July 30, 2012
Get fit with friends or family.
Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week.
July 23, 2012
Balance your food choices - don't eat too much of any one thing. You don't have to give up foods like hamburgers, french fries and ice cream to eat healthy. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat and many different vitamins and minerals such as vitamins C and A, iron and calcium from a variety of foods. Balancing food choices from the Food Guide Pyramid and checking out the Nutrition Facts Panel on food labels will help you get all these nutrients.
July 16, 2012
Work up a sweat.
Vigorous work-outs - when you're breathing hard and sweating - help your heart pump better, give you more energy and help you look and feel best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging, or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.
July 9, 2012
Snack smart. Snacks are a great way to refuel. Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips and candy are OK for occasional snacking.
July 2, 2012
Get Moving! It's easy to fit physical activities into your daily routine. Walk, bike or jog to see friends. Take a 10-minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.
June 25, 2012
Start your day with breakfast.
Breakfast fills your "empty tank" to get you going after a long night without food. And it can help you do better in school/work. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza!
June 18, 2012
***To protect your vision at work and at play, wear protective eyewear. When outdoors, wear sunglasses that block at least 99% of ultraviolet A and B rays. Sunglasses can help prevent cataractscataracts, as well as wrinkles around the eyes.
And when playing sports or doing tasks such as mowing the lawn, wear protective eyewear. Ask your eye doctor about the best type; some are sport-specific.
June 11, 2012
****You know you need to, now it's time to start: floss every single day. Do it at the beach (in a secluded spot), while reading on your patio, or when watching TV -- and the task will breeze by.
Flossing reduces oral bacteria, which improves overall body health, and if oral bacteria is low, your body has more resources to fight bacteria elsewhere. Floss daily and you're doing better than at least 85% of people.
June 4, 2012
***If you do one thing this summer to improve your diet, have a cup of mixed fresh berries -- blackberries, blueberries, or strawberries -- every day. They'll help you load up on antioxidants, which may help prevent damage to tissues and reduce the risks of age-related illnesses. Blueberries and blackberries are especially antioxidant-rich.
A big bonus: Berries are also tops in fiber, which helps keep cholesterol low and may even help prevent some cancers.
March 28, 2012
Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.
March 21, 2012
Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.
March 14, 2012
Know your diet pitfalls. To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.
May 7, 2012
Reduce, don't eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.
Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices.
Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly.
If you love fried chicken, however, you don't have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.
Healthy Tip of the Week - April 30, 2012
**One crucial point people neglect to do when trying to slim down is to take in sufficient food. This seems surprising, because excess weight loss ultimately is about ingesting significantly less than the body has to function. Nonetheless, you have to take in enough calories to ensure that your body maintains its normal metabolic process. Consider in too little meals, and your physique will go into “starvation mode,” generating essentially the most of each calorie. So make sure to eat adequate of the correct sorts of food items when you are wanting to slim down.
Healthy Tip of the Week - April 22, 2012
**One great suggestion to aid you to lose weight is to carry out a cardio session proper after you raise weights. Scientific studies have proven that you burn up more body fat once you carry out cardio proper after a session of excess weight lifting. This really is great way to obtain the most out of your exercises.
Healthy Tip of the week - April 9, 2012
**Stress Reduction
Find something to be grateful for every day.
Take 10 slow, deep conscious breaths each morning and evening.
Smile whenever you make eye contact with another person. It will make you both feel better.
Practice distancing yourself from negative emotions by observing them without judgment when they occur.
March 26, 2012
**Try these supplements .....
Vitamin C with bioflavonoids (1,000 mg/day): Vitamin C is a powerful antioxidant and anti-inflammatory, which circulates in the blood and lymphatic system. It boosts the immune system and aids in healing. It is found in many citrus fruits.
Omega-3 Essential Fatty Acids (3 grams/day with each gram containing 180 mg EPA/120 mg DHA): Essential fatty acids protect against hardening of the arteries by promoting the formation of good prostaglandins, thinning the blood and reducing the stickiness of blood cells. They can be found in coldwater fish like salmon and halibut and flax seeds.
