Weigh Active and Healthy

The Top 10 Workout Songs For Winter 2012

2012-01-23T12:38:00.000-07:00

San Francisco, CA – Jan 16, 2012 – Traditionally, winter is the time of year when folks find it hardest to get out and exercise. In the hopes of keeping folks motivated, readers from Run Hundred--the web's most heavily-trafficked site for workout music--were polled regarding their favorite, current workout songs. The resulting top 10 list has a little of what you'd expect—and a little you might not. Flo Rida, who's no stranger to this list, shows up in two recent tracks. Enrique Iglesias continues his transition from balladeer to club rocker. And Kelly Clarkson, after faltering with the first single off her new album, bounced back ferociously with the second.

As for surprises, they're mostly entries from folks relatively new on the dance scene. Highlights include songs from Tim Berg (who remixed his own track under his Avicii moniker), Skrillex (whose collaboration with Kaskade is the first dubstep track ever the make the Top 10), and Wolfgang Gartner (who's made the chart with a little help from the Black Eyed Peas' Will.I.Am).

Here's the full list:

Tim Berg - Seek Bromance (Avicii Vocal Edit) - 127 BPM
Katy Perry - The One That Got Away - 135 BPM
Alexandra Stan - Mr. Saxobeat (Maan Studio Remix) - 126 BPM
Flo Rida - Good Feeling - 129 BPM
Wolfgang Gartner & Will.I.Am - Forever - 128 BPM
Hot Chelle Rae - Tonight Tonight (Goldstein Remix) - 118 BPM
Taio Cruz & Flo Rida - Hangover - 129 BPM
Enrique Iglesias, Pitbull & The WAV.s - I Like How It Feels - 129 BPM
Kaskade & Skrillex - Lick It - 128 BPM
Kelly Clarkson - What Doesn't Kill You (Stronger) - 117 BPM

To find more songs--and hear next month's contenders—folks can check out Run Hundred's database of workout songs. Visitors can browse the song selections there by genre, tempo, and era—to find the music that best fits with their particular workout routine.

Contact:
Chris Lawhorn
Run Hundred
http://www.RunHundred.com

2012-01-16T07:00:00.003-07:00

Help make Salt Lake County the fittest county in the nation!

Over 13,000 Salt Lake County residents have made a fitness pledge to become more active or maintain their fitness reigmen - will you make your pledge?

Commit to be Fit is an initiative designed to make Salt Lake County a healthy and fit place to live, work, and play. The cities and townships in the county are competing to be named “Salt Lake County’s Fittest Community.” The community with the largest share of its residents who Commit to be Fit will win!

Whether you are already active, or need to add some physical activity to your routine, visit www.slfit.org and pledge to do something—small or large—to lead a healthy and fit life. There are twice-a-month prize drawings for participants that Commit to be Fit!

Ten Tips for New Year's Resolutions and Exercise

2012-01-09T09:20:00.001-07:00

(Salt Lake Tribune) 1. Set a goal. Don’t just join a gym with the intent of working out. Make a plan and set a goal to keep you on track.

2. Don’t use exercise as a reason to continue making poor food choices. Most people work out six or seven times max a week, but most people eat three to five times a day. Which area, then, makes the biggest impact on your overall health? You guessed it — it’s what food choices you make.

3. Stay hydrated. Most people are chronically dehydrated. You should be drinking half your body weight of water in ounces a day, minimum. In other words, if you weigh 100 pounds, you should be drinking 50 ounces a day.

4. Mix up your exercise program. One of the best ways to improve overall fitness is to have a variety of workouts to keep the body “guessing” and constantly having to adjust to challenges. If it gets too comfortable, you could get in a rut.

5. Don’t overdo aerobic exercise. Aerobic exercise is great if your goal is to create a base level of fitness or if you are training for endurance. If your goal is to lose weight, you want to do more interval training than aerobic training. Remember, aerobic training makes your body more efficient in the working out/burning calories ratio. This is great for endurance athletes, but not so good for those trying to lose weight.

6. Don’t overdo interval training. At the most, schedule two or three interval sessions a week. One of the biggest mistakes I see is people doing too many interval sessions without enough time in between to recover. As a result, people can’t push as hard, the body breaks down, injuries can happen and weight is gained because of the catabolic hormones released with interval training.

7. Get plenty of rest. Remember that exercise, particularly intense exercise such as intervals or heavy weightlifting, breaks down muscle tissue. Your body has to have time to recover properly so you can get stronger. If you follow one intense workout with another, all you will succeed in doing is breaking down your body more. The rest periods are valuable to let your body heal and get stronger. Remember the saying, “Rest as hard as you work out.”

8. Don’t skip post-workout meals. Intense sessions shut down your digestive system, which means you might not be hungry after a workout. It’s important to eat something healthy, with a good mix of protein and carbs, after working out. It doesn’t have to be a big meal, but you want to feed that fired-up metabolism. Another good saying: “Eat before your sweat dries.”

9. Include strength training in your workouts. Don’t just go all cardio. Weightlifting routines are great to build overall strength and are a good way to keep the metabolism fired up.

10. Include some posture-correcting and stretching exercises in your routines. If you are unfamiliar with these kinds of exercises, schedule a session with a knowledgeable trainer who can help you. A few posture-correcting or proper stretches can go a long way in keeping you healthy, preventing injuries and contributing to your overall well-being.

For the full article by Lya Wodraska visit: Wodraska: Ten tips to fuel your New Year’s exercise resolutions

Holiday Exercise Tips

2012-01-02T07:30:00.000-07:00

Do what you like.
Exercise doesn't have to be a chore to be good for you. Any activity that gets your heart pumping and muscles moving will work!

Aim for consistency.
Do an activity everyday, even if it's just a small walk at lunch. Try to get into an exercise habit.

Strive for time and distance.
Whatever activity you choose, gradually build up and work toward increasing your time and distance for the greatest health benefits. Keep in mind, try to be reasonable when you begin a new activity, over stressing yourself too soon can lead to injury, which would keep you from your new activity.

Consider recruiting an exercise partner.
Partners who depend on each other are less likely to stop exercising when things become busy. Choose someone whose ability and interest match your own for the most enjoyment!

Drink Your Water

2011-12-26T07:30:00.002-07:00

(Salt Lake Tribune) That misty cloud you puff out during winter exercise is water your body needs in order to work well.

Multiple layers of clothing make you sweat, only without the cooling effect you get in warm weather when the air evaporates the sweat from your skin. So even though it’s cold, you need to pay attention to hydration, especially when Utah’s natural aridity is enhanced with dry furnace air.

According to experts with the American Council on Exercise and the National Academy of Sports Medicine:

• To stay hydrated in winter, take in more fluid than the standard eight 8-ounce glasses per day.

• A good way to calculate how much fluid to consume is to drink half your body weight in fluid ounces. So, if you weigh 180 pounds, you need 90 ounces.

• Water is the best fluid to consume, but noncaffeinated tea, juices and soup are other sources.

• Caffeine is dehydrating, so balance a 12-ounce cup of coffee with an equal amount of plain water.

• When it’s cold, our blood vessels shrink and our blood tends to stay close to the body’s core. This raises our blood pressure, so our kidneys compensate, which leads to increased urination even as we need to drink more water.

• When that water leaves your body, if it is dark, you are dehydrated. That is a better indication of when you need water than waiting until you feel thirsty. When fluids are properly balanced, urine is light-colored.

• Even if you feel your thirst has been quenched, you may still be dehydrated. The best tactic is to stay ahead of thirst by drinking water steadily throughout the day.

• Staying hydrated keeps your body better able to break down fat for energy and control your appetite. Dehydration hampers muscle performance.

• Tepid water is easier for your body to take in than cold water. So in the winter, carry water bottles, flasks or camels under your clothing.

• Drink 16 ounces of fluid two hours before exercising. Drinking half of that immediately upon getting up in the morning is a good general health practice.

• Sports drinks are sugary and generally should be saved for workouts longer than an hour. People trying to lose weight probably should stick to water, with other fluid coming from fresh fruit and vegetables.

• Even if you don’t feel thirsty after a workout, drink two to three 8-ounce glasses of water within 30 minutes of finishing.

• If you weigh yourself before and after exercise, drink 20 ounces of fluid for every pound lost during your session.

For the original article written by Patty Henetz, from the Salt Lake Tribune visit Utah winter workouts need water, too.

Turn an Ordinary Walk into an Adventure

2011-12-19T06:00:00.011-07:00

(Utah Family Magazine) Looking for some family togetherness? Sure there are trips to amusement parks, the zoo, museums and county fairs, but being together can be as simple as walking out your front door and taking a walk around the neighborhood. If suggesting a walk to your kids makes them grimace like they just tasted sour milk, try adding a twist and turn the ordinary into an adventure.

The Flashlight Walk

The best time for flashlight walks, besides the obvious nighttime requirement, is right after dinner in the fall or winter. After restoring daylight savings to standard time it gets dark as early as 5:30 p.m., giving you plenty of time upon return for baths and a reasonable bedtime. If possible, go out on a new moon when the sky is particularly dark and venture down unlit pathways to get the greatest effect. Always keep safety in mind, but given that you are in your own neighborhood the routes should be secure and familiar. Give each person their own flashlight and set out rules in advance, such as staying with the group and not flashing people in the face.

The Photo Walk

Today’s digital cameras make it easier to allow kids to shoot away without concern over expensive development costs. Of course you may have other concerns, such as giving your small child free rein with your DSLR or even your point-and-shoot. If this is the case consider whether you have an older device the child could use -- perhaps a phone or first generation digital camera forgotten in a drawer. The camera walk is an exploration and can produce some wonderful images. One option is to allow children to share your camera, under supervision, although they are going to have more fun with one of their own. In any case, this is a slow walk with a lot of stops so if you are looking for exercise designate some no-stopping areas.

The Wagon Walk

When the kids are too tired or not excited about a walk, the wagon walk is a great alternative. Often times a little fresh air revives the reluctant participant, but if not there is no harm in putting a cozy blanket and small pillow in the wagon so the tired one can rest while the others explore. To avoid arguments over who rides and who pushes set the expectations before leaving the house. If your plan is to have everyone stay together then refrain from allowing other wheeled items along, such as scooters or inline skates.

I Spy a Snowman Walk

… or a red door, or a butterfly, or a prickly rose… or whatever you want to “spy” depending on the season. This one can get a bit competitive so one way to defuse the rivalry is to work as a team. Keep score as a team and on each new I Spy walk attempt to break the record from the previous walk.

The Holiday Decoration Walk

This walk is a natural during the winter holidays and can be done repeatedly with surprisingly new results as households put up fresh decorations or add to the existing assortment. Try traveling in different directions each time you go out then start over to see what the neighbors have added. Of course, you can expect a good amount of decorating suggestions to come out of these excursions, so make clear in advance if you are done putting up your own decorations for the season and keep a list of requests for next year.

The Destination Walk

Park to Park, follow the bus route or go to the grocery store, the destination walk is fun and can be a great learning experience. Bring along a map and challenge the kids to find landmarks while you watch them learn their way around town. Turn the walk into a productive outing by getting an errand done or drop in at the library for story time followed by a treat at a local yogurt shop or bakery for good behavior.

Add your own twist and transform the neighborhood walk into an expedition that your kids will remember fondly.

For the full article visit: 6 Ways to Turn an Ordinary Walk into an Adventure

Healthier Holiday Cooking

2011-12-12T11:46:00.001-07:00

Some simple changes to your favorite recipes, can reduce the fat and calories without sacrificing flavor.

Use non-stick cookware and spray coating for butter, oil, or margarine.
Using a cooking bag to roast your turkey can help you make lower fat gravy.
Use water, defatted broth or wine for sauteing instead of oil or butter.
Keep several cans of chicken broth in the refrigerator. The fat will coagulate on the top for removal before serving.
Use cornstarch mixed with several tablespoons of cold water to thicken sauce and gravy.
Puree cooked vegetables and add to sauces and gravies to thicken them.
Remove all skin and fat from poultry and meat before cooking.
Substitute low or non-fat products in your favorite or new recipes.

Here are some suggestions:

Use evaporated skimmed milk or skim milk instead of whole or 2% milk, cream, or half and half. Try using it in mashed potatoes, cream soups, and casseroles for rich flavors.
Use egg substitute or egg whites instead of eggs.
Use fat free Parmesan cheese, fat free cream cheese, fat free mayonnaise, fat free sour cream, and fat free margarine or butter.
Substitute clear broth sauces in recipes calling for cream sauces.
Use low or non-fat whipped toppings, puddings, and canned milk.
While baking, if a recipe calls for a small amount of oil or butter use unsweetened applesauce, mashed banana, pumpkin, peaches, or prunes as a substitute.

Fitness Tips to Keep in Mind for those Holiday Workouts

2011-12-05T08:54:00.000-07:00

Routines become even harder to maintain during the holiday season. There are so many events and responsibilities that demand your time and energy. Exercising is a great way to deal with the added stress and keep off those extra cookies you had at the party last night. Going to the gym for an hour each day may not be the solution you are looking for, and you certainly have other options. Check out these tips from the pros to see what you can do to maximize your workout, or to add some exercise to your day.

(Chicago Tribune) North America's top fitness professionals don't necessarily train celebrities and professional athletes or badger overweight reality-TV contestants into shape.

Instead, they work with recreational runners who want to get faster, they inspire virtual clients online and they make fitness classes innovative and challenging.

These three fitness phenoms were all recently honored by their industry as the cream of the crop. They've shared a few of their most effective secrets to help you get motivated or refresh your workouts:

Jason Karp

Karp aspires to be "the Jillian Michaels of running," if only because the broad exposure would help him reach runners of all abilities. Karp is a big fan of the objectivity and the science of the sport: In races, there's a start line, a finish line and one winner. "I've always been interested in what makes someone faster than another person and how they got there," said Karp, the 2011 IDEA Health and Fitness Industry Personal Trainer of the Year who works in San Diego. "People think running is so simple," he added. "But a lot of people giving running advice have no idea what they're talking about."

Karp's top tips:

Polarize your training. Recovery is the secret behind improvement; it can mean taking a day off or working at a lower intensity. With runners, Karp stresses going all out on hard days and relaxing on easy days. "Most people — especially gymgoers — make their workouts all in the middle," he said. "It's the same thing every day. With really hard days, you force adaptations that cause stress; then you recover by working easy."

Ease into it. If you've been sedentary for 40 years, don't sign up to run a marathon in six months. The other thing that drives Karp crazy? Going out too fast during the first mile of a race. Run a pace you can maintain the entire time, Karp said.

Make interval workouts harder. Many runners try to do this by running the intervals at a faster pace. Instead, decrease your recovery time between intervals, make the interval period longer or increase repetitions. "Raise the peak of the pyramid from the bottom," Karp said. "You'll be producing more mitochondria to do the aerobic work. When you can do more and more work at the same intensity, you'll be getting faster."

Nicole Nichols

The 29-year-old Nichols, recognized as "America's Top Personal Trainer to Watch" by the American Council on Exercise and Life Fitness, has been on both sides of the fitness fence. As a teenager, she developed unhealthy exercise and eating habits — even though she thought she was working out correctly. In college, she struggled, bouncing from intense workouts to bagging exercise and gaining 40 pounds.

"I was miserable," Nichols, of the Cincinnati area, recalled. But as she learned more about personal training, she discovered "how to practice moderation, not just in food, but exercise," she said. "Fitness isn't about achieving a certain physique or going to extremes. It's about exercising in ways that are fun, fit into life easily and don't cause you to give up other things."

