Points, Weight Loss, and Fat % Loss Rankings for Week 5

Weigh-in (including Body Composition) this Thursday, 5:30-7:00pm for Both Tracks

Come to the weigh-in this Thursday any time between 5:30 and 7:00pm. The weigh-in will be at West Jordan City Hall (8000 S. Redwood Rd.) out in the hall/lobby area. Since we will be taking your body composition and your weight you will be able to see your progress in body fat and weight loss. Make sure you bring your participant booklets. We will also be there to answer any questions you have about the competition so far. If for whatever reason, you have a conflict, and cannot make the weigh-in, please e-mail Jason at jjcloward@slco.org ahead of time to try to make special arrangements to weigh-in.

Week 3 Rankings for Weight Loss and Points (for Standard Track only)

2019 Way to a Better Life Contest Wrap Up

CONGRATULATIONS!

YOU DID IT! 

You completed the 2019 Way to a Better Life Contest!

We hope you enjoyed the contest and that you found ways to create lasting habits that will continue to improve your health.

The winners of the 2019 Way to a Better Life Contest will be announced next Thursday, April 25 at Gene Fullmer at 6pm and will last for approximately 30 minutes. We will also provide a summary of the contest and raffle off other prizes.

We hope you can come join us to celebrate your success and the success of others that participated in the contest.

Final Weigh-In TONIGHT

It is already here! The final weigh-in for the 2019 Way to a Better Life Contest. 

The final weigh-in 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 final weigh-in to complete your post-assessment testing and record your final weight and points for the contest.

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

Fruit and Veggie Tip: Roast or Stew

ROAST

• Red peppers in the oven at 450°, turning every 15 minutes until done (blackened skins). Peel off the skin and slice them, then drizzle in oil and garlic and refrigerate. A Perfect addition to any salad, sandwich or antipasto dish!
• Whole red potatoes in the oven after tossing them in a mixture of olive oil, garlic and rosemary until tender for a mouth-watering side to any meal!
• Some winter vegetables cut in large pieces – parsnips, turnips, rutabaga, beets, sweet potato are some good choices. Coat lightly with olive oil, sprinkle with your favorite herbs, and roast at 425° for 30-40 minutes until tender and browned.
• Brussels sprouts drizzled lightly with olive oil, and sprinkled with salt. Magnifique!
• Thin slices of sweet potato to make chips.

STEW

• Pears. Peel and core and stew gently in cinnamon, sugar and water until tender. Perfect for an after-dinner treat!
• Cabbage with tomatoes and garlic to serve over rice for a unique side dish to any meal!
• Classic stew vegetables such as potatoes, carrots, green beans, celery, onions in canned tomato sauce. Substitute canned beans like kidney beans or black beans for meat.
• Frozen corn, onions, peppers, celery, and salsa. Serve over rice. Add some red or black beans and call it a meal!
• Canned tomatoes, eggplant, peppers, and chickpeas. Add oregano and top with sliced olives.

Fruit and Veggie Tip: Microwave

MICROWAVE

• Any of your favorite chopped veggies in a bowl with an egg or two for a quick, nutritious breakfast.
• Cranberries and orange zest with a little sugar and water to make a sweet cranberry relish.
• Frozen or canned vegetables on those busy nights.
• Spaghetti squash by cutting in half lengthwise and putting face down in a dish with water. Scoop out squash and serve like spaghetti with tomato sauce and/or Parmesan cheese.
• A potato for lunch and top with low-fat cottage cheese and chives.

Fruit and Veggie Tip: Sauté

Sauté

• Pear and apple slices (peeled) in a skillet with a little butter until tender. Add marmalade and orange slices, remove from heat and serve for a fruity dessert.
• Cauliflower with nutmeg and oil after pre-steaming for a tasty twist on an old veggie.
• Spinach with garlic and olive oil.
• Green and yellow summer squash with onion and garlic. Season with salt and pepper, and sprinkle with Parmesan cheese. For a different twist, add chopped tomato and basil.
• A variety of different colored peppers with onion. Serve as a side dish.

Fruit and Veggie Tip: Grill

GRILL

• Mushrooms, bell peppers, onions and tenderloin for the perfect summer kabobs.
• Corn on the cob. Peel and coat in a mix of seasonings such as oregano, pepper, onion and chili powders and salt with a touch of butter to help it stick. Wrap in aluminum foil and grill until tender.
• Pineapple, peaches or mango. Top with a dollop of low-fat ice cream, frozen yogurt or sherbet.
• Asparagus and add to a salad of mixed greens, roasted peppers and toasted nuts.