B Complex Vitamins: B vitamins are essential for the conversion of glucose into energy. You can find B vitamins in brown rice, dried beans and organ meats.
Healthy Tip of the Week
Food Shopping
In the grocery store, stick to the outer perimeter. That's where you'll find fresh fruit, veggies, dairy products, fish and meats, and usually whole grains and breads. Avoid the aisles, which are full of processed foods.
Sports DrinksSports drinks are necessary only if you exercise for more than 60 minutes. If you drink them regularly or after short workouts, you'll end up consuming more calories than you burn off
Morning Sickness (For those of you that are pregnant or know someone who is)
To calm a queasy tummy, try a simple dish of chopped crystallized ginger mixed with a teaspoon each of honey and lime juice, mixed with watermelon balls. It's very refreshing!
Take a Nap
Sleep 45 minutes or less to avoid entering into deep sleep, when you may awaken feeling groggy, or sleep about 2 hours to sleep through an entire sleep cycle. Either way, you'll awaken refreshed.
** FREE Exercise Classes**
Held at the Stake Center (900 South 50 East) MWF
All classes are 9:00am - 10:00am
Mondays - taught by Ganeen (not sure on the type of exercise)
Wednesdays - taught by Sarah and Sariah (Zumba)
Fridays - taught by Sam (Jazzercise, Yoga and one other one, maybe strength training)
There is a calendar on the door to the gym that has classes including the type of class for the month of March.
**Bananas are one of the most calorific fruits available. Although it would be difficult to get fat from overeating them, they are packed with potassium, which is one of the most effective minerals in the building of muscles in the body.
They are also one of the best fruits that contain digestible carbohydrates, which is just what the body is looking for both before and after exercising.
Bananas also contain three forms of natural sugars in the form of fructose, sucrose and glucose, which all offer, as with any natural sugar, instant resources of energy for the body. The soft texture of the fruit makes them very easy to digest and are quickly broken down by the body, with the added benefit of alleviating hunger pangs, thanks to it’s substantial amount of dietary fiber.
**In recent studies, chocolate milk has been pitted against the more traditional ‘recovery’ drinks on the market at present. These well known sports beverages are designed to quickly replace lost fluids, vitamins and carbohydrates that are lost during exercise. One of the drawbacks of these drinks is that they can become expensive for the athlete who drinks them every day.
Chocolate milk differs in the fact that it contains protein as well as vitamins, minerals and fats that are all beneficial to the body after a workout. The chocolate portion of the mils also provides the body with sugars, which are absorbed quickly by the body after exercise to ‘refuel’ itself. Apart from the nutritional benefits, it is also more economical to buy a large carton of milk and add chocolate syrup to it, rather than constantly having to purchase bottles of sports drinks.
**Laugh often.
Recent studies are showing the significance of how laughter, fun, and mirth help keep people healthy, as well as heal sick bodies. Everyone really is a unique, hilarious person. Look for the hilarity in every situation and keep laughing
**Surround yourself with a great support system (family, friends).
Keep yourself surrounded from every side with positive-minded, healthy people who are on YOUR team - People who will care for, support, love, respect, and appreciate you
Healthy Eating
Eat throughout the day so that you're constantly satisfied. The less you eat, the more likely you are to sink into starvation mode and make your body want to store fat.
Take a Breath
Deep breathing raises levels of blood oxygen, promoting health in many ways — from stimulating the digestive process to improving fitness and mental performance
Outwit Aging
Taking classes, reading, taking up a hobby or playing board games can keep your mind strong.
Apps for Smart phones./ Internet page
A great app for counting calories and exercise is Myfitnesspal. You can download this to your smartphone or go online and do it there. I have been using it for a week. It is interesting to keep track of calories you eat in a day and also to be able to record the workouts you do and have it recalculate your calories per day. It will ask you for you for some personal info and then you will put in a goal weight. It does the rest. :)