Nichols' top tips:

Morning exercise works. Get up 15 minutes earlier to squeeze in a short workout. "It's one of the best ways to make sure nothing gets in the way," she said. As a non-morning person, Nichols forces herself up and out of bed two to three days a week for a run, knowing that she'll feel far worse if she blows it off. Make it easier: Sleep in your workout clothes.

Don't work out on an empty stomach. "It's not going to result in greater fat burning," said Nichols. "What's most important for weight loss is burning total calories. If you are not eating in the morning or for a long time before you exercise, you won't be able to work out at an optimal level, and that's more detrimental," she said. About 30 minutes before a workout, try a small snack of 100 to 200 calories, which could include fruit juice, half a bagel or an energy bar with 3 to 5 grams of protein and at least 15 grams of carbs. If you have an hour or two, try whole grain crackers with nut butter, hard-boiled eggs, nuts or oatmeal.

Walk — even if you can run. Walking is an important part of an exercise plan, even for fit people. "Every bit of physical activity is beneficial," Nichols said. "It's wrong for people to think they have to work out intensely to benefit. In fact if your workouts are always intense, you might be setting yourself up for failure. If you're having trouble getting started, just do 10 minutes a day to start building a habit. "That's over an hour a week. Then work up to three 10-minute chunks in a day," she said.

Leigh Crews

Crews, IDEA's Fitness Instructor of the Year, has what her husband jokingly calls a "certification addiction." Over the last three decades, the 55-year-old dynamo from Alabama has taught everything from step aerobics and glide classes to her current favorites: TRX Suspension Training and Batuka, a new pre-choreographed dance fitness program.The challenge for fitness instructors is that "we need to have the depth of a personal trainer and, at the same time, we have to distill our instructions down to their very essence to serve a group situation," she said. Her passion now is training other fitness professionals, which she does through her fitness education company, Dynalife.

Crews' top tips:

Find what you like. Then do it. "Make that the cornerstone of your workout, because if you don't like it, you won't stick to it," she said. Round out that activity with something complementary. If you like to run, for example, then run. But balance it with some yoga or strength training.

Eat food as close to its natural state as possible. Eating the orange is always better for you than drinking the orange juice. Also stay away from refined or processed foods and limit the amount of high-fat protein such as meat that you eat each week. "Going all veggie is always an option," Crews said.

Don't hang out in the back row. Group fitness classes can improve your odds for success, as the class tends to become one big family, said Crews. But if you're uncertain about your abilities, "let the instructor know you are a newbie, and position yourself where you can see yourself in the mirror and see the instructor," said Crews. "It will be much easier to follow, learn and look like you already know what you're doing in there."

For the original article visit the Chicago Tribune: Fitness and exercise tips from top trainers

Helpful Tips to Manage Holiday Stress

2011-11-28T15:05:00.000-07:00

The holidays are supposed to create those feelings of happiness and cheer. All too often those feelings dissipate as the season continues. We become worried with the parties to be hosted, the visitors to be welcomed, the gifts to be bought and food to be cooked. Many of us spend hours preparing and planning every detail for the holiday season. The stress that comes along with the holidays can discourage those positive feelings if we let it overwhelm us. Take a deep breath and a few minutes to read the following tips to help you through that holiday stress so you can make the most of this joyous season!

Don't abandon healthy habits. Don't let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt. Have a healthy snack before holiday parties so that you don't go overboard on sweets, cheese or drinks. Continue to get plenty of sleep and physical activity.

Be realistic. The holidays don't have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can't come to your house, find new ways to celebrate together, such as sharing pictures, emails or videos.

Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don't try to buy happiness with an avalanche of gifts. Try these alternatives: Donate to a charity in someone's name, give homemade gifts or start a family gift exchange.

Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That'll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup.

Set aside differences. Try to accept family members and friends as they are, even if they don't live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they're feeling the effects of holiday stress and depression, too.

Reach out. If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships.

Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Take a walk at night and stargaze. Listen to soothing music. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.

For more tips on Stress, depression and the holidays read this full article from the MayoClinic

10 Tips for a Thinner Thanksgiving!

2011-11-21T16:14:00.001-07:00

(WebMD) Thanksgiving only comes around once a year, so why not go ahead and splurge? Because gaining weight during the holiday season is a national pastime. Year after year, most of us pack on at least a pound (some gain more) during the holidays -- and keep the extra weight permanently.

But Thanksgiving does not have to sabotage your weight, experts say. With a little know-how, you can satisfy your desire for traditional favorites and still enjoy a guilt-free Thanksgiving feast. After all, being stuffed is a good idea only if you are a turkey!

Create a calorie deficit by exercising to burn off extra calories before you ever indulge in your favorite foods, suggests Connie Diekman, MEd, RD, former president of the American Dietetic Association (ADA).

"'Eat less and exercise more' is the winning formula to prevent weight gain during the holidays," Diekman says. "Increase your steps or lengthen your fitness routine the weeks ahead and especially the day of the feast."

Make fitness a family adventure, recommends Susan Finn, PhD, RD, chair of the American Council on Fitness and Nutrition: "Take a walk early in the day and then again after dinner. It is a wonderful way for families to get physical activity and enjoy the holiday together."

Eat Breakfast
While you might think it makes sense to save up calories for the big meal, experts say eating a small meal in the morning can give you more control over your appetite. Start your day with a small but satisfying breakfast -- such as an egg with a slice of whole-wheat toast, or a bowl of whole-grain cereal with low-fat milk -- so you won't be starving when you arrive at the gathering.

"Eating a nutritious meal with protein and fiber before you arrive takes the edge off your appetite and allows you to be more discriminating in your food and beverage choices," says Diekman.

Lighten Up
Whether you are hosting Thanksgiving dinner or bringing a few dishes to share, make your recipes healthier with less fat, sugar, and calories.

"There is more sugar and fat in most recipes than is needed, and no one will notice the difference if you skim calories by using lower calorie ingredients," says Diekman.

Her suggestions:

Use fat-free chicken broth to baste the turkey and make gravy.
Use sugar substitutes in place of sugar and/or fruit purees instead of oil in baked goods.
Reduce oil and butter wherever you can.
Try plain yogurt or fat-free sour cream in creamy dips, mashed potatoes, and casseroles.

Police Your Portions
Thanksgiving tables are bountiful and beautiful displays of traditional family favorites. Before you fill your plate, survey the buffet table and decide what you're going to choose. Then select reasonable-sized portions of foods you cannot live without.
"Don't waste your calories on foods that you can have all year long," suggests Diekman. "Fill your plate with small portions of holiday favorites that only come around once a year so you can enjoy desirable, traditional foods."

Skip the Seconds.
Try to resist the temptation to go back for second helpings.

"Leftovers are much better the next day, and if you limit yourself to one plate, you are less likely to overeat and have more room for a delectable dessert," Diekman says.

Choose the Best Bets on the Buffet.
While each of us has our own favorites, keep in mind that some holiday foods are better choices than others.

"White turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, defatted gravy, and pumpkin pie tend to be the best bets because they are lower in fat and calories," says Diekman. But she adds that, "if you keep your portions small, you can enjoy whatever you like."

Slowly Savor
Eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food, experts say. Choosing whole grains, fruits, vegetables, broth-based soups, salads, and other foods with lots of water and fiber add to the feeling of fullness.

Spread out the food and fun all day long. At the Finn family Thanksgiving gathering, they schedule dessert after a walk, while watching a movie together.

"We eat midday, and instead of another meal at dinnertime, we continue the feast with dessert a few hours after the main meal," Finn explains.

Go Easy on Alcohol
Don't forget those alcohol calories that can add up quickly.

"Have a glass of wine or a wine spritzer and between alcoholic drinks, (or) enjoy sparkling water," says Diekman. "this way you stay hydrated, limit alcohol calories, and stay sober."

Be Realistic
The holiday season is a time for celebration. With busy schedules and so many extra temptations, this is a good time to strive for weight maintenance instead of weight loss.

"Shift from a mindset of weight loss to weight maintenance," says Finn. "You will be ahead of the game if you can avoid gaining any weight over the holidays."

Focus on Family and Friends
Thanksgiving is not just about the delicious bounty of food. It's a time to celebrate relationships with family and friends.

"The main event should be family and friends socializing, spending quality time together, not just what is on the buffet," says Finn.

For Original Article Visit: 10 Tips for a Thinner Thanksgiving

Tips for a Healthy Start to the Holiday Season!

2011-11-14T10:43:00.000-07:00

STRESS

Celebrations are among the healthiest activities. They create positive feelings and reinforce a sense of self, family, culture and community. The holiday season, however, can become quite hectic and stressful. Most holiday-associated stress is related to unrealistic expectations or family tensions. Remember not to sweat the small stuff.
Self care is the most important strategy to manage stress. Get the proper amount of sleep you need, especially if you know you have to handle something difficult or complex the next day. Eat a healthy and balanced diet. Get enough physical activity and exercise. Limit use of alcohol and avoid overuse of prescription medications.
Keep a great sense of humor, let go of the past and do something for someone else. You may be grieving, worried about a loved one far from home or struggling through a financial crisis. Allow yourself to experience pleasure and fun. It may happen unexpectedly.

HEALTHY EATING

Enjoy treats, but be choosy. For each meal, pick a few favorite items and stick to them rather than trying everything. Portion size is a key. Start with half a portion and wait 15 minutes before you consider going back for seconds.
Eat regularly during the holidays – don't starve yourself, saving all the calories for that big party. You will be more likely to overeat and ingest more calories than if you had small meals throughout the day.
Choose nutrient-rich rather than high-calorie foods. These include pistachios, almonds, walnuts, and fresh fruit and vegetables (hold the dip!). The more colorful the vegetable, the more heart-protective antioxidants it contains. If you have eaten several hors d'oeuvres, take smaller portions of the main course. Choose salmon and tuna as protein sources, if available.
Battle the bulge. Beverages or foods that contain alcohol, chocolate, caffeine, peppermint, spearmint, coffee, carbonation, and acidic fruits and vegetables can trigger heartburn or acid reflux. A large intake of fluid and/or salt can cause fluid retention in people with liver disease. Caffeine, alcohol, dairy products, acidic fruits and vegetables, spicy foods, and foods high in fiber can worsen diarrhea in patients with Crohn's disease, colitis, or irritable bowel syndrome.
If you have diabetes, discretely carry your glucose meter with you. Check your glucose midway through the holiday party to see if your glucose levels are being maintained in the normal range.

For Full Article: Health Tips for the Holidays University of Maryland Medical Center

Exercise Makes All the Difference

2011-11-07T10:41:00.000-07:00

(WebMD News) Obesity may be in your genes, but that is no excuse not to exercise.

In fact, physical activity can reduce the effects of the 'fat mass and obesity-associated' (FTO) or obesity gene in adults.

Previous research has shown that about 74% of all people in the U.S. with European ancestry have a genetic variation associated with the FTO gene that can lead to weight gain that raises the risk for becoming obese.

According to the study, the obesity-causing effects of the obesity gene are weakened by 30% when adults are physically active.

The study is published in PLoS Medicine.

"Despite the fact that you have the gene, there are things you can do to prevent it from influencing how heavy you are," says Louis Aronne, MD, founder and director of the Comprehensive Weight Control Program at New York-Presbyterian Hospital/Weill Cornell Medical Center. He reviewed the study for WebMD.

"There is no question that the FTO gene is associated with an increased body weight," he says.

But "we can prevent these genes from taking their full course by doing something."

Genes -- at least this one -- are not destiny, Aronne tells WebMD. "If you have the gene, that doesn't mean it is over."

Aronne says people with the FTO gene should put on gloves and fight even harder. "There are things you can do and should do to fight it as hard as you can," he says. Regular exercise tops this list.

The study researchers agree: "Our findings ... emphasize that physical activity is an effective way of controlling body weight, particularly in individuals with a genetic predisposition toward obesity," they write. The findings contrast with the determinist view held by many that genetic influences are unmodifiable."

Researchers led by Ruth J. F. Loos of the Medical Research Council Epidemiology Unit in Cambridge, U.K. looked at data from more than 218,000 adults to confirm that this gene does increase risk for becoming obese. It does, but adults who exercised regularly had 33% lower odds of being obese compared to non-active adults.

Obesity Gene Testing

"It is a really exciting study that shows you can overcome your genes," says researcher Paul Thompson, PhD. He is a professor of neurology at the David Geffen School of Medicine at the University of California at Los Angeles. Thompsonwas not involved in this study, but hehas conducted research on this gene in the past.

"If you have this very severe obesity gene, you can reverse your risk with exercise. This gene makes you crave 200 more calories a day. That can be offset by walking two miles a day," he says.

This research may also help pave the way for new drugs that block the effect of the FTO gene, Thompson says.

He thinks that testing for the gene could be beneficial. "This may motivate some people to exercise more."

Not everyone is on board with obesity gene testing. In an editorial published with the study, J. Lennert Veerman, PhD, writes that "testing for genetic traits that are associated with obesity makes no difference in the advice to overweight persons: increased physical activity and a healthy diet are indicated regardless of the genes."

Veerman is a senior fellow from the School of Population Health at the University of Queensland in Australia.

For original article visit: WebMD Exercise Can Overpower the 'Obesity Gene'

Have a Happy Healthy Halloween!

2011-10-31T13:11:00.001-06:00

Happy Halloween! This is a great day to get out and active with kids and friends for the festivities. Walk a few times around the neighborhood before trick-or-treating to really enjoy the season and decorations, instead of rushing by them because kids can't wait to see what kind of treat is behind the next door. Looking for some other tips on how to have a Healthy Halloween? Try these:

Eat before you go trick-or-treating. Having a healthy meal before going out for the evening will keep you from indulging in all the candy you would have had if you went on an empty stomach.

Make an effort to really limit yourself to just a few treats.

Choose small treats, like the "fun size".

Be aware of which pieces you choose, like the amount of calories and fat per serving. Choose pieces with the lowest in each category.

For youngsters, let them have a few pieces throughout the evening and then stash the majority (or all) of the candy away. Out of sight, out of mind. Maybe not initially, but eventually they will forget about it. If it is somewhere that you don't see it everyday, you may not find yourself craving any either.

Plan ahead to keep the candy to a minimum and you'll already be ahead of the game. Have a safe and Happy Halloween!

It's Never too Late

2011-10-24T09:54:00.001-06:00

Have you been thinking about making some healthy lifestyle changes, but are struggling to find the motivation? It's never too late to become active and healthy. Everyone is capable of making some kind of change -large or small- to become or maintain a healthy lifestyle. About a week ago a man from England ran a marathon at 100 years old (CNN.com Centenarian Completes Marathon)! People make the effort to be healthy at every age and stage of life. Debbie from Sandy, UT has a motivating success story about making the effort to become healthy and how it has improved her life.

(Salt Lake Tribune) Six years ago, Debbie Youngberg, of Sandy, was considered officially obese. Because she was in her 50s, she believed she would never be able to lose the weight. But after a “spiritual epiphany,” she decided to take care of her body and lost 115 pounds. She has kept it off for four years and now feels 20 years younger. Here is her success story.

Goal

To take care of my body.

Inspiration

In 2005, I was 54 years old and I was officially obese, according to the Body Mass Index, and my triglycerides were moderately high. I was quite certain that it would be nearly impossible for me to lose weight, but then I had something of a spiritual epiphany. I recognized that I hated my body. Since I consider the body to be a divine gift, I realized that I should be grateful for it instead of hating it. I decided that I had to make an honest effort to take care of my body.

How she did it

I ate less and exercised more. I was afraid of going on a crash diet, sticking to it for a few days, feeling deprived and then gaining back more than I had lost. I committed to stick to the rules for one month and then see what happened. At the end of one month I had lost 5 pounds. That might not seem like a lot, but it was proof that it could be done.