Fruit and Veggie Tip: Steam

STEAM

• Artichokes for a long time (about an hour) to get flavorful leaves perfect for dipping! Try them with a tasty almond pate.
• Any of your favorite vegetables with citrus juice and zest added to the water to create bold, new flavors. Try lemon juice with spinach, orange with broccoli or grapefruit with carrots!
• A medley of vegetables and season with some herbs. Serve over couscous.
• Cabbage, and season with caraway seed, salt and pepper.
• Green beans with chopped onion. Add a clove of garlic to cooking water.

Fruit and Veggie Tip: Blanch

BLANCH

• Almonds in water for 15 seconds and peel for a new twist on a healthy snack.
• Basil and parsley leaves. Blend together with olive oil, pine nuts, garlic and a little lemon juice for a great pesto!
• Broccoli and cauliflower to use on a vegetable platter for snacks and appetizers.
• Broccoli rabe in salted water to reduce bitterness. Then cook like broccoli.
• Carrots, cauliflower, green beans, asparagus and broccoli. Marinate in your favorite low-fat vinaigrette and serve cold. If desired, add other veggies like onions, mushrooms and peppers.

Fruit and Veggie Tip - Bake

BAKE

• Sweet potato fries by cutting up into slices and seasoning with olive oil, cayenne pepper and a dash of salt.
• Peaches for a sweet snack. Slice in half, drizzle on some honey and sprinkle with ginger and pecans.
• Winter squash. Drizzle with olive oil and sprinkle with cinnamon.
• A potato for lunch. Top with broccoli and a sprinkle of cheese.
• An apple for dessert. Fill the core with dried fruit and nuts

Fruit and Veggie Tip - Boil

BOIL

• Diced or crushed tomatoes in a vegetable or chicken broth for the base of a homemade tomato soup! Add fresh herbs and spices to make your own unique recipe.
• Apples with lemon juice and cinnamon. Mash up and serve warm or chilled.
• Turnips and potatoes. Mash them together and season with salt and pepper.
• Kale, and add a handful of chopped currants, salt and pepper.
• Butternut squash and season with salt, pepper and a drizzle of olive oil.

Fruit and Veggie Tip - Stir Fry

STIR FRY

• Pineapple and mango in a honey ginger sauce for a perfect topping to low- or fat-free ice cream.
• Zucchini, yellow squash, diced tomatoes and mushrooms with olive oil and herbs. Add some diced jalapeno for an extra kick and serve over brown rice.
• Broccoli in olive oil and chopped garlic. Add some capers for extra zip.
• Frozen mixed veggies. Add a dash of low sodium soy sauce, or flavor with herbs.
• Onions, peppers, zucchini, corn and jicama. Throw in some red or black beans. Season with your favorite salsa to give it a Southwestern flair. Serve over rice.

Storing Fruits and Vegetables

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.

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.

Overcoming Barriers

Understanding common barriers to physical activity and creating strategies to overcome them may help you make physical activity part of your daily life.

Lack of Time:

• Identify available time slots.  Monitor your daily activities for one week.  Identify at least three 30 minute time slots you could use for physical activity.
• Add physical activity to your daily routine.  For example, walk or ride your bike to work or shopping, organize school activities around physical activity, walk the dog, exercise while you watch TV, park farther away from your destination, etc.
• Select activities requiring minimal time, such as walking, jogging, or stair climbing.

Social Influence:

• Explain your interest in physical activity to friends and family.  Ask them to support your efforts.
• Invite friends and family members to exercise with you.  Plan social activities involving exercise.
• Develop new friendships with physically active people.  Join a group, such as the YMCA or a hiking club.

Lack of Energy:

• Schedule physical activity for times in the day or week when you feel energetic.
• Convince yourself that if you give it a chance, physical activity will increase your energy level; then, try it.

Lack of Motivation:

• Plan ahead.  Make physical activity a regular part of your daily or weekly schedule and write it on your calendar.
• Invite a friend to exercise with you on a regular basis and write it on both your calendars.
• Join an exercise group or class.

Fear of Injury:

• Learn how to warm up and cool down to prevent injury.
• Learn how to exercise appropriately considering your age, fitness level, skill level, and health status.
• Choose activities involving minimum risk.

