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Tuesday, March 31, 2015

Healthy Meal Tips

10 tips for healthy meals

A healthy meal starts with more vegetables and fruits and smaller portions of protein and grains. Think about how you can adjust the portions on your plate to get more of what you need without too many calories. And don’t forget dairy—make it the beverage with your meal or add fat-free or low-fat dairy products to your plate.
  1. Make half your plate veggies and fruits. Vegetables and fruits are full of nutrients and may help to promote good health. Choose red, orange, and darkgreen vegetables such as tomatoes, sweet potatoes, and broccoli.
  2. Add lean protein. Choose protein foods, such as lean beef and pork, or chicken, turkey, beans, or tofu. Twice a week, make seafood the protein on your plate.
  3. Include whole grains. Aim to make at least half your grains whole grains. Look for the words “100% whole grain” or “100% whole wheat” on the food label. Whole grains provide more nutrients, like fiber, than refined grains.
  4. Don’t forget the dairy. Pair your meal with a cup of fat-free or low-fat milk. They provide the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. Don’t drink milk? Try soymilk (soy beverage) as your beverage or include fat-free or low-fat yogurt in your meal.
  5. Avoid extra fat. Using heavy gravies or sauces will add fat and calories to otherwise healthy choices. For example, steamed broccoli is great, but avoid topping it with cheese sauce. Try other options, like a sprinkling of low-fat parmesan cheese or a squeeze of lemon.
  6. Take your time. Savor your food. Eat slowly, enjoy the taste and textures, and pay attention to how you feel. Be mindful. Eating very quickly may cause you to eat too much. 
  7. Use a smaller plate. Use a smaller plate at meals to help with portion control. That way you can finish your entire plate and feel satisfied without overeating.
  8. Take control of your food. Eat at home more often so you know exactly what you are eating. If you eat out, check and compare the nutrition information. Choose healthier options such as baked instead of fried.
  9. Try new foods. Keep it interesting by picking out new foods you’ve never tried before, like mango, lentils, or kale. You may find a new favorite! Trade fun and tasty recipes with friends or find them online.
  10. Satisfy your sweet tooth in a healthy way. Indulge in a naturally sweet dessert dish—fruit! Serve a fresh fruit cocktail or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon.

Week 11 Weigh-In



Week 11 Weigh-In Tonight at West Jordan City Hall (8000 S. Redwood Rd.) The weigh-in will be held from 5:30pm-7:30pm. Come anytime during the 2 hour block.

Walking / Running Group:


  • The WBL Walking/Running Group will be meeting at Gene Fullmer at 6:00pm to start the walk either indoors on the walking track or outdoors in Veteran's Memorial Park depending on the weather. 


  • SEE YOU TONIGHT!!!

    Monday, March 30, 2015

    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.

    Saturday, March 28, 2015

    Saturday Walking/Running Group

    Walking / Running Group:
    • The WBL Walking/Running Group will be meeting at 9:00am on the Jordan River Parkway (1100 W. 7800 S.) just east of Gardner Village. Come join us!

    Friday, March 27, 2015

    Intuitive Eating Principle #9

    9. Exercise--Feel the Difference. Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm. If your only goal is to lose weight, it's usually not a motivating factor in that moment of time.

    Thursday, March 26, 2015

    Intuitive Eating Principle #8

    8. Respect Your Body. Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally as futile (and uncomfortable) to have the same expectation with body size. But mostly, respect your body, so you can feel better about who you are. It's hard to reject the diet mentality if you are unrealistic and overly critical about your body shape.

    Wednesday, March 25, 2015

    Intuitive Eating Principle #7

    7. Honor Your Feelings Without Using Food. Find ways to comfort, nurture, distract, and resolve your issues without using food. Anxiety, loneliness, boredom, anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won't fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you into a food hangover, but food won't solve the problem. If anything, eating for an emotional hunger will only make you feel worse in the long run. You'll ultimately have to deal with the source of the emotion, as well as the discomfort of overeating.

    Tuesday, March 24, 2015

    Intuitive Eating Principle #6

    6. Discover the Satisfaction Factor. The Japanese have the wisdom to promote pleasure as one of their goals of healthy living. In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence--the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting and conducive, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to   decide you've had "enough."

    Week 10 Weigh-In



    Week 10 Weigh-In Tonight at West Jordan City Hall (8000 S. Redwood Rd.) The weigh-in will be held from 5:30pm-7:30pm. Come anytime during the 2 hour block.

    Walking / Running Group:


  • The WBL Walking/Running Group will be meeting at Gene Fullmer at 6:00pm to start the walk either indoors on the walking track or outdoors in Veteran's Memorial Park depending on the weather. 


  • SEE YOU TONIGHT!!!