I stuck to my rules for the next 17 months and consistently lost 5 or 6 pounds every month. I eventually lost 115 pounds, which I have now kept off for almost four years.

When I started, I committed to walking every day without fail and began to increase the speed. I also increased the distance to a little over four miles. By the time I had lost the 100 pounds, I was walking the four-plus miles in under 45 minutes. Then my walking had gotten so fast that I started running. I am currently 59 years old and run 3.4 miles six days a week.

The best part about losing weight is I feel younger, like I lost 10 years in addition to the weight. I feel better now than I did 20 years ago. I am also able to participate in activities with my adult children and grandchildren that I never could have done when I was heavier. Last summer my husband and I climbed Mount Olympus. It was a satisfying achievement for us both.

Keeping Your Kids Active in Exercise and Health

2011-10-17T13:46:00.000-06:00

(Salt Lake Tribune) If physical activity were toys or treats, the Hyvonen brothers — 7-year-old Gabriel and 5-year-old Graham — would be spoiled rotten.

Graham takes gymnastic lessons. Gabriel enjoys hip-hop dance classes and soccer. Utah’s bounty of outdoor beauty and physical activity was one of the prime reasons the family moved to Utah, so hiking trails, yurt excursions for skiing and sledding, plus trips for mountain biking are constantly on the year-round menu.

And rather than let their boys stagnate for hours on end with video games, the Hyvonens instead use high-tech devices to kick their schedule up a notch. Using smartphones, Jenn and her husband, Kelly, exchange and update the family’s physical activity schedule on a perpetual basis. As you’ve no doubt guessed, the winter is already booked solid.

"That’s our big time," said Jenn, who works as external affairs director for a health-care center for the homeless. "We don’t want to be cooped up inside."

The "5-2-1-0" mantra in pediatric health circles sees physical fitness as part of an overall health and nutrition program. Translated, it recommends five or more servings of fruit and vegetables per day, no more than two hours per day of screen time in front of a computer or television, at least one hour of physical fitness per day, and zero sugar-sweetened beverages.

It’s the exercise component that stumps most families. However, the benefits are becoming more widely known with every new published scientific paper. Recent studies out of the University of Illinois, Sweden, and the universities of Leeds and Aberdeen demonstrate that aerobic exercise in children increases cognitive ability and attention span and improves their memory. Children who exercise regularly also require less time to fall asleep.

The effect is circular, as children who sleep better and longer have been shown to perform better at school. They also tend toward fewer behavioral problems, such as anxiety. The ability of exercise to improve cognitive abilities also applies to overweight children, a Georgia Health Sciences University report found.

The first step is rethinking your concept of exercise. Thankfully, children don’t need trips to the gym or expensive aerobic equipment. All they need is the opportunity and setting to run around in the open, kick a ball, ride a bike or walk with you to the store. And while you don’t need to be there with them (see sidebar) being a role model helps, Norlin said.

The more the merrier, too. "It can’t always be mom and dad taking you for a hike — again," Hyvnonen said. "It’s about being with their friends, too."

Even if you can’t get out of the house, and even if your kids are addicted to screen time, you still have options. Norlin said there’s increasing interest on the part of researchers regarding the value of so-called "activity-oriented" video games that require players to mimic the physical actions of dance contests, golf, tennis and other sports.

"Some video programs have been shown to be good for aerobic exercise," Norlin said. "But it’s probably still best to just turn off the television."

By most any standard, the Hyvonens are a model for providing physical activity for their children. Even if your family is less than ideal, however, don’t stop trying. When it comes to keeping your kids physically active and fit, the experts say, a little bit of activity can reap significant results.

The statistics are as daunting as they are alarming. The Childhood Obesity Foundation warns that children who find themselves obese before the age of 6 develop patterns of weight gain and continued obesity into early adolescence, increasing their chances of obesity into adulthood by 50 percent. With public schools nationwide cutting or even eliminating physical fitness programs, the risk of more children growing out into obesity as they grow up widens.

Chuck Norlin, professor of pediatrics at the University of Utah School of Medicine and a practicing pediatrician, said that while obesity can carry genetic components, there are plenty of behavioral causes families can take control of.

"After infancy, as soon as kids start moving around, we should do as much as we can to facilitate activity, and make sure they’re not overeating," he said.

For the original article from the Salt Lake Tribune visit: Keeping Your Kids Active in Exercise and Health

Try Spinning

2011-10-10T10:02:00.000-06:00

If you’d like to try something new, enjoy cycling, or plan to start up a fitness routine, check out spinning. Spinning is cycling on a stationary bike. The workouts are typically 45 to 60 minutes in duration. Certified trainers lead participants through a routine increasing or decreasing resistance, while maintaining various speeds.

What are the benefits of this workout? Spinning is a low impact workout, keeping joint pain at bay. Participants can choose their own resistance, which means you progress at your own pace. You have the support of the group and the instructor, but will not be competing throughout the workout. It works the entire body, different muscle groups and the cardiovascular system. The workout requires individuals to maintain posture and balance on the bike while cycling for the entire workout. This provides you with an abdominal and leg workout. Muscle endurance and cardiovascular training are increased throughout this activity. Not to mention burning anywhere from 500 to 1,000 calories, which fluctuates with the length of the workout.

Spinning classes are available at many gyms and recreation centers. Check out local locations for times and how many classes are offered a week. This workout is great for breaking up a regimen two or three times a week. Spinning definitely adds variety, and of course those health benefits are worth the work.

Fresh or Frozen?

2011-10-03T11:00:00.001-06:00

When purchasing vegetables and fruit, fresh is always better than frozen, right? Not necessarily, especially when individuals are not eating their daily recommended in-take due to inconvenience. The average American gets only a third of the recommended servings. Frozen has some advantages, like an increased shelf-life. Not to mention, in the winter fresh produce is limited or more expensive. According to eatingwell.com, “frozen vegetables may be even more healthful than some of the fresh produce sold in supermarkets, says Gene Lester, Ph.D., a plant physiologist at the USDA Agricultural Research Center in Weslaco, Texas. Why? Fruits and vegetables chosen for freezing tend to be processed at their peak ripeness, a time when—as a general rule—they are most nutrient-packed.” Which supports that eating frozen options is better than no fruits or veggies at all.

Steaming is often the best way to prepare vegetables in order to preserve the nutrients, avoid boiling or overcooking. Some other things to be aware of are added ingredients to preserve the produce. Look for options that are very low in sodium or have none at all. Try to choose options that do not have added ingredients. Another way to incorporate vegetables and fruit are purchase in season produce. Try something new, you can check out Fruits & Veggies More Matters for shopping, prepping, and seasonal tips.

For more information check out EatingWell.com and Medline Plus.

Kearns, Magna councils competing to be biggest losers

2011-09-27T08:27:00.000-06:00

The Salt Lake Tribune - The Kearns Community Council will find nice, fresh, fattening doughnuts waiting at an upcoming meeting, courtesy of their "friends" at the Magna Town Council.

It isn’t because the Magna folk are kind.

"It’s sabotage," acknowledged Magna Town Council President Starr Campbell. She and the Magna council challenged the Kearns folk to a fitness contest over the next year, and want to win so much that they are willing to tempt their adversaries with a few high-caloric treats.

"Sabotage is not only allowed, it’s encouraged," Campbell said.

It’s all in fun. And it’s part of an attempt not only to help council members in both communities be more healthy, but also to spur their residents to be more active and health-conscious, too.

Paula Larsen, chairwoman of the Kearns council, said the contest was inspired by Salt Lake County Mayor Peter Corroon’s "Commit To Be Fit" challenge, where residents who sign a commitment to be more fit can win prizes. The county is tracking online which communities are participating the most.

"One day Starr and I were talking, and we thought it would be really fun to throw our councils under the bus and challenge them to compete against each other," Larsen said. "I went to my council, and they sort of groaned and said, ‘What have you volunteered us for now?’ "

Corroon is ecstatic about the example set by the two councils.
"I think it’s a great example for Magna and Kearns to set for the rest of our county. And may the fittest community win," he said. "We’d love it if other communities would join in."

The two councils will continually monitor their body fat and weight over the next year. The council that on average has the greatest loss of body fat and weight wins by becoming the biggest losers.

"I don’t know that we win anything but bragging rights. But maybe one will take the other out to dinner or something," Larsen said.

Campbell and Larsen said both councils are taking the challenge seriously and plan monthly health assessments. They are also doing such things as having seminars on health topics and seeking help from personal trainers. They also plan some community activities to try to get others to join in.

"The council will be out in the community actively walking and inviting people to walk with us," Campbell said. "There’s going to be seminars and a 5K race."

They also are planning occasional sabotage. The Magna council already sent licorice to a Kearns council meeting to try to spoil members’ healthy habits, and is planning to send doughnuts.

Larsen said Kearns plans retaliation, but she won’t give many details. She said it does plan to send granola bars to a Magna meeting, but seemed to hint that they might contain something besides healthy granola. "I’m not saying," she said.

Campbell said she sees nothing but benefits to the contest, and says it will help some members of her council who face serious health issues. "I know several of them have diabetes, and I know diabetes can be improved by exercise, diet, losing weight and getting healthier."

For original article visit: Kearns, Magna councils competing to be biggest losers

Exercise Benefits are Cumulative

2011-09-26T12:21:00.000-06:00

TIME Healthland - Increasingly, evidence suggests that even moderate amounts of exercise can lead to measurable health benefits. But while you don't have to be a marathoner to be healthy, it helps if you exercise consistently and stay active over a lifetime, according to a new British study.

Researchers reported recently in the American Journal of Preventive Medicine that the benefits of exercise are cumulative — the more years people spend exercising, starting in early life, the more physically fit they are in older age.

The study, led by Rachel Cooper at the Medical Research Council in the U.K., included about 2,400 men and women, all participants of the U.K. Medical Research Council National Survey of Health and Development. The volunteers, who were born in March 1946, were asked about their exercise regimens at ages 36, 43 and 53.

The scientists wanted to see what effect leisure-time exercise habits had on three measures of physical fitness over time: grip strength, standing balance and the time it takes to stand up from a chair. The participants' abilities were tested in 1999, when they were 53 years old, then again in 2010.

People who reported being the most active at all three ages (exercising five times or more each month) had less trouble getting up from a chair, compared with those who were either inactive or only moderately active (exercising one to four times a month). The chair test is a marker of lower body strength, power and cardiovascular fitness, the researchers said.

Those who were most physically active at ages 43 and 53 also showed better standing balance, which involves concentration and motor control.

Physical activity did not track with grip strength, however, and the scientists speculate that the reason may be that most of the participants' leisure-time activities did not involve weight training, which is critical for the muscle development needed to boost grip strength.

The researchers found that even those who qualified as being most active weren't exercising as much as the federal government currently recommends. As Medscape reported:

Interestingly, only 35% of people in the study who were the most active in the group at age 53 years met the recommended level of at least 30 minutes of moderate-intensity physical activity 5 times a week, indicating that higher levels of physical activity may not even need to be achieved for there to be beneficial effects on physical performance.

That's good news for those who might be daunted by the prospect of having to exercise their entire lives — doing just a little goes a long way. "This is one of the first studies to separate out whether there are cumulative benefits to exercise," says Cooper. "These are crude measures, but over time, we hope to develop more detailed tools to measure physical activity in more detail." Cooper and others are planning further studies to examine the associations between certain types of exercise and specific health benefits over time.

For the article and more information visit: TIME Healthland

Fastest Fat Burners

2011-09-19T11:10:00.000-06:00

Would you like to know how to burn more fat by tweaking your workout? Here are some tips and suggestions to consider:

People who run for at least four hours a week melt more calories than non-runners

Downing five 5-ounce cups of green tea a day boosts metabolism
Vitamin C can help you burn more fat, and D may help you lose fat
Your body may not burn fat as efficiently if you down a huge meal right before bedtime
Alternating bouts of high-intensity and low-intensity cardio has been shown to torch pounds.
As few as 80 minutes a week of aerobic or weight training helps keep you from regaining belly fat after losing weight, according to researchers at the University of Alabama at Birmingham.
Eating a protein-packed breakfast and lunch helps you burn more post-meal fat than if you eat lower-protein meals, according to Australian research.
Almonds, cherries, yogurt, grapefruit, whole grains, and spicy foods have all been shown to torch fat.
Cut your TV time in half, and you'll burn more calories each day, research from the University of Vermont suggests.
Wake up your metabolism -- and get fat-burning started -- by doing some sort of exercise within the first few hours of being awake, Cooper suggests.

For more visit CNN Health - 51 Fastest Fat Burners

What Exercise Guidelines Should I Follow?

2011-09-12T14:55:00.000-06:00

We have been told time after time that we need to exercise. Physical activity is a must in our regular routine. There are a dozen guidelines suggested to follow, but those guidelines do not always explain what guideline is applicable to which lifestyle. “For the average American,” is tacked to the beginning of every explanation. How do you know if you are an average American? What does that mean? Hopefully, this information will provide a clearer explanation about what exercise is necessary for which lifestyle.

Avoiding illness. What you should do depends on your health history, your weight, and your goals. Cholesterol skyrocketing? Jog several miles each week and hit the rowing machine. Have more than a few pounds to lose? You may need to put in an hour or more a day. Concerned about bone loss? Pick up those weights. For the fortunate folks who are at a normal weight, who are in good health and want to maintain it, 30 minutes of moderate activity, five to seven days a week, is enough. Do this and your risk of disease declines, no matter your age, sex, or race. " The claim is backed up by years of studies showing that people with moderate exercise patterns have lower disease risks.

Pushing hard enough. Moderate activity for half an hour, by the way, is somewhere south of huffing and puffing and somewhere north of an easy after-dinner ramble. "Casually strolling around the mall isn't going to produce health benefits," says JoAnn Manson, chief of preventative medicine at Harvard's Brigham & Women's Hospital. Walking should be brisk enough--3 to 4 miles per hour--to raise your heart rate. You can accumulate that exercise, says Blair. So a 10-minute brisk walk after every meal is fine. Physicians also recommend that most people--but particularly women--get two or three days a week of weight training. This has extra benefits, like building bone mass.

Shedding pounds. But wait. Or, weight. About 65 percent of Americans are overweight, and extra pounds raise the risk of disease. That's where the whole hour, as recommended by the Institute of Medicine, comes in. Researchers combed through an international database and found that the people who maintained a healthy weight exercised, on average, the equivalent of a 60-minute brisk walk per day. Bad news: Some people may need to work out even longer than an hour, depending on their diet, muscle mass, and metabolism. "I've run nearly every day for 35 years, and during that time I've gained 30 pounds," says Blair.

Healthier hearts. If you're built like a greyhound but battle high cholesterol, you may need to do something more intense. A study published last month in the New England Journal of Medicine found that walking or jogging the equivalent of 12 miles per week lowered the amount of dangerous LDL (the bad cholesterol) in overweight people. But it took longer and harder workouts--the equivalent of jogging 20 miles per week--to increase the level of HDL (the good cholesterol). Another study, published in the Journal of the American Medical Association in October, suggests that while walking cuts the risk of coronary heart disease, more vigorous activities like running and rowing reduce it even further.

Dusting doesn't do it. If you can't face 30 or 60 minutes of exercise, do something, because slight workouts do produce slight benefits. Keep in mind, though, that lighter "exercise," like housecleaning, canoeing, or playing golf, helps burn calories and can be a great add-on to your regular routine but is no substitute for that routine. Mild activity, among other things, does nothing to increase bone strength and density, according to a report in last month's Journal of Internal Medicine.

Overdoing it. You can do too much as well as too little. Overdoing it can actually suppress the immune system and increase the risk of getting hurt. Warning signs of overtraining include sleeplessness, fatigue, and injuries like stress fractures.

