Friday, January 29, 2016

Hunger Fullness Scale

One way to get back in touch with your body and to live a healthier life is to pay attention and be mindful when you are eating. Start by paying attention to your hunger and fullness. Use the scale below to help you get more in tune with your eating habits and develop a healthier relationship with food.

Thursday, January 28, 2016

Dimensions of Health and Wellness

Health is not just a physical aspect. Consider the other aspects of health and think of ways you can improve your health by focusing on something beyond the physical.

Wednesday, January 27, 2016

Vary your Veggies

10 tips to help you eat more vegetables
It’s easy to eat more vegetables! Eating vegetables is important because they provide vitamins and minerals and most are low in calories. To fit more vegetables in your meals, follow these simple tips. It is easier than you may think.
  1. Discover fast ways to cook. Cook fresh or frozen vegetables in the microwave for a quick-and-easy dish to add to any meal. Steam green beans, carrots, or broccoli in a bowl with a small amount of water in the microwave for a quick side dish.
  2. Be ahead of the game. Cut up a batch of bell peppers, carrots, or broccoli. Pre-package them to use when time is limited. You can enjoy them on a salad, with hummus, or in a veggie wrap.
  3. Choose vegetables rich in color. Brighten your plate with vegetables that are red, orange, or dark green. They are full of vitamins and minerals. Try acorn squash, cherry tomatoes, sweet potatoes, or collard greens. They not only taste great but also are good for you, too.
  4. Check the freezer aisle. Frozen vegetables are quick and easy to use and are just as nutritious as fresh veggies. Try adding frozen corn, peas, green beans, spinach, or sugar snap peas to some of your favorite dishes or eat as a side dish.
  5. Stock up on veggies. Canned vegetables are a great addition to any meal, so keep on hand canned tomatoes, kidney beans, garbanzo beans, mushrooms, and beets. Select those labeled as “reduced sodium,” “low sodium,” or “no salt added.”
  6. Make your garden salad glow with color. Brighten your salad by using colorful vegetables such as black beans, sliced red bell peppers, shredded radishes, chopped red cabbage, or watercress. Your salad will not only look good but taste good, too.
  7. Sip on some vegetable soup. Heat it and eat it. Try tomato, butternut squash, or garden vegetable soup. Look for reduced- or low-sodium soups.
  8. While you’re out. If dinner is away from home, no need to worry. When ordering, ask for an extra side of vegetables or side salad instead of the typical fried side dish.
  9. Savor the flavor of seasonal vegetables. Buy vegetables that are in season for maximum flavor at a lower cost. Check your local supermarket specials for the best-in-season buys. Or visit your local farmer’s market.
  10. Try something new.  You never know what you may like. Choose a new vegetable—add it to your recipe or look up how to fix it online.

Tuesday, January 26, 2016

Focus on Fruit

10 tips to help you eat more fruits

Eating fruit provides health benefits. People who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health, such as potassium, dietary fiber, vitamin C, and folate (folic acid). Most fruits are naturally low in fat, sodium, and calories. None have cholesterol. Any fruit or 100% fruit juice counts as a part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

  1. Keep visible reminders. Keep a bowl of whole fruit on the table, counter, or in the refrigerator.
  2. Think about taste. Buy fresh fruits in season when they may be less expensive and at their peak flavor. Add fruits to sweeten a recipe.
  3. Think about variety. Buy fruits that are dried, frozen, and canned (in water or 100% juice) as well as fresh, so that you always have a supply on hand.
  4. Don’t forget the fiber. Make most of your choices whole or cut-up fruit, rather than juice, for the benefits that dietary fiber provides.
  5. Be a good role model. Set a good example for children by eating fruit every day with meals or as snacks.
  6. Include fruit at breakfast. At breakfast, top your cereal with bananas, peaches, or strawberries; add blueberries to pancakes; drink 100% orange or grapefruit juice. Or, try a fruit mixed with fat-free or low-fat yogurt.
  7. Try fruit at lunch. At lunch, pack a tangerine, banana, or grapes to eat, or choose fruits from a salad bar. Individual containers of fruits like peaches or applesauce are easy and convenient.
  8. Experiment with fruit at dinner, too. At dinner, add crushed pineapple to coleslaw, or include orange sections, dried cranberries, or grapes in a tossed salad.
  9. Snack on fruits. Dried fruits make great snacks. They are easy to carry and store well.
  10. Keep fruits safe. Rinse fruits before preparing or eating them. Under clean, running water, rub fruits briskly to remove dirt and surface microorganisms. After rinsing, dry with a clean towel.

Monday, January 25, 2016

Fruit and Veggie Challenge Starts Today

This is a great opportunity to focus on improving your health by adding more fruits and vegetables into your diet. Use the tracker sheet on page 37 of your participant packet and earn points each week based on the number of servings you eat.

Friday, January 22, 2016

Daily Caloric Intake

Whether your goal is weight loss or not it is important to understand and know how much fuel your body needs in order for you to be healthy and function properly. Look at page 8-10 in your participant packet to find out what your energy needs might be for you to accomplish your health goals.

Thursday, January 21, 2016

Understanding Your Body Composition

During the pre-assessments you should have had your body composition measured. It is important to understand what the information means so you can evaluate your improvement throughout the contest. A copy of this sheet is available on page 6 of your participant packet. If you have further questions about understanding your body composition talk to us at the weekly weigh-in or send us an email.

Wednesday, January 20, 2016

Measuring Success

During the first week of the contest we will highlight and explore the information found in your participant packet. We hope that you will take the time to read through all the information that is provided to you. The information is intended to help you determine a healthy approach to living a healthier life. We hope this contest will help you establish LIFESTYLE changes that will improve your health.

Living a healthier lifestyle is not just about weight loss. Another measurement of success you could consider is through inches lost or muscle gained. As you become more active you may lose inches and maybe not necessarily pounds. Maybe your goal is to increase your bicep size...whatever your goal is hopefully this tool will help you measure a different kind of success.

This chart is a way to keep track of your measurements at the beginning of the contest and compare the difference at the end of the contest. A copy of this chart can be found in your participant packet on page 7.

Tuesday, January 19, 2016

Kickoff TONIGHT!!!

TONIGHT IS THE NIGHT!!! The beginning of the 2016 Way to a Better Life Contest!

The kickoff will be held at the Gene Fullmer Recreation Center (8015 S. 2200 W.) from 5:30pm-7:30pm. You can come by anytime during the kickoff to complete your pre-assessment testing and pick up all the contest materials.

What to expect: 
*Anticipate the pre-assessments to take about 30-45 min. to complete.
When you arrive at Gene Fullmer you will go through six stations:
1- Check-in / Registration - Pick up contest packet
2- Weight - Weigh in for the your official starting weight
3- Body Composition - Body Fat percentage measured
4- Waist Circumference Measurement
5- Before Photo
6- Blood Pressure and Cholesterol Testing - *This station will most likely take the longest so please be patient. 

Monday, January 18, 2016

Contest Kickoff TOMORROW!

The 2016 Way to a Better Life Contest kickoff is TOMORROW evening. It is not too late to sign up. Fill out the paper form and bring it to the kickoff.

Kickoff: 5:30pm-7:30pm at Gene Fullmer Recreation Center.

Saturday, January 16, 2016

It's not too late to sign up!

Online Registration is NOW CLOSED!!! But is NOT too late to join! Fill out the paper form and bring it to the kickoff on January 19th between 5:30pm-7:30pm at Gene Fullmer Recreation Center.