    Monday, March 23, 2015

    Intuitive Eating Principle #5

    5. Respect Your Fullness. Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you're comfortably full. Pause in the middle of a meal or food and ask yourself how the food tastes, and what is your current fullness level?

    Saturday, March 21, 2015

    Saturday Walking/Running Group

    Walking / Running Group:
    • The WBL Walking/Running Group will be meeting at 9:00am on the Jordan River Parkway (1100 W. 7800 S.) just east of Gardner Village. Come join us!

    Friday, March 20, 2015

    Intuitive Eating Principle #4

    4. Challenge the Food Police. Scream "NO" to thoughts in your head that declare you're "good" for eating under 1000 calories or "bad" because you ate a piece of chocolate cake. The Food Police monitor the unreasonable rules that dieting has created . The police station is housed deep in your psyche, and its loud speaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the Food Police away is a critical step in returning to Intuitive Eating.

    Thursday, March 19, 2015

    Intuitive Eating Principle #3

    3. Make Peace with Food. Call a truce, stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can't or shouldn't have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing When you finally “give-in” to your forbidden food, eating will be experienced with such intensity, it usually results in Last Supper overeating, and overwhelming guilt.

    Wednesday, March 18, 2015

    Intuitive Eating Principle #2

    2. Honor Your Hunger. Keep your body biologically fed with adequate energy and carbohydrates.
    Otherwise you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all
    intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal
    sets the stage for re-building trust with  yourself and food.

    Use the Hunger & Fullness Scale to listen to your body and pay better attention to when you are hunger and
    when you are full.

    Tuesday, March 17, 2015

    Intuitive Eating Principle #1

    Intuitive eating is an approach that teaches you how to create a healthy relationship with your food, mind, and body. Over the next week or so we will focus each day on 1 of the 10 guiding principles of Intuitive Eating. 

    1. Reject the Diet Mentality. Throw out the diet books and magazine articles that offer you false hope of losing weight  quickly, easily, and permanently. Get angry at the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back the weight. If you allow even one small hope to linger that a new and better diet might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.

    Week 9 Weigh-In at Gene Fullmer


    Week 9 Weigh-In Tonight at Gene Fullmer (8015 S. 2200 W.) The weigh-in will be held from 5:30pm-7:30pm. Come anytime during the 2 hour block.

    We will also be measuring your body composition so come prepared to spend a couple extra minutes for that additional assessment

    Walking / Running Group:
    • The WBL Walking/Running Group will be meeting at Gene Fullmer at 6:00pm to start the walk over inside on the the indoor track. 
    SEE YOU TONIGHT!!!

    Monday, March 16, 2015

    Nutrition Challenge Starts TODAY!!!

    Today is the start of the third and final health challenge during the WBL Contest. Completing this 4 week challenge will enter you into the raffle drawing for a prize of $50.

    Start tracking your fruits and vegetable consumption for the opportunity to be entered into the raffle at the end of the 4 week challenge.


    Sunday, March 15, 2015

    Nutrition Challenge Starts TOMORROW

    TOMORROW is the start of the third and final challenge during the WBL Contest. Completing this 4 week challenge will enter you into the raffle drawing for a prize of $50.

    Start tracking your fruits and vegetable consumption for the opportunity to be entered into the raffle at the end of the 4 week challenge.


    Be Active Challenge ENDS Today!!!

    Today is the END of the Be Active Challenge! Turn in your tracker on Tuesday at the weigh-in for entry into the challenge prize drawing.



    Saturday, March 14, 2015

    Saturday Walking/Running Group

    Walking / Running Group:
    • The WBL Walking/Running Group will be meeting at 9:00am on the Jordan River Parkway (1100 W. 7800 S.) just east of Gardner Village. Come join us!

    Friday, March 13, 2015

    Exercise Hydration

    Goals of Hydration

    • Begin exercise well hydrated by drinking fluids during the day and within the hour before the exercise session.
    • Replace sweat losses by drinking fluids regularly during exercise.
    • Rehydrate after exercise to replace weight lost as fluid during exercise.
    • Follow a personalized fluid replacement plan to prevent the consequences of excessive (greater than 2% body weight loss) dehydration such as early fatigue, cardiovascular stress, increased risk of heat illness, and decreased performance.
    Fluids Surrounding Exercise
    • For short duration (less than 60 minutes), low to moderate intensity activity, water is a good choice to drink before, during, and after exercise.
    • Sport drinks (6-8% carbohydrate) are good options for moderate to high intensity activity lasting longer than 60 minutes, especially when the goal includes replacing carbohydrate and electrolytes.
    • For those who experience high sodium losses during exercise, eat salty foods in a pre-exercise meal or add salt to sports drinks consumed during exercise.
    • Rehydrate following exercise by drinking enough fluid (water or sports drinks) to replace fluid lost during exercise. Replace fluid and sodium losses with watery foods that contain salt (soup, vegetable juice). Replace fluid and potassium losses by consuming fruits and vegetables.
    Source:
    American Dietetic Association