If a brisk walk for half an hour isn't for you, other exercises done for these specific times will give you similar benefits. Thirty minutes of walking* is equal to: Jumping rope 11 min., jogging** 13 min., swimming 19 min., moderate cycling 24 min., tennis (doubles) 27 min., and mowing the lawn 30 min.
*15-minute-per-mile pace
**10-minute-per-mile pace

For more information from this article visit health.usnews.com

New Activities for Fall!

2011-09-06T09:19:00.000-06:00

There may still be a couple weeks of warm weather left in the month, but cooler temperatures are on their way. Fall is just around the corner, creating some new opportunities to get out and active! Grab your friends and family to take advantage of what the season brings.

Here are some ideas to keep in mind for fall:
-Farmer’s markets are a great place to walk around, check out local produce, and other activities available.
-Look for an orchard to go apple picking.
-Pumpkin patches are going to be in season soon!
-Look for corn mazes to find your way through.
-Take a walk in a local park or go for a hike to enjoy the fall foliage.
-Football season is here, play flag or touch football with a group of friends or family.
-There are still walk/run events available in most areas, check out the calendar of events to see what’s available this month!
-Keep an eye out for festivals that appear around late September, early October for Halloween.

Overcoming Barriers to Physical Activity

2011-08-29T08:37:00.001-06:00

Incorporating physical activity into a routine is often difficult for people who have fallen out of the habit. Especially now, with our society demanding more of our time and our resources every day. Solutions for overcoming barriers to our need for activity are, no doubt, difficult to find in busy lifestyles. People often offer various reasons why they cannot find time, energy, or place to fit activity into their schedule. The CDC has provided a table with information on how to overcome those barriers. The table has a few ideas individuals can use, it may spark some other thoughts and strategies on how to incorporate physical activity throughout the day.

Suggestions for Overcoming Physical Activity Barriers
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 stairclimbing.
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.
Lack of energy	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.
Lack of skill	Take a class to develop new skills.
Lack of resources	Select activities that require minimal facilities or equipment, such as walking, jogging, jumping rope, or calisthenics.
Lack of resources	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 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 bicycle, 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 their nap time).
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.
	Now that you have the time, make regular physical activity a part of every day. Go for a walk every morning or every evening before dinner. Treat yourself to an exercycle and ride every day while reading a favorite book or magazine.

Physical Activity Could Change these Statistics

2011-08-26T11:35:00.000-06:00

HealthDay News released an article recently with some eye-opening information about obesity rates in the United States.

· Number of obese people in the United States will increase from 99 million in 2008 to 164 million by 2030.

· The obesity rate will rise from 32 percent to about 50 percent for men, and from 26 percent to between 35 percent and 43 percent for women.

· The cost of treating obesity-related diseases would increase $66 billion per year by 2030.

Small and easy changes can be made to keep the U.S. from reaching those numbers. Physical activity does not have to include going to the gym for an hour every day. Physical activity could be taking the stairs, parking in the back of the lot, walking the dog for an extra ten minutes, or even cleaning the house from top to bottom. Goals can be small, such as setting aside a few minutes of your lunch at work to take a lap around the building. Use these statistics as motivation to add some activity to your day. The information also states that, “a 1 percent population-wide decrease in body-mass index (just 1.9 pounds for an average 198-pound adult) would prevent more than 2 million cases of diabetes, roughly 1.5 million cases of heart disease and stroke, and 73,000 to 127,000 cancer cases in the U.S..” Just a few extra minutes a day can have an impact on those statistics.

Utah #7 -- America's Well-Being, State By State

2011-08-23T12:22:00.002-06:00

The Huffington Post (August 23, 2011) - A new Gallup poll is out, measuring the well-being of the residents of America's 50 states.

Here's how the well-being ranking is determined. The score is an average of six categories: life evaluation, emotional health, work environment, physical health, healthy behaviors and access to basic necessities. The data was collected from January through June of 2011, and includes answers from 177,000 Americans.

More southern states than any other region have well-being scores in the lowest range. Eight of the bottom 11 states are from the South. Western states, on the other hand, score high in well-being, claiming four of the top seven states.

Utah scored a 68.1 on the well-being index and ranked as #7.

Exercise Is Medicine

2011-08-22T08:52:00.001-06:00

What if there was one prescription that could prevent and treat dozens of diseases, such as diabetes, hypertension and obesity—would you take it? The good news is that this medication is available to everyone and it’s free! The magic pill everyone is seeking is exercise—exercise is medicine.

The benefits of physical activity go beyond the scale. Consider the emotional benefits of regularly moving your body and releasing those feel good chemicals called endorphins. What about the social benefits of exercising with a friend? Think about the financial advantages. Your commitment to be fit will mean fewer visits to the doctor and pharmacist. Take a look at these numbers provided by the American College of Sports Medicine.

Regular physical activity at the correct intensity:

• Reduces the risk of heart disease by 40%.

• Reduces the incidence of diabetes by almost 50%.

• Reduces the incidence of high blood pressure, by almost 50%.

• Can reduce mortality and the risk of recurrent breast cancer by almost 50%.

• Can lower the risk of colon cancer by over 60%.

• Can reduce the risk of developing of Alzheimer’s disease by one-third.

• Can decrease depression as effectively as Prozac or behavioral therapy.

The benefits of your pledge to “Commit to be Fit” are countless. What are you waiting for? Exercise is medicine!

EnhanceFitness

2011-08-15T14:17:00.001-06:00

Becoming fit just became a whole lot more fun! Introducing a group fitness class designed just for older adults. EnhanceFitness is a lively and interactive hour-long class filled with variety. In fact, these classes are so much fun, that 99.4% of participants say they would recommend this program to a friend.

The classes are different from the start because they are based on scientific research and input from older adults. The result is one of the most effective fitness classes ever offered. EnhanceFitness combines key components of fitness including strength training, flexibility, cardiovascular conditioning as well as balance exercises. To ensure safety, each exercise was developed by experts in the field of physical therapy, in conjunction with agencies serving older adults.

At all times, participants work at their own pace. The instructor provides individual attention and demonstrates variations and modifications to the program so each person can find a level that is perfect for them. Not only does this make for a fun and lively program, but also a program that actually works!

Enhance Fitness classes are being conducted at local senior centers throughout Salt Lake County. To sign up for an EnhanceFitness class or to receive more information, contact Aging Services’ Healthy Aging Program at (801) 468-2804.

Salt Lake Ranked 15th Fittest City in the Nation

2011-07-08T15:45:00.000-06:00

Each year the American Fitness Index puts together a snapshot of the overall health of metropolitan areas throughout America. Salt Lake City, UT, is ranked as the fifteen fittest city in the nation.

Using various criteria, from access to parks and recreational centers to smoking and unemployment rates, researchers gave each area a total score and ranking.

The top 14 cities, starting with number one, are: Minneapolis; Washington; Boston; Portland; Denver; San Francisco; Hartford, Conn.; Seattle; Virginia Beach; Sacramento; San Jose; Richmond, Va.; San Diego and Cincinnati.

Salt Lake City, as No. 15 out of 50, boasts lower unemployment rates as well as a lower percentage of households below the poverty level, which contribute to the overall health of this area. The report outlined the health strengths and opportunities of each metropolitan area, as well challenges that hinder the improvement of fitness and health.

A health strength of this area is the higher percentage of residents in the Salt Lake City area that are at least moderately physically active, which includes the higher percentage of people who bicycle or walk to work.

The percentage of people who are currently smoking, have angina or coronary heart disease and diabetes is lower in this area.

State requirements for P.E. classes are on a higher level in Salt Lake City and there are more park playgrounds, dog parks, golf courses and tennis courts per capita.

Where Salt Lake City falls behind is in the decreased amount of ball diamonds, recreation centers, swimming pools and farmers' markets per capita.

A higher percentage of people in Salt Lake City also experience days when their mental health was not good during the past 30 days.

According to the AFI research, the more fit cities in America had higher income levels, lower unemployment rates and fewer households below the poverty level. Another factor of overall health relates to the type of work a person does. The researchers found that individuals in more sedentary careers, white collar professionals, were more likely to exercise outside of work, whereas blue collar workers were less likely to spend their free time working out.

For a complete list of data on each of the 50 ranked metropolitan areas, visit http://www.americanfitnessindex.org/.

To view the full article, click here.

Committing is "Fit"ting!

2011-06-29T06:00:00.003-06:00

We’ve all made those New Year's Resolutions with grandiose promises to ourselves that “this is the year that I will get fit”. From January 2nd to January 7th we drag ourself out of bed at 5 a.m. and drive to an overcrowded gym to do a hard core work out for an hour. Each day our bodies becoming increasingly sore and our resolve starts to weaken. January 8th we bail on our resolution because we’ve set ourselves up for failure.

Commit to be Fit is about letting go of the “all or nothing” mentality that we fall into when it comes to exercise. Consider thinking of exercise more in terms of physical activity. What do you like to do that gets your body moving? Figure that out, then commit to spending 30 minutes most days of the week doing it—no gym membership required.

You will be much more likely to get fit by making it something achievable and enjoyable. Summer is a great time of year to Commit to be Fit. Think of all the inexpensive and fun things you can do outdoors (walking, hiking, water fights, gardening, biking, tennis). So join Commit to be Fit today and let’s get moving!

To help make Salt Lake County a healtheir place to live, join Commit to be Fit at http://www.slfit.org/

Kids' Wrist Size May Predict Heart Disease

2011-06-06T08:00:00.000-06:00

HealthDay News -- The wrist size of overweight or obese children and teens may reveal those at increased risk of developing cardiovascular disease, says a new study.

Italian researchers measured the wrist circumference of 477 overweight or obese youngsters, average age 10. They also used a painless nuclear imaging technique on about 50 of the children to measure the fatty and bony areas of the wrist more precisely.

Blood tests were then conducted to measure the children's insulin levels and amount of insulin resistance.

The study authors concluded that wrist circumference accounted for 12 to 17 percent of the total variance of insulin resistance.

Insulin resistance -- a condition in which the body has difficulty using insulin to break down blood sugar -- is a known risk factor for cardiovascular disease. Recent studies have shown an association between high blood insulin levels and increased bone mass.

The study was published April 11 in the journal Circulation.

"This is the first evidence that wrist circumference is highly correlated to evidence of insulin resistance," senior author Dr. Raffaella Buzzetti, of Sapienza University of Rome, said in a journal news release. "Wrist circumference is easily measured, and if our work is confirmed by future studies, wrist circumference could someday be used to predict insulin resistance and cardiovascular disease risk."

It is the wrist's bony tissue, not the fatty tissue, that explains insulin resistance, the researchers said.

For more information about overweight and obesity in children, visit the Nemours Foundation.

6th Annual Venture Outdoors Festival

2011-06-02T09:34:00.002-06:00

The 6th Annual Venture Outdoors Festival held on Saturday, June 18, 2011, is a celebration of outdoor recreation. This unique festival, held in Millcreek Township, is designed to increase awareness, participation, and appreciation for the many recreational opportunities available in Utah. This free, family-friendly event features live music, recreation clinics, guest speakers, giveaways, creative children's activities, and great food all day long. So bring the family and your friends, because life is better outside.

Venture Outdoors Festival:

Canyon Rim Park
3100 South 2900 East
Saturday, June 18, 2011
Festival 3pm - 10pm
Venture Activities 8am-3pm

Visit http://millcreekoutdoors.org/venture-activities for more information.

Spring's Best Loved Vegetable: Asparagus

2011-05-23T20:00:00.000-06:00

Steamed, grilled, roasted or sautéed, there’s no wrong way to enjoy the garden fresh flavor of asparagus – one of spring’s best-loved vegetables.

Did you know?

• Asparagus contains more Folic Acid than any other vegetable.
• Asparagus is available in three colors: white, purple and green.
• A native of Greece, asparagus has been around for about 2,500 years.

Selecting Asparagus

• Ensure freshness by selecting stalks that are firm and fresh with tightly closed tips.
• For even cooking time, choose stalks with a uniform diameter.
• The larger the diameter of the spears, the more tender they will be – though they may require peeling.

Prepping Asparagus

• Remove the tough ends by cutting with a knife or snapping by hand – spears will naturally break where color fades to white.
• To remove sand and dirt, submerge spears in a bowl of warm water and rinse.
• Most asparagus does not need to be peeled, but thick spears with tough skin are the exception. These can be peeled using a vegetable peeler. Take care not to peel the tips.

Cooking Asparagus

• Boiling: Trim ends and boil in salted water for 5-8 minutes. Take care not to overcook. Stalks should be crisp and tender.
• Steaming: Steam asparagus upright using an asparagus steamer for 2 to 6 minutes, or cut into stalks into 3 inch diagonal pieces and place in a steaming basket for 2 to 8 minutes. Asparagus can also be steamed using a double boiler or percolator. To do so, tie spears together, stand upright with the tips 1 to 2 inches above boiling water and cook covered for 5 to 8 minutes.
• Sautéing: Cut pieces diagonally into 2 inch pieces, place in a skillet with olive oil over medium heat and stir constantly for 3 to 5 minutes.
• Roasting: Pat stalks dry and place on a rimmed baking sheet. Drizzle olive oil or vegetable oil over stalks and roll to evenly coat each stalk. Sprinkle with sea salt and place in an oven at 375 degrees for 5 to 8 minutes.
• Grilling: Prepare stalks in the same manner as roasting (see above), transfer from baking sheet to grill, positioning stalks perpendicular to grill grates, and flip every few minutes for even grilling. Asparagus is done when browned and still crisp.
• Microwaving: Place asparagus in a microwave-safe dish with 1/4 cup water. Cover and cook on high for 5-7 minutes, stirring every 2 -3 minutes.

Storing Asparagus

• Do not wash asparagus before storing. Instead, wash just before using.
• For freshness in storing, wrap stalks in a moist paper towel, position upright and refrigerate in 2 to 3 inches of water, covered in a loose plastic bag.
• Fresh asparagus will keep 3 to 4 days.

Discover a new recipe or helpful tip for adding the tender stalks to your menus by clicking here.

Eat This Sweet, Chewy Treat to Live Longer

2011-05-16T08:00:00.002-06:00

You just might live longer if you satisfy your sweet tooth with this chewy, gooey treat: figs.

Why? Because figs are loaded with potassium. And in a recent study of people over age 55, those who reported a potassium-rich diet had a lower risk of dying over the next 5 years.

Potassium Protection

Potassium is an essential mineral your body needs to regulate your blood pressure. And studies suggest that getting ample amounts of it can help keep blood pressure under control as well as fend off stroke and heart disease. That's probably why the potassium lovers in the recent study, which analyzed the diets of over 5,000 people, had a reduced risk of dying from any cause during the 5-year follow-up period.

Nice Things About Figs

One potassium caveat: Getting too much of a good thing is certainly possible when it comes to this mineral. The RealAge recommendation is about 3,000 milligrams each day, and we may even revise this figure upward when we finish our latest review of the scientific literature. But too much potassium can be toxic, so get what you need from food, not supplements. Six large, fresh figs supply a whopping 891 milligrams of the stuff. Plus, calcium to boot.

Eat fresh or dried figs as an easy snack. Or enjoy figs in a new way with some healthy, fun recipes.

Click here to read the full article.

The Juice That Makes Exercise Easier

2011-05-09T08:00:00.001-06:00

Think outside the sports-drink bottle when you're looking for a workout beverage. New research puts the "gives you an edge" spotlight on this vegetable drink: beet juice.

In a small study, people who drank the red juice daily for 6 days needed much less oxygen during a treadmill exercise test. Translation: Exercise actually felt easier to them.

A Fitness Elixir?