Lack of Skill:

• Select activities requiring no new skills, such as walking, climbing stairs or jogging.
• Take a class to develop new skills.
• Select activities that require minimal facilities or equipment, such as walking, jogging, jumping rope, or calisthenics (exercises using your own body weight).
• Identify inexpensive, convenient resources available in your community (community education programs, park and recreation programs, worksite programs, etc.)

Weather Conditions:

• Develop a set of regular activities that are always available regardless of weather (indoor cycling, aerobic dance, indoor swimming, calisthenics, stair climbing, rope skipping, mall walking, dancing, gymnasium games, etc.)

Travel:

• Put a jump rope in your suitcase and jump rope.
• Walk the halls and climb the stairs in hotels.
• Stay in places with swimming pools or exercise facilities.
• Join the YMCA or YWCA (ask about reciprocal membership agreement).
• Visit the local shopping mall and walk for half an hour or more.
• Bring your MP3 player with your favorite aerobic exercise music.

Family Obligations:

• Trade babysitting time with a friend, neighbor, or family member who also has small children.
• Exercise with the kids-go for a walk together, play tag or other running games, get an aerobic dance or exercise tape for kids (there are several on the market) and exercise together.  You can spend time together and still get your exercise.
• Jump rope, do calisthenics, ride a stationary bike, or use other home gymnasium equipment while the kids are busy playing or sleeping.
• Try to exercise when the kids are not around (e.g. during school hours or nap times)

Retirement Years:

• Look upon your retirement as an opportunity to become more active instead of less.  Spend more time gardening, walking the dog, and playing with your grandchildren.  Children with short legs and grandparents with slower gaits are often great walking partners.
• Learn a new skill you’ve always been interested in, such as ballroom dancing, square dancing, or swimming.

Content in the "Personal Barriers" section was taken from Promoting Physical Activity: A Guide for Community Action (USDHHS, 1999).

Active Lifestyle

A physically active lifestyle is fundamental to good health. Regular exercise is one of the best predictors of health, and no matter what you weigh, you can’t afford to be a couch potato. Yet most Utah adults don’t meet the recommended levels of physical activity.
So where do you start? Escaping from a sedentary lifestyle can seem daunting, but it doesn’t need to be. Here are some tips for developing and maintaining a regular physical activity regimen.
Just start, no matter how small! The rule with exercise is that none is bad, some is good, and more is better. Don’t worry if you can’t meet the recommendations right away. Be patient, and aim for progress, not perfection.

• Start with aerobic activities, which have the most substantial health benefits. Use large muscle groups for enough time to raise your heart rate and break a sweat. Later on, you can add balance, flexibility, or strength training for even more benefits.
• Start slowly and build up slowly. If you’ve been inactive for some time, you might just take a ten-minute walk every couple of days. But schedule a time and make it a part of your routine. Later, you can increase the duration of the exercise, and then the intensity. Aim for at least 150 minutes of moderate activity each week. (Just 30 minutes, five days a week!)
• Sit less. Too much time sitting can increase your risk for chronic disease, even if you get the recommended 150 minutes a week. Aim for less than two hours of screen time a day, not including work and school, and try to sit for less than six hours total. If you have to sit a lot, stand up and move around for two or three minutes every half hour.
• Do what works for YOU. You’re more likely to keep a habit that reflects who you are and what you enjoy. Exercising with a friend or family member can help you stay on a schedule and can make workouts more fun. But listening to music or audiobooks can give you time for solitude and reflection. Find what works for you.

Vigorous Intensity Exercise

Vigorous intensity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath. Here are some examples of activities that require vigorous effort:

• Jogging or running
• Swimming laps
• Riding a bike fast or on hills                          
• Playing singles tennis
• Playing basketball                                                    

Build up over time
If you want to do more vigorous-level activities, slowly replace those that take moderate effort like brisk walking, with more vigorous activities like jogging.

You can do moderate- or vigorous-intensity aerobic activity, or a mix of the two each week. A rule of thumb is that 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity.

Some people like to do vigorous types of activity because it gives them about the same health benefits in half the time. If you haven't been very active lately, increase your activity level slowly. You need to feel comfortable doing moderate-intensity activities before you move on to more vigorous ones. The guidelines are about doing physical activity that is right for you.