    Thursday, March 12, 2015

    Exercise Tip #4

    Other Great Exercise Tips:

    • Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather and the activity.
    • Find a convenient time and place to do activities. Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.
    • Use music to keep you entertained.
    • Surround yourself with supportive people. Decide what kind of support you need. Do you want them to remind you to exercise? Ask about your progress? Participate with you regularly or occasionally? Allow you time to exercise by yourself? Go with you to a special event, such as a 10K walk/run? Be understanding when you get up early to exercise? Spend time with the children while you exercise? Try not to ask you to change your exercise routine? Share your activity time with others. Make a date with a family member, friend or co-worker. Be an active role model for your children.
    • Don't overdo it. Do low- to moderate-level activities, especially at first. You can slowly increase the duration and intensity of your activities as you become more fit. Over time, work up to exercising on most days of the week for 30-60 minutes.
    • Keep a record of your activities. Reward yourself at special milestones. Nothing motivates like success!

    Reference:
    Exercise Tips from the American Heart Association

    Wednesday, March 11, 2015

    Exercise Tip #3

    Variety!
    When figuring out an exercise plan that works for you make sure you have enough variety in your exercise
    routine that you won’t get bored. Variety is also important because our bodies are very good at adaptation. If we do the same thing over and over again our body gets used to it and we aren’t getting the same benefit we did when we first started. Adding variety helps to continuously push our bodies to its limits and in doing so makes us stronger. Variety can come in many forms: doing more repetitions, adding more weight, increasing the length of time, changing the type of exercise completely.

    Reference:
    Exercise Tips from the American Heart Association

    Tuesday, March 10, 2015

    Exercise Tip #2

    Don’t Give Up!
    You may have to try out various forms of exercise and different routines to find what works for you
    personally. Don’t give up or get discouraged if your planned exercise regimen fails. Try something different and continue to try new things until you find what works.

    Week 8 Weigh-In



    Week 8 Weigh-In Tonight at West Jordan City Hall (8000 S. Redwood Rd.) The weigh-in will be held from 5:30pm-7:30pm. Come anytime during the 2 hour block.

    Walking / Running Group:

  • The WBL Walking/Running Group will be meeting at Gene Fullmer at 6:00pm to start the walk either indoors on the walking track or outdoors in Veteran's Memorial Park depending on the weather. 


  • SEE YOU TONIGHT!!!

    Monday, March 9, 2015

    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!

    Saturday, March 7, 2015

    Saturday Walking/Running Group

    Walking / Running Group:
    • The WBL Walking/Running Group will be meeting at 9:00am on the Jordan River Parkway (1100 W. 7800 S.) just east of Gardner Village. Come join us!

    Thursday, March 5, 2015

    Being More Active Part 4

    Don’t let bad weather slow you down.
    • There are many ways to be active at home:
      • if you have stairs—make a few extra trips.
      • if you don’t have much room, you can run or march in place.
    • Grab an umbrella and a friend and go for a walk in the rain or walk at the mall.
    • After a brisk walk in cold weather, treat yourself to a nice, hot cup of coffee, tea or hot chocolate.
    • If the weather is cold, dress warmly—wear layers and a hat and gloves.
    • If it’s hot, swim, take a brisk walk in an air-conditioned building, or walk first thing in the morning or in the evening in a well-lit area.
    • If you are active outside in the heat, drink plenty of water.

    Tuesday, March 3, 2015

    Being More Active Part 3

    Find tricks to help you stick with it.
    • Pick activities you really enjoy!
    • Get your friends and family to join you.
    • Set simple goals and work up slowly. Reward yourself when you stick to your goals.
    • Try something new.
    • Find a walking buddy—you will not want to let your buddy down if you know they are counting on you.
    • Instead of trying to add extra activities to a busy schedule, make work time (at home or on the job) work for you:
      • look for chances to move a little more or a little faster.
      • at break or lunchtime, go for a quick walk.

    Week 7 Weigh-In



    Week 7 Weigh-In Tonight at West Jordan City Hall (8000 S. Redwood Rd.) The weigh-in will be held from 5:30pm-7:30pm. Come anytime during the 2 hour block.

    Walking / Running Group:


  • The WBL Walking/Running Group will be meeting at Gene Fullmer at 6:00pm to start the walk either indoors on the walking track or outdoors in Veteran's Memorial Park depending on the weather. 


  • SEE YOU TONIGHT!!!