Beet juice's exercise-enhancing power likely comes from the nitrates in beets. This bears out in the study, where the participants were split into two groups -- one drinking regular beet juice each day and the other drinking beet juice stripped of its nitrate content. And exercise became easier only for the juice-with-nitrates group. Compared with the no-nitrates group, the nitrates group needed about 12 percent less oxygen during the treadmill exercise test. The nitrate group was also able to run longer at fast speeds before reaching exhaustion.

Big Beet Benefits

Our bodies convert the nitrates in beet juice to nitrites -- helpful little compounds that help dilate blood vessels, increase blood flow, and help reduce the amount of oxygen muscles need to do work. So it's not surprising that the nitrates group in the study also experienced a dip in their blood pressure after drinking the juice regularly. Beets also contain quercetin and resveratrol -- two powerful antioxidants that may help protect against oxidative stress caused by exercise.

How to Make Beet Juice

Choosing beets: Always choose firm, smooth beets. Size doesn't matter but beets should be fresh. Look for beautifully colored beets that are somewhat shiny under the dirt that may be clinging to them. With the growing popularity of heirloom vegetables and fruits you may be able to find a variety of colors of beets including golden and pink. These add not only color variety but slight flavor differences as well.

How to make juice without a juicer: A juicer is helpful when it comes to making all kinds of juices but it is not essential. There are other ways to create healthy and delicious juice from beets and other vegetables and fruits.

If you have a blender you can make a good juice by blending. You will need to make sure you chop the raw vegetables finely or grate them in order for your blender to be able to get them fine enough.

Clean and peel vegetables and fruit
Grate or chop them finely
Add the vegetables and fruit to the blender with about ¼ cup of water or juice
Blend well

You may want to strain the juice through a piece of cheese cloth to get the pulp and any large pieces of vegetable out. If you do this you will lose some of the fiber and the benefits it contains but it provides a more pleasant drink.

Click here for the full article.

Vitamin D and Blood Sugar

2011-05-02T08:00:00.001-06:00

Blood sugar problems? Might want to make sure you get your daily dose of D.

More research is needed to confirm a connection between blood sugar control and vitamin D levels. But in a study, people with type 2 diabetes had better success in lowering their blood sugar when they followed a diet that included extra vitamin D.

In the study of middle-aged men and women, half the study participants drank vitamin-D-fortified yogurt drinks twice a day with lunch and dinner while the other half drank a placebo drink of just yogurt. After 12 weeks, the people in the vitamin D group not only had lower blood sugar but also showed fewer signs of insulin resistance. The vitamin D group even lost a bit of weight over the 12-week period!

More research is needed to know for sure whether vitamin D may have a role in blood sugar control. And it's not clear whether other foods containing D -- or supplements -- would produce similar blood sugar benefits. But lots of other research suggests that D may help improve insulin sensitivity and may even be involved in helping regulate insulin secretion from the pancreas -- all important parts of blood sugar control. So be sure to get your fair share of vitamin D each day. In the study, the vitamin D drinkers were getting about 1,000 international units (IU) each day -- more than current government recommendations, but in line with what RealAge doctors suggest. RealAge doctors suggest people under 60 get 1,000 IU per day, but people over 60 should get more.

To view this article, click here.

An Apple a Day Keeps Women’s Cholesterol at Bay

2011-04-25T08:00:00.002-06:00

FOX Health News--An apple a day may do more than keep the doctor away — it can lower levels of bad cholesterol and improve levels of good cholesterol without causing weight gain in women, according to a new study.
Women who ate 75 grams of dried apples every day for six months had a 23 percent decrease in bad LDL cholesterol, said study researcher Bahram H. Arjmandi, professor and chair of the department of nutrition at the Florida State University.

Their levels of good HDL cholesterol, also increased by about 4 percent, according to the study.

At the end of the year-long study, the women who ate the apples had lower levels of bad cholesterol, lipid hydroperoxide (the product of toxic free radicals, which cause cell damage and death in the body) and C-reactive protein, an indicator of inflammation in the body, than when they started the study, researchers said.

Researchers also found that the extra 240 calories per day consumed from the dried apple did not lead to weight gain in the women — in fact, they lost an average of 3.3 pounds over the year, the study said.

Even though the people in the study ate dried apples, the effect would likely be the same if they ate fresh apples, too, said Keri Gans, a dietitian and spokeswoman for the American Dietetic Association, who was not involved with the study.

Though it's hard to make an exact comparison, one cup of fresh apples would be about equivalent to a quarter cup of dried apples, Gans said. Their cholesterol-lowering benefits likely come from their high fiber content, which past research has shown can lower bad cholesterol levels, she said.

Pass it on: Eating an apple a day for a year can decrease levels of bad cholesterol and won't lead to weight gain.

To view the full article, click here.

Earth Day 2011

2011-04-20T09:27:00.001-06:00

Come out and join Salt Lake Valley Health Department for our Second Annual Earth Day Celebration! There’s so much planned: over 25 information booths, sustainability presentations, and great “how-to” workshops on things like urban farming, alternative energy and water-saving xeriscaping ideas.

This year’s event will also include some exciting hands-on displays like a CNS Formula 1 race car and other energy-saving vehicles. You can check out our interpretive garden and our new-this-year fruit orchard, and bring the kids to join in our Green Scavenger Hunt. In fact, bring the whole family—after all, it’s free!

Date: Friday, April 22, 2011
Time: 11:00 a.m. to 5:00 p.m.
Location: Environmental Health Facility, 788 East Woodoak Lane (5380 South), Murray

What's Your Body's Real Age?

2011-04-18T08:00:00.002-06:00

You know what your chronological age is, but what is your body's REAL age? Check out a test that will give you the results and discover ways to stay younger longer.

Visit http://www.realage.com/ to find out.

A Bowl of Whole Grain Goodness

2011-04-12T09:08:00.000-06:00

An apple a day is good for you, but a bowl a day of whole grain cereal also may keep the doctor away – even if you’re a doctor.

Researchers saw the benefit in blood pressure, in a study of the breakfast habits of close to 13,300 male doctors over more than 16 years. At Beth Israel Deaconess Medical Center in Boston, researcher Jinesh Kochar:

"Those consuming seven-plus servings of whole-grain breakfast cereal each week had a 20 percent decreased risk of developing hypertension as compared to those who reported none, or rare, consumption." Refined grain breakfast cereal – even a bowl a day of it – didn’t have the same benefit.

Learn more at hhs.gov

New Dietary Guidelines for Americans

2011-04-04T08:00:00.001-06:00

"The new Dietary Guidelines provide concrete action steps to help people live healthier, more physically active and longer lives."—HHS Secretary Kathleen Sebilius

A healthy diet can reduce the risk of major chronic diseases such as heart disease, diabetes, osteoporosis, and some cancers.

The Dietary Guidelines for Americans, 2010 provides evidence-based nutrition information and advice for people age 2 and older. They serve as the basis for Federal food and nutrition education programs.

The U.S. Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA) have jointly published the Dietary Guidelines every 5 years since 1980. HHS’s Office of Disease Prevention and Health Promotion and USDA’s Center for Nutrition Policy and Promotion and Agricultural Research Service coordinate the development of the Dietary Guidelines.

To view the new guidelines, click here.

Walk Your Dog, Walk Yourself

2011-03-30T13:55:00.001-06:00

People who walk a dog don’t just walk the dog, of course – they walk themselves, too. And a researcher at Michigan State University says both benefit.

Mathew Reeves looked at Michigan data from a survey coordinated by HHS’ Centers for Disease Control and Prevention. He says dog walkers got more activity than dog owners who did not walk them – and that walkers got more activity in general, not just from walking.

Reeves doesn’t think much of "sit" for people or pets.

"There’s a lot of unwalked dogs. Forty percent of dogs don’t get walked at all, and the ones that do get walked only get walked three times a week. So try and get the dog out every day; good for you, good for the animal."

Learn more at hhs.gov

Exercise Keeps You Young

2011-03-28T09:13:00.000-06:00

People of all ages and physical conditions have much to gain from exercise and from staying physically active. They also have much to lose if they become physically inactive—some degree of health and ability, for example. A regular exercise program is one way to avoid some of the negative aspects of aging, to stay young.

We now know from reliable scientific studies that staying physically active and exercising regularly can help prevent or delay some diseases and disabilities as people grow older, even for those over 90. In some cases, it can even improve health for people who already have diseases and disabilities, it it’s done on a long-term, regular basis.

Adults benefit most from participating in four types of exercises. Endurance exercises are activities that increase breathing and heart rate. They improve the health of heart, lungs and circulatory system, and improve stamina, which makes climbing stairs or grocery shopping more doable.

Endurance exercises also may delay or prevent many diseases, such as diabetes, colon cancer, heart disease, and stroke.

Strength exercises build muscles, making one stronger. The result can be continued independence, the ability to do things for one’s self and the feelings of confidence that brings. Strength exercises also help keep weight and blood sugar in check, as well as help prevent osteoporosis.

Balance exercises help prevent falls, especially when doing activities like walking on uneven terrain or climbing ladders. Some balance exercises build up leg muscles, while others provide practice in controlling the body while doing simple activities like standing on one leg.

Flexibility exercises are stretching exercises. They help keep the body limber by stretching muscles and the tissues that hold bones and muscles in place. These exercises can help prevent injuries and falls, and improve the ability to do certain activities like reaching up or turning the head to watch for approaching cars.

The National Institute on Aging has developed a wonderful book called “Exercise: A Guide from the National Institute on Aging.” The book is packed with information about fitness and exercise, as well as illustrated instructions for doing all four types of exercises. You can print a copy of the book yourself right off the Internet at: http://www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide/

Read more at http://missourifamilies.org/features/nutritionarticles/nut25.htm

Millcreek Herb Day and Wellness Fair

2011-03-14T10:00:00.001-06:00

Looking for something to do this weekend? Try the Millcreek Herb Day and Wellness Fair.

Date: Saturday, March 19
Time: 2:00-5:00 p.m.
Location: Millcreek Herbs, 3191 So. 3300 E. SLC, UT.

Meet the Experts:

Herbal Medicine & Herb Gardening
Green Living and Healthy Food
Nutritional Supplements
Water-wise Landscaping and Seed sprouting
Health-Promoting Classes, Therapies and Activities

Free food and lavender to all who participate!

There will also be drawings, giveaways and samplings.

For more information, visit: http://www.millcreekherbs.com/herbday/

Health Tips from 2010 to Heed in 2011

2011-03-14T08:00:00.001-06:00

Learn about heart attacks

For better or worse, things rarely happen in real life the way they do in Hollywood. Heart attacks are no exception. Learning about them may save your life:

1. You might not feel any chest pain. The heart itself doesn't have pain receptors. But nerves coming from the heart may trigger nerves in, say, the chest or arm. Or not. Instead, you may notice unusual or extreme fatigue, atypical or prolonged disturbances in your sleep patterns, shortness of breath, indigestion or even pressure, tightness, aching or burning in your upper back, neck, shoulders, arms or even in your jaw or throat.

2. Cholesterol doesn't tell you much. Just one cholesterol number — total cholesterol — doesn't tell you everything you need. Better to know how much is artery-clogging lousy LDL (should be less than 100) and how much healthy HDL you have (should be higher than 50).

3. Cholesterol isn't the only number to watch. High blood pressure is a huge heart-attack risk factor, and is even more powerful than LDL. Your blood pressure should be 115/76 or lower.

4. Women are as vulnerable as men. The risk of dying from heart disease isn't just a guy thing.

5. What's on your mind really matters. Anxiety is hard on your heart. So hard, in fact, that highly anxious people with heart disease are twice as likely to suffer a heart attack or die compared with their more mellow-minded peers.

Bad news about a common sweetener

Following the news about whether high-fructose corn syrup (HFCS) is bad for you or not is a lot like watching professional table tennis: You could get whiplash trying to keep up.

However, many of the favorable studies are from HFCS manufacturers or associations, and we don't think their data is great. Besides, there's growing evidence that avoiding this el cheapo sugar replacement could help you avoid heart disease, stroke and diabetes, not to mention wrinkles and impotence.

In a groundbreaking 2010 study, a third of people consuming 200 grams of HFCS a day — what you'd get in seven 20-ounce bottles of soda — developed metabolic syndrome in two weeks. Yes, two weeks. Metabolic syndrome is a cluster of disorders that sets you up for heart, brain, gonad, skin and kidney trouble.

We're sure you'd probably never swig that much soda, but teens average 73 grams of HFCS a day, and most people take in about 55 grams, mainly from the HFCS in sweet drinks, desserts and candy, which your body absorbs in a flash. The fructose in fruit, by contrast, gets absorbed slowly and safely. (Side note: HFCS also might contribute to obesity by interfering with "I'm full" brain signals.)

Avoiding HFCS is about as easy as avoiding "Desperate Housewives" reruns. The stuff is everywhere, from salad dressings and honey mustard sauce to yogurt and muffins. So keep it simple: Check the label: If HFCS is in the first five ingredients, drop it like a hot rock.

An investment that buys you 35 years

Want to get in on the ground floor of a knock-your-socks-off investment opportunity? The investment: 30 minutes of exercise a day. The return? An extra nine quality years.

Fit people in their 50s are twice as likely to celebrate their 85th birthday than their un-fit classmates. Even better, "fit" doesn't require climbing Mount Everest or doing Ironman triathlons. All you need is a half-hour of physical activity a day plus some strength training. If you've been sitting on the sidelines, adopt this three-part plan as your stay-young investment account:

Step 1: Walk for 30 minutes every day. Make a daily, brisk, half-hour walk your first fitness goal. Get a buddy, and you'll get younger two ways — companionship and the walk. Or walk three times a day for 10 minutes. Aim for consistency. Can't find 10 minutes? Then you need a course in managing your time.

Step 2: Sweat. After 30 days of daily walking, step things up. Add something sweaty one hour a week: Take an exercise class; bike; hike up hills. Go to the health club you joined. A great predictor of how long and well you're going to live is how well you can exercise your heart and how fast it recovers from a maximum interval.

Step 3: Build strength. Find an extra 30 minutes a week — in one session or not — to build muscle by lifting weights.

No time? Do walking meetings. And turn up the intensity when sweeping, mopping, lawn-mowing, walking the dog or gardening to make you younger and give you more energy.

Best way to lose belly fat? Sleep more

Nobody diets to look more like Homer Simpson (d'oh!). So to be sure the weight you're losing is mostly squishy fat — not lean, calorie-torching muscle — take out this night-time insurance policy: Say goodnight to Jimmy Kimmel and the Weather Channel, and spend more time under the covers.

In a provocative new 2010 study, dieters who slept 8.5 hours a night lost twice as much fat and held on to nearly twice as much muscle as those who scraped by on 5.5 hours of slumber.

While everybody lost the same amount of weight, the well-rested group hit the jackpot, because lean muscle looks far sleeker than fat. Plus, the more muscle you've got on board, the better, since muscle is a metabolic engine that burns more calories round the clock. And that makes it easier for you to keep the weight off. Fact: By the end of the study, the long sleepers were burning an extra 114 calories per day (that's about 10 pounds a year)!

While the magic sleep number for most of us is six to eight hours, when you're on a diet, a long night's sleep seems to persuade your body to burn fat as its preferred fuel. Getting plenty of sleep also keeps the hunger hormone ghrelin in check, so you're less tempted to steal the doughnuts hidden in back of the freezer.

Read more: http://www.kansas.com/2010/12/28/1649865/health-tips-from-2010-to-heed.html#ixzz1FwmkObf2

Family Yoga at Whitmore Library

2011-03-07T14:16:00.000-07:00

Looking for a fun family activity that everyone can enjoy? Tomorrow, come stretch and laugh with your kids! Yoga is a fun way to spend time with your kids doing something you both will enjoy. All shapes, sizes and abilities are welcome. Each attendee must register for this program in person, online or by calling 801-944-7539. Registration is limited.

Date: Tuesday, March 8
Time: 7:00-8:30 pm
Location: Whitmore Library (Children's Meeting Room): 2197 East Fort Union Boulevard, Salt Lake City

Eat for Your Health: Final Week

2011-03-07T13:16:00.000-07:00

This week's chronic condition: Premenstrual Syndrome.

Magnesium-Rich Foods

PMS symptoms may be more common among women with low levels of magnesium, which helps keep your muscles from cramping. For more of the mineral, try cashews, almonds, halibut, and soybeans; a serving of each provides over 20 percent of the recommended daily intake.

Calcium-Rich Foods

A high intake of calcium and vitamin D may reduce your risk of PMS, according to a 2005 study. While you're best off getting vitamin D from the sun, supplements, or both, load up on calcium by consuming low-fat dairy, sardines, salmon, and fortified orange juice.

Promising: Sesame Oil

Used to stimulate energy in Ayurvedic medicine, sesame oil may help alleviate PMS-related fatigue, says Khalsa. Each day, drizzle 1 tablespoon of cold-pressed, uncooked oil atop your salad or stir-fry.

Read more at Wholeliving.com: Eat for Your Health

Eat for Your Health: Week 10

2011-02-28T08:00:00.000-07:00

This week's chronic condition: Irritable Bowel Syndrome.

Yogurt

By dipping into low-fat yogurt daily, you can build up your gut's supply of probiotics, says Grotto. Friendly bacteria known to fight inflammation, probiotics may help lessen IBS-related gas, pain, and bloating as well as help food move through the intestine more quickly (particularly helpful for constipation).

Whole Grains

Probiotics thrive on fiber, another agent for reducing the time it takes for food to pass through your digestive system. To keep IBS in check, Grotto suggests going for grains that contain both soluble and insoluble fiber (such as oats) and opting for whole-grain breads, pastas, and cereals over the refined variety.

Beans

Fiber-rich black, kidney, and pinto beans may also benefit those with IBS, says Grotto. But since fiber can worsen gas and cramping for some IBS sufferers, gradually increase your intake over the course of several weeks, and then assess whether or not your symptoms improve.

Promising: Asparagus

These green spears provide prebiotics, beneficial bacteria that stimulate the growth of stomach-soothing probiotics. When fresh is not available, frozen asparagus shoots should do the trick, says Grotto.

Prunes

A "superfruit for people with IBS," says Grotto, dried plums contain sugar alcohols that act as natural laxatives in the body. In addition to stimulating digestive health, prunes deliver antioxidants and help cool inflammation, he adds.

Read more at Wholeliving.com: Eat for Your Health

Active Living and Prostate Cancer

2011-02-24T11:07:00.001-07:00

Researchers think men with prostate cancer are more likely to live if they keep exercising vigorously. At the Harvard School of Public Health, Stacey Kenfield saw that in data on about 2,700 men over 18 years.

``Only vigorous exercise, such as biking, playing tennis, jogging and running, reduced prostate cancer-specific mortality, and this occurred at levels of 3 or more hours per week.’’

Kenfield also looked at whether exercise could reduce the risk of death from any other cause and found that vigorous as well as non-vigorous activity offered some protection. So she says vigorous activity can help against prostate cancer, and any type of activity can help against other things.

Eat for Your Health: Week 9

2011-02-23T09:29:00.001-07:00

This week's chronic condition: vision problems.

Leafy Greens

Kale, bok choy, and other greens offer a boost of lutein and zeaxanthin, two carotenoids that form the yellow pigment in the central portion of the retina (known as the macula). In fact, says Pratt, eating green leafy veggies is essential for preventing age-related macular degeneration, the leading cause of blindness for older Americans -- so get at least one serving daily.

Fish

A high intake of omega-3s could lower your age-related macular degeneration risk by up to 38 percent, according to a study published in the Archives of Ophthalmology last year. For optimal levels of omega-3s (also known to prevent dry-eye syndrome), Chace suggests eating five or six servings a week of oily fish such as wild salmon or sardines

Promising: Asparagus

High in lutein, asparagus ranks among the plant world's best sources of vitamin E, an antioxidant linked with reduced risk of vision-clouding cataracts.

Eggs

In a 2006 study from the Journal of Nutrition, eating one egg a day raised lutein and zeaxanthin levels in older adults without affecting their cholesterol levels. For extra protection against macular degeneration, crack an omega-3-enriched egg, says Chace.

Read more at Wholeliving.com: Eat for Your Health

Love is Good for Your Health!

2011-02-14T12:36:00.000-07:00

Valentine's Day is synonymous with love, and, according to the people who keep track of these things, we will spend an average of $106 showering our loved ones with dinner, flowers, baubles and candy.

Don't think of these purchases as extravagances. Think of them as investments in your well-being because love, whatever its other benefits, is good for both your mental and physical health.

Rachel Saslow, a medical writer for The Washington Post, set out to test the proposition if having a Valentine's Day love interest keeps the doctor away. Turns out, it does.

Research shows that having a loving spouse lowers your blood pressure. Moreover, she writes, "Romantic relationships also can provide a sense of meaning and purpose to life that can translate to better self-care and less risk taking." Not only is your blood pressure lower, you're safer as well.

A Stony Brook University psychologist found that feelings of love trigger the brain's dopamine-reward system, dopamine being a neurotransmitter that conveys pleasure.

Saslow cites University of North Carolina at Chapel Hill research that found hugging and hand holding caused the release of the hormone oxytocin thus lowering the levels of stress in the body, reducing blood pressure and improving your mood. A study at Carnegie Mellon University found that people happily in love had fewer colds.

In an Ohio State study, she writes, the researchers who created tiny blisters on the arms of a group of married couples found that the blisters on the happier couples healed a day sooner.

So there you have it. Love is good for your health. Have a happy Valentine's Day. It's practically doctor's orders.

Read more: http://www.sentinelandenterprise.com/ci_17383231##ixzz1Dxn89qob

Eat for Your Health: Week 8

2011-02-07T09:52:00.000-07:00

This week's chronic condition: Depression.

Fish

Skimping on salmon, sardines, and other fatty fish might make you more prone to depression, says Chace. In a 2007 study, scientists sized up brain scans on 55 healthy adults and found that those with high omega-3 intake had more gray matter volume in parts of the brain that are associated with mood and emotional arousal. An earlier study from the same research team showed that people with low omega-3 levels were more likely to have a negative outlook and suffer from symptoms of depression. Chase recommends getting a small daily serving (1 to 3 ounces) of fish.

Good Carbs

Slow-burning carbs (found in foods such as whole grains, legumes, and starchy vegetables) help your brain make serotonin, a mood-boosting chemical that has been detected at low levels in people with depression, says Khalsa. Bananas and oats may help fight depression by delivering tryptophan, an amino acid your body converts into serotonin.

Promising: B-Rich Foods

Depression is linked to deficiency in brain-nourishing B vitamins, so make B-rich foods such as leafy greens, peas, asparagus, and avocados part of your daily diet.

Read more at Wholeliving.com: Eat for Your Health

New Dietary Guidelines Announced to Help Americans Make Healthier Food Choices and Confront Obesity Epidemic

2011-02-01T09:21:00.000-07:00

Yesterday, Agriculture Secretary TomVilsack and Secretary of the Department of Health and Human Services (HHS) Kathleen Sebelius announced the release of the 2010 Dietary Guidelines for Americans, the federal government's evidence-based nutritional guidance to promote health, reduce the risk of chronic diseases, and reduce the prevalence of overweight and obesity through improved nutrition and physical activity.

Because more than one-third of children and more than two-thirds of adults in the United States are overweight or obese, the 7th edition of Dietary Guidelines for Americans places stronger emphasis on reducing calorie consumption and increasing physical activity.

“The 2010 Dietary Guidelines are being released at a time when the majority of adults and one in three children is overweight or obese and this is a crisis that we can no longer ignore,” said Secretary Vilsack. “These new and improved dietary recommendations give individuals the information to make thoughtful choices of healthier foods in the right portions and to complement those choices with physical activity. The bottom line is that most Americans need to trim our waistlines to reduce the risk of developing diet-related chronic disease. Improving our eating habits is not only good for every individual and family, but also for our country.”

The new 2010 Dietary Guidelines for Americans focus on balancing calories with physical activity, and encourage Americans to consume more healthy foods like vegetables, fruits, whole grains, fat-free and low-fat dairy products, and seafood, and to consume less sodium, saturated and trans fats, added sugars, and refined grains.

“Helping Americans incorporate these guidelines into their everyday lives is important to improving the overall health of the American people,” said HHS Secretary Sebelius. “The new Dietary Guidelines provide concrete action steps to help people live healthier, more physically active and longer lives.”

Read more at http://www.hhs.gov/

Eat for Your Health: Week 7

2011-01-31T08:00:00.002-07:00

This week's chronic condition: Arthritis.

Omega-3-Rich Foods

As with asthma and allergies, omega-3 fatty acids help fight arthritis by easing inflammation. "Getting a healthy amount of omega-3s is like throwing a bucket of water on the fire when it comes to arthritis-related inflammation," says Grotto. Aim to eat an omega-3-rich food each day, alternating fatty fish with freshly ground flaxseed.

Promising: Low-Fat Dairy

Since calcium can help keep your joints limber, Grotto recommends getting three servings of low-fat dairy products like yogurt and cottage cheese each day.

Onions

Onions contain quercetin and vitamin C, which work together to stop pro-inflammatory chemicals from wreaking havoc on your joints. Besides protecting you from osteoarthritis, they may also defend against rheumatoid arthritis, says Pratt. Cherries For a sweeter inflammation fighter, try cherries, which decrease arthritis-related inflammation. "For people with arthritis, it's good to eat a variety of foods that end in 'erry' -- cherries, blueberries, strawberries -- every day," says Grotto.

Pomegranates

The red seeds pop with compounds that could combat a host of inflammatory diseases, including arthritis, suggests a 2008 study from Case Western Reserve University. When the fruit's not in season, sip pomegranate juice to get the antioxidant and anti-inflammatory effects.

Read more at Wholeliving.com: Eat for Your Health

Take Action!

2011-01-26T14:00:00.001-07:00

Last night President Obama faced the nation in his State of the Union address. Now, he has the chance to face your questions directly.

Tomorrow the President will be answering questions in a YouTube interview, and we have until midnight tonight to vote on the questions. Slow Food USA President Josh Viertel has submitted his: what will the President do about the fact it's cheaper to feed our kids Froot Loops than it is to feed them fruit?

If you want to hear the President's answer, you can vote for that question by clicking on this link to be taken to the YouTube Obama interview page. In the search bar on the right hand side, search for the term "froot loops" and you'll find Slow Food USA President Josh Viertel's question:

http://www.youtube.com/worldview/

Normally, it's just the media pundits who get to put the President under the spotlight. This is a rare opportunity for us to put our concerns to him directly.

Vote for the Froot Loops question before midnight tonight to tell the President we want him to make the necessary changes for parents and kids to have access to healthy and affordable food.

2011 Wasatch Powder Keg

2011-01-25T15:36:00.000-07:00

On March 12, Brighton Ski Resort will host the 9th Annual Wasatch Powder Keg backcountry race. The Powder Keg is a test of speed, strength, and endurance for any backcountry skier. The race will have captivating views of Heber Valley, Mt Nebo, Mt Timpanogos, and the Cottonwood Canyons. The race division will cover 9 miles and have 5 climbs for a little over 5,000 ft of climbing. The Recreational division will cover 6.5 miles and have 4 climbs for 3,500 ft of climbing. Within each division there will be categories for male/female and AT/Tele.

For registration or more details see http://www.wasatchpowderkeg.com/

Eat for Your Health: Week 6

2011-01-24T08:00:00.001-07:00

This week's chronic conditions: Asthma and Allergies

Omega-3-Rich Foods

Swapping omega-6-rich foods (such as red meat and partially hydrogenated oils) for top omega-3 sources (such as oily fish, flaxseed, and walnuts) may help guard against asthma, says David Grotto, R.D., author of "101 Foods That Could Save Your Life." Including more omega- 3-rich foods in your diet -- shown to tame inflammation and improve lung function -- may also bring relief to those who are already struggling with asthma and allergies.

Promising: Apples

An apple a day can keep you from sneezing and wheezing by elevating your levels of quercetin, an antioxidant that alters the immune response to allergic triggers. Crunching on apples regularly may also enhance lung health and lower your asthma risk, notes Pratt.

Vitamin-C-Rich Fruits

Adults with low levels of vitamin C may be more asthma-prone, according to a 2006 study published in Thorax. To replenish your supply of the immune-boosting antioxidant, indulge in juicy fruits like citrus, organic strawberries, and kiwi on a regular basis.

Read more at Wholeliving.com: Eat for Your Health

Walking and Weight Training Help Combat Diabetes

2011-01-20T08:00:00.002-07:00

Being physically active, along with eating right, can help to control diabetes. But what kind of activity? At the Pennington Biomedical Research Center in Louisiana, researcher Timothy Church examined this in data on 262 people with type 2 diabetes. Some walked, some weight trained, and some did both. The program continued for nine months.

Church says skeletal muscle is critical to blood sugar control, and aerobic and resistance training likely benefits muscle in different ways:

"The best way to keep that skeletal muscle chewing up as much blood sugar as possible throughout the day is the combination of walking and weight lifting." So grab your walking shoes and weights to help combat diabetes!

Learn more at hhs.gov

Eat for Your Health: Week 5

2011-01-17T08:00:00.000-07:00

This week's chronic condition: Type 2 Diabetes.

Barley

While refined carbs can cause excess blood sugar to build up and raise diabetes risk, whole grains boost the body's ability to turn blood sugar (also known as glucose) into fuel for your cells. Like oats, barley contains beta-glucan, which helps guard against insulin resistance (a condition marked by diminished ability to remove glucose from the bloodstream). For diabetes prevention, Chace suggests getting at least six daily servings of whole grains, including barley.

Carotenoid-Rich Fruits and Veggies

Tomatoes, mangoes, apricots, cantaloupes, sweet potatoes, and spinach defend against diabetes by providing carotenoids, which decrease inflammation and encourage the efficient use of insulin.

Legumes

Like whole grains and high-fiber fruits and veggies, legumes like beans and lentils help fight (and manage) diabetes by regulating your glucose levels, says Pratt.

Promising: Magnesium-Rich Foods

Eating more foods high in this mineral may help squash several diabetes risk factors, including high blood sugar, abdominal obesity, and excess blood fats, according to a 2006 study of more than 4,600 adults. To meet your daily needs, turn to foods like halibut, peanut butter, and spinach.

Spices

Certain spices may help prevent or treat diabetes, recent research suggests. One recent report revealed that cinnamon helps block the formation of compounds that contribute to damage caused by diabetes and aging. Another study found that mice that were fed turmeric (used in curry) were less likely to develop type 2 diabetes. Sprinkle cinnamon on oatmeal and toast, and add turmeric or curry to soups and stir-fries regularly.

Read more at Wholeliving.com: Eat for Your Health

International Wellness Expo: SLC

2011-01-12T09:37:00.000-07:00

Come learn and experience everything wellness. Bring your whole family and make changes that will put you on the journey of a more vitalistic lifestyle.

When: Saturday, January 22, 2011 from 10am-5pm

Where: Promontory Point, Utah State Fairpark

How much: $5 per person, $10 per family

What: Acupuncture, Chiropractic, Naturopathic Medicine, Eco-Friendly Homes, Heath &Fitness, Outdoor Recreation, Yoga, Pilates, Energy Work, Spa Treatments, Prenatal Massage, Infrared Healing Technologies, Wellness Quotient Assessments, Nutritional Counseling, Bodywork, Innovative Custom Sleep Technologies, Shiatsu, Raw & Living Food Diets, Resources for Eating Local, Health & Sustainable Consumer Choices, Green Living Ideas, Live Music, Drumming, Kids Activities, and More
Visit http://internationalwellnessexposlc.com/ for more information and to purchase tickets.

Eat for Your Health: Week 4

2011-01-10T08:00:00.001-07:00

Week four's chronic condition: Alzheimer's Disease.

Fish

At least four times a week, eat 3 ounces of wild salmon, sardines, or other fish high in omega-3s, which help lower Alzheimer's risk by lessening inflammation. Equally important for brain health: cutting back on saturated and trans fats.

Spinach

Folic acid, a B vitamin, may lessen Alzheimer's risk, indicates a 2007 study from Archives of Neurology. Spinach is an especially rich source, says Khalsa, so feast on spinach salads and sauteed spinach at least two or three times a week.

Berries

Berries help boost brain power by easing oxidative stress, an aging-related process associated with the onset of Alzheimer's and dementia. What's more, berries can reduce cholesterol; high levels were recently linked to increased Alzheimer's risk. Aim for three servings weekly.

Promising: Black Currants

Like other berries, black currants offer anthocyanins and polyphenols (potent antioxidants known to preserve brain health as you age). In a preliminary study, researchers found that compounds in black currants helped protect brain cells from stress brought on by Alzheimer's-associated proteins.

Read more at Wholeliving.com: Eat for Your Health

Salt Lake's Market on State

2011-01-07T13:27:00.000-07:00

Visit downtown Salt Lake's indoor farmer's market located at 1050 South State Street on Tuesdays from 3-7pm and Saturdays from 10am-4pm. This market features items that are hand made and locally grown, produced, or raised. Support Salt Lake and buy local!

For more information, visit http://www.marketonstate.com/

Eat for Your Health: Week 3

2011-01-03T08:45:00.001-07:00

This week's chronic condition: Osteoporosis.

Calcium-Rich Foods

To keep your bones strong as you age, get 1,000 milligrams of calcium from your diet each day (1,200 if you're older than 50). An 8-ounce serving of low-fat yogurt provides 415 milligrams of calcium, and a half-cup of calcium-fortified tofu offers 204.

Mineral-Rich Veggies

Certain veggies not only strengthen your bones by supplying calcium, but also deliver magnesium and potassium (both known to boost bone mineral density). For plant-based prevention of osteoporosis, look to turnip greens, kale, and Chinese cabbage.

Promising: Vitamin-K-Rich Veggies

A high intake of vitamin-K-rich foods may help stave off bone loss and reduce the risk of hip fractures, say a number of large-scale studies. Shown to work synergistically with vitamin D in preserving bone density, vitamin K is abundant in veggies like broccoli, kale, spinach, Swiss chard, and watercress.

Read more at Wholeliving.com: Eat for Your Health

What's Active in Salt Lake?

2011-01-01T08:00:00.004-07:00

The Wasatch Front has always been an active, vibrant community. Winter or summer, city to mountains to desert, this is the place to be for outdoor action and healthy lifestyles. Check out this link to view some upcoming events in our area to help you stay fit and healthy in 2011.

Help Salt Lake County Win $1 Million to Fight Hunger

2010-12-30T11:43:00.001-07:00

The Salt Lake City area is currently in 2^nd place in a nationwide contest for $1 million dollars to fight hunger. If you would like to help win this contest, you only have a short time left to click “like” for Salt Lake City. The city with the most votes will receive this generous donation. If we win, a substantial amount of the money will go to support the Utah Food Bank. Follow the instructions below if you wish to participate. The challenge ends December 31^st.

The following actions will increase all the Salt Lake City community's "Likes" total:

• Visit http://fightinghunger.walmart.com/city/Salt-Lake-City-UT
• Clicking the "Like" button on the "Select the community you want to support" map or on the community's page will add a "Like" to that community's total.
• "Sharing" upon clicking the "Like" button will add a "Like" to that community's total.
• Adding a comment in the field that appears immediately after clicking the "Like" button will add a "Like" to that community's total.
• "Liking" a community from another Facebook user's news feed (once that user has "shared" that community) will add a "Like" to that community's total.
• Commenting on a community from within another Facebook user's news feed (once that user has "shared" that community) will add a "Like" to that community's total.
• "Sharing" a community page that another Facebook user has already shared will allow others to add "Likes" to that community's total by "Liking" and commenting.

Thank you for your help!

WASATCH COMMUNITY GARDENS PRESENTS: Growing Community Gardens

2010-12-30T08:00:00.004-07:00

DATE: January 15th (Application Deadline), series runs February 1-March 22, 2011

WHO: Community gardeners and aspiring community gardeners interested in building and maintaining successful, productive and sustainable community gardens!

WHAT: Growing Community Gardens is a NEW 8-week training series offered by Wasatch Community Gardens. The training focuses on cultivating skills, sharing ideas and identifying resources for developing successful, sustainable community gardens. Upon completion, qualifying applicants may apply for financial (up to $5,000) and technical support for new community gardens.

WHEN: Application due JANUARY 15, 2011. The training will take place on Tuesday evenings, 6pm-9pm from February 1 through March 22, 2011.

WHERE: 824 South 400 West, Salt Lake City, UT 84101.

COST: $75 for the 8-class series. Scholarships available.

TO APPLY: Applications are now available at http://www.wasatchgardens.org/

FOR MORE INFORMATION, CONTACT:

Susan Finlayson
Network Coordinator
Wasatch Community Gardens
801-359-2658 x 12
network@wasatchgardens.org.

ABOUT WASATCH COMMUNITY GARDENS: Wasatch Community Gardens has provided the community the opportunity to grow their own food in urban gardens for over twenty years. Our mission is to empower people of all ages and incomes to grow and eat healthy, organic, local food. Today, Wasatch Community Gardens offers a range of programs for Wasatch Front residents including community gardening space at five different gardens, youth gardening education programs, consulting help for groups to start new community gardens, numerous volunteer opportunities, and over 30 educational workshops and community events.

Eat For Your Health: Week 2

2010-12-27T08:00:00.001-07:00

As a part of our 10-week healthy eating plans for various chronic diseases, this week's health concern is cancer. Here are the recommended foods:

Leafy Greens

Dark-green leafy vegetables -- such as spinach, kale, and collard greens -- abound with cancer-fighting vitamins, minerals, and phytochemicals. In fact, says Pratt, "it's hard to be healthy your whole life without eating lots of green leafies." Aim for 2 cups each day.

Broccoli

Chomping on broccoli's deep-green florets releases chemicals that get converted into two powerful cancer fighters: isothiocyanates (shown to stop tumors from forming) and indoles (found to hamper the development of hormone-related cancers). Another broccoli compound, sulforaphane, may thwart the proliferation of breast-cancer cells. Pratt recommends getting four servings weekly, a mix of raw and cooked. When cooking broccoli, Pratt recommends steaming it to seal in nutrients.

Tomatoes
Juicy red tomatoes get their color from lycopene, a carotenoid that may shield cells from cancer-causing oxygen damage. Best known for its prostate-cancer-preventing effects, lycopene may help fend off both breast and pancreatic cancer, too. In addition to eating more fresh tomatoes, add tomatoes to soups, sauces, and stews.

Berries
Besides being high in fiber and vitamin C, fresh or frozen blueberries, blackberries, strawberries, and raspberries are nature's No. 1 source of anthocyanins, antioxidants that counteract the effects of free-radical damage. Seek out wild blueberries, which are especially high in antioxidants. As for cultivated berries, choose organic whenever possible.

Promising: Mushrooms
Maitake and shiitake mushrooms may help ward off cancer by revving up your immune system, according to Khalsa. Each variety contains an abundance of polysaccharides, molecules that help promote an increase in natural-killer-cell activity, which wipes out malignant cells. Add them to soups and stir-fries regularly.

Citrus
Oranges and other citrus fruits deliver big on vitamin C, an antioxidant that helps guard DNA against free-radical damage and prevent cancer, according to Pratt. Studies show that citrus may help lower the risk of lung cancer as well as stomach and esophageal cancer.

Pumpkin

High in fiber, pumpkin provides two carotenoids (beta-carotene and alpha-carotene) that may protect against skin, lung, breast, bladder, and colon cancer. When autumn's over, look to canned pumpkin.

Read more at Wholeliving.com: Eat for Your Health

Healthified Winter Veggie Pasta

2010-12-22T13:26:00.001-07:00

92% less sat fat • 50% more fiber than the original recipe. Twirl forkfuls of hearty, whole-grain spaghetti, tossed with a simple tomato sauce and good-for-you cannellini beans and broccoli.

Prep Time: 5 min
Start to Finish: 30 min

Makes 6 Servings

Ingredients:

8 ounces dried whole grain spaghetti

3 cups broccoli florets

1 (14.5 ounce) can no-salt-added diced tomatoes, drained

1 15-ounce can cannellini beans, rinsed and drained

2 tablespoons no-salt-added tomato paste

2 cloves garlic, minced

1/4 teaspoon salt
1/4 teaspoon ground black pepper
2 tablespoons snipped fresh Italian (flat-leaf) parsley
1/4 cup grated Parmesan cheese
*Any of your other favorite winter vegetables. Click here to see what produce is in season this winter.

1. In a 4-quart Dutch oven, cook pasta according to package directions except omitting the salt; add broccoli to pasta for the last 3 minutes of cooking. Drain and return to Dutch oven.

2. Stir in tomatoes, beans, tomato paste, garlic, salt, and pepper (feel free to add any of your other favorite winter veggies such as squash, kale, cabbage, or cauliflower, as well); heat through. Stir in parsley. Sprinkle each serving with cheese.

Nutritional Information
1 Serving: Calories 220 (Calories from Fat 20); Total Fat 2g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 2mg; Sodium 310mg; Total Carbohydrate 46g (Dietary Fiber 9g, Sugars 5g); Protein 13g Percent Daily Value*: Vitamin A 15%; Vitamin C 80%; Calcium 10%; Iron 15% Exchanges: 2 1/2 Starch; 0 Other Carbohydrate; 1 1/2 Vegetable; 1/2 Very Lean Meat Carbohydrate Choices: 3
*Percent Daily Values are based on a 2,000 calorie diet.

Recipe courtesy of eatbetteramerica.com

Eat For Your Health!

2010-12-20T14:17:00.000-07:00

It's no secret that eating healthy food does more than leave you feeling satiated and well-nourished. Choose wisely come mealtime, and you'll up your chances of living a vibrant, long life. You can help prevent -- or better control -- conditions ranging from cancer to arthritis with a targeted dietary and lifestyle approach.

Before you explore food-based prevention, make sure you've got your nutrition bases covered. Research supports choosing whole foods over processed choices, limiting sugar and other refined carbohydrates, and emphasizing foods that reduce inflammation -- "the hallmark of practically every disease," says Dharma Singh Khalsa, M.D., author of "Food as Medicine."

To that end, turn first to the produce aisle. "There's no limit to the number of fruits and veggies you should eat each day," claims Steven Pratt, M.D., author of "SuperHealth." "Five is the minimum, but it's better to eat between nine and 11." (And choose organic whenever possible.) Also include plenty of whole grains and anti-inflammatory fats (fish, olive oil, and nuts) in your daily diet.

When it comes to reducing your personal health risks, you can fine-tune your eating habits even further. To help you create a personalized eating plan, we've rounded up dozens of foods shown to help prevent and control 10 chronic health problems. For each condition, "the basics" category covers food backed by established research, while "promising" features more preliminary studies.

This week we will cover heart disease, but be sure to check back every Monday to see all of our covered chronic conditions and the recommended eating plan for each.

Whole Grains

To mop up artery-clogging cholesterol, try for six daily servings of whole grains. Rich in a cholesterol-lowering fiber called betaglucan, oats appear particularly powerful in protecting against heart disease. Medical nutritionist Daniella Chace, coauthor of "What to Eat if You Have Cancer," advises cooking up hot cereal from steel-cut oats (higher in phytochemicals than the rolled variety). Also, regularly incorporate brown rice, quinoa, and barley.

Oily Fish
Canned or fresh, oily fish such as wild salmon contains a wealth of omega-3 fatty acids, which help to improve triglyceride levels, stabilize heartbeat, lower blood pressure, curb heart-harming inflammation, and reduce stroke risk. Include smaller fish such as sardines and anchovies, suggests Chace, "since larger fish accumulate more toxins." Aim for two to seven servings a week.

Nuts
Crack open a walnut shell and you'll find plenty of plant sterols, compounds that help stop your gut from absorbing cholesterol. A source of blood-clot-preventing omega-3s, walnuts also nourish your heart with vitamin E, fiber, potassium, and protein. For better heart health, eat a handful of walnuts, almonds, cashews, or pistachios about five times a week.

Olive Oil
With its abundance of polyphenols (antioxidants that may prevent heart trouble by keeping LDL, or "bad," cholesterol from oxidizing), healthy fats, and vitamin E, olive oil is your heart-healthiest option for sauteing veggies or dressing salads. Choose the extra-virgin variety, which contains more polyphenols.

Beans
Beans boost heart health by supplying magnesium, which helps to keep blood pressure in check, and folate, which decreases levels of homocysteine (an amino acid that raises heart-disease risk when it occurs at elevated levels). Include black, red, or adzuki beans in your repertoire; research suggests that darker beans deliver more antioxidants.

Promising: Grapes

In a 2008 study, scientists discovered that polyphenols found in grapes might reduce blood clotting and prevent blood vessels from narrowing. Grape skins contain resveratrol, a phytonutrient that may elevate your levels of HDL ("good") cholesterol, notes Khalsa. Choose organic, since conventional grapes tend to be treated heavily with pesticides.

Read more at Wholeliving.com: Eat for Your Health

Turn That Radio Dial!

2010-12-16T17:15:00.000-07:00

Tune in to KFAN 1320 AM tonight from 9-10 pm to hear Christy Sincavage, Salt Lake Valley Health Department's Obesity Prevention Specialist for Weigh Active and Healthy, talk about eating healthy during the holidays!

Elmo's Fight Against Childhood Obesity and Hunger

2010-12-16T08:00:00.003-07:00

The goal of President Obama's "The Healthy, Hunger-Free Kids Act" is to simultaneously fight childhood obesity and hunger. At the same time, Sesame Street is launching their "Food for Thought: Eating Well on a Budget" and Elmo spoke with Harry Smith and Dr. Jennifer Ashton on his crusade.

Read more: http://www.cbsnews.com/video/watch/?id=7145280n#ixzz180YoVVmx

Healthy Holiday Choices

2010-12-13T09:03:00.000-07:00

Harry Smith speaks with dietician Cynthia Sass about how to make healthy choices this holiday season.

Try Something New this Holiday Season: Fennel

2010-12-06T08:00:00.004-07:00

There are often concerns about gaining weight during the holidays. That’s why it’s important to keep fresh fruits and veggies high on your priority list. But, that doesn’t mean you have to be left out of holiday fun. Unique, delicious fall vegetables are abundant and you can plan on staying fit as a fiddle by keeping your focus on a variety of versatile vegetables. High on this list is fennel, a unique, aromatic bulb-vegetable that will delight your taste buds and help keep you fit, too. If you’re not sure you’ve ever tried it before, fennel is unmistakable in appearance and flavor. Reminiscent of both licorice and anise, and looking a bit like celery, one crunchy bite tells you this is no ordinary vegetable!

Fennel has been around for eons, dating back to ancient Greece. The slightly sweet, crisp bulb is delicious raw in salads, and is also wonderful when sautéed, braised, roasted or grilled. The leaves (or fronds) look similar to dill. Fennel stands well on its own or pairs beautifully with other raw or cooked veggies, fish and meat. It occupies a unique and important role in cooking among many European countries, especially Italy and France. I first learned to favor fennel when I had it with fish.

Since then, I have prepared it in many dishes from raw salads to stir-fries. You’ll find fennel’s flavor most intense when eaten raw, but don’t be shy about cooking it, too!

Adding fennel to your menu helps keep you fit with flavor and lots of good benefits:

Low calorie
Fat free
Vitamin C
Potassium
Taste bud joy!

The bulb is the most edible part. The stalks are crunchy and delicious, but sometimes a little tough. The leaves are great as garnish. Here are some great ways to enjoy fennel:

As tea from the seeds – this has been popular for many a century! Simply steep a teaspoon of fennel seeds in a cup of hot water for 10 minutes. Strain and enjoy as is or with honey and lemon.

Sautéed and spooned over fish. Here’s a recipe for Saffron-Roasted Salmon with Tomato-Fennel Compote and one for Tilapia with Fennel and Tomato.

Chopped or sliced and added to vegetable salads. Here’s an Arugula Salad with Fennel and Pine Nuts.

Chop and add to coleslaw, potato salad, tuna, egg or chicken salad.

With citrus fruit – grapefruit, oranges, tangerines…really good! Here’s an Orange and Fennel Salad and here’s a Fennel and Tangerine Salad.

Roasted like in this Maple Roasted Fennel.

Paired with lamb as in this recipe for Mediterranean Leg of Lamb with Roasted Fennel.

Chopped and added to Waldorf Salad.

Add to an antipasto platter.

Eaten as a snack with dates.

Delicious with other roasted veggies such as beets. Here’s a recipe for Roasted Beet and Fennel Salad with Goat’s Milk Panna Cotta.

Chop the leaves and use as a garnish with veggies, grains, meats, seafood and even fruit salad.Look for fennel with a clean, firm bulb. Make sure it is not browned, bruised, spotted or split. The stalks should be firm with the leaves a beautiful dark green. The bulb can be white or greenish. Make sure there is no flowering, as this indicates that it is past its prime. The aroma should be fresh and licorice-like. Store it in the fridge for up to five days, but if possible, consume soon after purchasing for the freshest possible flavor. Remember that fennel is abundant from the fall through the early spring, so consider adding this versatile veggie to your holiday menus.

Courtesy of blog.wholefoodsmarket.com

Healthy People 2020

2010-12-02T13:57:00.000-07:00

The U.S. Department of Health and Human Services today unveiled Healthy People 2020, the nation’s new 10-year goals and objectives for health promotion and disease prevention, and “myHealthyPeople,” a new challenge for technology application developers.

For the past 30 years, Healthy People has been committed to improving the quality of our Nation’s health by producing a framework for public health prevention priorities and actions.

“The launch of Healthy People 2020 comes at a critical time,” said HHS Secretary Kathleen Sebelius. “Our challenge and opportunity is to avoid preventable diseases from occurring in the first place.”

Chronic diseases, such as heart disease, cancer and diabetes, are responsible for seven out of every 10 deaths among Americans each year and account for 75 percent of the nation’s health spending. Many of the risk factors that contribute to the development of these diseases are preventable.

“Too many people are not reaching their full potential for health because of preventable conditions,” said Assistant Secretary for Health Howard K. Koh, M.D., M.P.H. “Healthy People is the nation’s roadmap and compass for better health, providing our society a vision for improving both the quantity and quality of life for all Americans.”

The Healthy People initiative is grounded in the principle that setting national objectives and monitoring progress can motivate action, and indeed, in just the last decade, preliminary analyses indicate that the country has either progressed toward or met 71 percent of its Healthy People targets.

Learn more at http://www.healthypeople.gov/

Weigh Biggest Losers of West Jordan 2011

2010-12-01T13:47:00.002-07:00

The 4th Annual Weight Biggest Losers contest of West Jordan is coming soon!

Are you a resident of West Jordan? If so, take advantage of this great opportunity! Create positive behaviors with nutritional eating habits, understand exercise and fitness, and set and reach your fitness goals. You also have the chance to win some amazing prizes and walk/run West Jordan's 5k/10k in May.

The contest will begin on January 18, 2011 so make sure you secure your spot by signing up today!

Fun and Creative Ideas to Stay Healthy this Winter

2010-11-30T13:57:00.004-07:00

1. Plan active outings with your family: Try snowshoeing, cross-country skiing, ice-skating, or just good old-fashioned sledding or playing in the snow. After all, Utah does have the best snow on earth!

2. Cut down your own Christmas tree: Click here for places in Utah you can go and choose your own Christmas tree.

3. Go mall walking (and window shopping): Many malls open early for walkers.

4. At-home work-out: Bust out your old exercise videos, borrow some from the library, or just dance around to your favorite holiday music!

5. Park farther away: When doing your Christmas shopping, park farther away from the door. Also if there are multiple levels, take the stairs instead of the escalator or elevator.

6. Try "healthified" recipes of your favorite holiday treats: Visit www.eatbetteramerica.com or check out each page (Healthy Cooking, Healthy Substitutions, Healthier Recipes) to learn how to make healthy substitutions when cooking and baking.

7. Use your feet: When going to look at Christmas lights, walk instead of drive. Be sure to bundle up!

8. Forgo the holiday goodies: Instead of getting platefuls of chocolates, cookies, and cakes, ask neighbors and friends to donate items and money to the food bank on your behalf. You'll be helping out the less fortunate as well as keeping off the pounds.

The most important thing of all is to just keep it up and make it interesting. Here's to an active and healthy winter!

Healthy Thanksgiving Dinner Ideas: Desserts

2010-11-24T08:00:00.009-07:00

SWEET POTATO APPLE CAKE

Serves 9

Sweet potatoes and apples add moistness and natural sweetness to this simple cake.

Ingredients:

Natural cooking spray
1 cup whole wheat pastry flour
1 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1 teaspoon ground nutmeg
1/2 cup brown sugar
1 egg
1 large apple, peeled, cored and grated
1 (3/4-pound) sweet potato, peeled and grated
1 teaspoon vanilla extract
1/2 cup chopped walnuts

Method:

Preheat oven to 350°F. Lightly oil an (8-inch) baking pan with cooking spray; set aside.

In a large bowl, whisk together flour, baking soda, salt, cinnamon and nutmeg; set aside. In a second large bowl, whisk together sugar and egg until well combined. Stir in apple, sweet potato, vanilla and walnuts and then add apple mixture to flour mixture and stir to combine.

Transfer batter to prepared pan and bake until cake pulls away from the edges and is deep golden brown, 40 to 50 minutes. Set aside to let cool and then cut into squares and serve.

Nutrition:

Per serving (about 4oz/104g-wt.): 190 calories (45 from fat), 5g total fat, 0.5g saturated fat, 25mg cholesterol, 300mg sodium, 34g total carbohydrate (4g dietary fiber, 17g sugar), 4g protein

GINGERSNAP COOKIES

Makes 48 cookies

An excellent gift from the kitchen, this is a spicy, snappy mix for deliciously simple homemade cookies. Package this cookie mix for gift giving with our downloadable gift tag.

Ingredients:

1 1/4 cups packed dark brown sugar
2 1/4 cups all-purpose flour
3/4 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon sea salt
1 3/4 teaspoons ground ginger
1 1/4 teaspoons ground cinnamon
1/4 teaspoon ground cloves
3/4 cup (1 1/2 sticks) unsalted butter, melted
1 egg

Method:

Spoon brown sugar into a 1-quart jar and press down until you have an even layer. Whisk together flour, baking powder, baking soda and salt in a bowl; spoon into jar over brown sugar. Sprinkle ginger, cinnamon and cloves over the top. Seal jar until ready to use.

To make the cookies, preheat oven to 350°F. Pour cookie mix into a large bowl and stir in butter and egg. Roll dough into balls the size of large marbles and place an inch apart on ungreased baking sheets. Bake in the middle of the oven until firm and lightly browned on edges, about 14 minutes. Transfer cookies to racks to cool.

Nutrition:

Per serving (1 cookie): 70 calories (25 from fat), 3g total fat, 2g saturated fat, 10mg cholesterol, 30mg sodium, 10g total carbohydrate (0g dietary fiber, 6g sugar), 1g protein

FROSTED SPICED CUPCAKES

Makes 16

It's hard to believe when you taste them, but these sweet treasures are gluten free, egg free and dairy free. They're also perfect for birthday parties, holidays or any occasion where there's a reason to celebrate with moist, delicious cupcakes.

Ingredients:

For the Cupcakes

1/2 cup canola oil
1/2 cup unsweetened almond milk or other non-dairy milk
1 (6-ounce) container plain coconut milk yogurt
3/4 cup sugar
1 tablespoon egg replacer, such as Ener-G, mixed with 1/4 cup warm water
2 cups white rice flour
1/2 teaspoon xanthan gum

2 teaspoons baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1 teaspoon ground cinnamon, plus more for sprinkling

1/2 teaspoon ground nutmeg

1/8 teaspoon ground cloves

For the Frosting

1/4 cup vegan margarine, softened
1 1/2 cups powdered sugar
1 to 2 tablespoons unsweetened almond milk or other non-dairy milk
1/4 teaspoon gluten-free vanilla extract

Method:

Preheat oven to 350°F. For the cupcakes, whisk together oil, almond milk, yogurt, sugar and egg replacer-water mixture in a large bowl. In a separate large bowl, mix together rice flour, xanthan gum, baking powder, baking soda, salt, cinnamon, nutmeg and cloves. Add flour mixture to milk mixture and stir to combine. Spoon batter into 16 paper-lined standard muffin tins, filling each about two-thirds full. Bake until cooked through and light golden brown, 20 to 25 minutes. Transfer cupcakes to a wire rack and set aside to let cool completely.

For the frosting, put margarine, sugar, almond milk and vanilla in a large bowl and beat with an electric mixer until well combined and fluffy, about 1 minute. Spread frosting on cupcakes, sprinkle cinnamon over the top and serve.

Nutrition:

Per serving (1 cupcake/about 3oz/75g-wt.): 250 calories (90 from fat), 11g total fat, 1.5g saturated fat, 0mg cholesterol, 170mg sodium, 39g total carbohydrate (1g dietary fiber, 22g sugar), 1g protein

RAW APPLE CRISP

Serves 8

A simple mixture of nuts, raisins and spices makes a delicious topping for Honeycrisp apples.

Ingredients:
4 Honeycrisp apples, cored and chopped

1/4 cup orange juice

3/4 cup pecan halves

3/4 cup hazelnuts

3/4 cup raisins

3/4 teaspoon ground ginger

3/4 teaspoon ground cinnamon

Method:

Put apples in an 8-inch square baking dish or 2-quart casserole dish. Drizzle with orange juice, toss until the fruit is coated and smooth the top. In a food processor, combine pecans, hazelnuts, raisins, ginger and cinnamon and pulse just until chopped. Spoon the nut mixture over the apple mixture and serve.

Nutrition:

Per serving (about 4oz/106g-wt.): 220 calories (130 from fat), 14g total fat, 1g saturated fat, 0mg cholesterol, 0mg sodium, 25g total carbohydrate (4g dietary fiber, 17g sugar), 3g protein

"HEALTHIFIED" PUMPKIN PIE

53% less fat, 80% less sat fat, and 24% fewer calories than the original recipe. Not an ounce of deliciousness was sacrificed in this healthified classic Thanksgiving dessert. The real secret’s in the crust.

Prep Time:25 min
Start to Finish:2 hr 25 min

Serves 8

Ingredients:

Pastry

1 1/4 cups Gold Medal® all-purpose flour
1 teaspoon sugar
1/4 teaspoon salt
1/4 cup vegetable oil
3 to 4 tablespoons fat-free (skim) milk

Filling

3 egg whites or 1/2 cup fat-free egg product
1/2 cup sugar
1 1/2 teaspoons pumpkin pie spice
1/8 teaspoon salt
1 can (15 oz) pumpkin (not pumpkin pie mix)
1 can (12 oz) evaporated fat-free milk
1/2 teaspoon vanilla

Instructions:

Heat oven to 425°F. In medium bowl, mix flour, 1 teaspoon sugar, 1/4 teaspoon salt and the oil with fork until well mixed. Stir in milk, 1 tablespoon at a time, tossing with fork until all flour is moistened and pastry almost leaves side of bowl. Shape pastry into a ball, using your hands. Press pastry in bottom and up side of 9-inch glass pie plate; flute as desired or press pastry to top edge of pie plate with fingers or fork.

In medium bowl, beat egg whites slightly with wire whisk or egg beater. Beat in remaining filling ingredients. Pour filling into pastry-lined pie plate; carefully place on oven rack. Bake 15 minutes.

Reduce oven temperature to 350°F. Cover edge of pie crust with 2- to 3-inch strip of foil to prevent excessive browning. Bake about 45 minutes longer or until knife inserted in center comes out clean. Cool on cooling rack at least 1 hour before serving. After cooling, pie can remain at room temperature up to an additional 5 hours, then should be covered and refrigerated.

High Altitude (3500-6500 ft): Use 9 1/2-inch deep-dish pie plate. Increase fat-free (skim) milk for pastry to 1/4 cup.

Nutrition:

1Serving: Calories 250 (Calories from Fat 70); Total Fat 7g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 190mg; Total Carbohydrate 38g (Dietary Fiber 2g, Sugars 20g); Protein 7g Percent Daily Value*: Vitamin A 170%; Vitamin C 2%; Calcium 15%; Iron 10% Exchanges: 1 Starch; 1 1/2 Other Carbohydrate; 0 Vegetable; 1/2 Medium-Fat Meat; 1 Fat Carbohydrate Choices: 2 1/2

Recipes and photos courtesy of www.wholefoodsmarket.com/recipes and http://www.eatbetteramerica.com/

Healthy Thanksgiving Dinner Ideas: Side Dishes

2010-11-23T08:00:00.006-07:00

BASIC MILLET WITH ONION AND PARSLEY

Serves 4 to 6

This also makes a terrific recipe for other small grains like quinoa or amaranth. Just be sure to adjust the cooking time so grains are tender but not mushy.

Ingredients:

1 cup millet
6 cups water
2 tablespoons low-sodium vegetable or chicken broth
1 cup chopped onion
1/2 cup chopped parsley

Method:

Place millet and water in a large saucepan. Bring to a boil, reduce heat to medium low and simmer until tender, about 30 minutes. Drain well.

Heat broth in a large skillet over medium heat. Add onion and cook until softened, 3 to 4 minutes. Add parsley and cook 1 minute more. Stir in cooked millet and toss gently to combine. Serve immediately.

Nutrition:

Per serving (about 13oz/368g-wt.): 170 calories (15 from fat), 2g total fat, 0g saturated fat, 0mg cholesterol, 30mg sodium, 33g total carbohydrate (4g dietary fiber, 2g sugar), 5g protein

CHESTNUT AND WHEATBERRY SALAD

Serves 10

A healthful and festive salad using rich, nutty chestnuts. Try grapes instead of raisins for a fresh alternative; 1 1/2 cups halved crisp red grapes will do the trick. Make sure to plan ahead and allow time for soaking the wheat berries.

Ingredients:

1 1/2 cups wheat berries
3 tablespoons apple cider vinegar
1 tablespoon reduced-sodium soy sauce
1 1/2 cups jarred roasted chestnuts, chopped
2 carrots, grated
3/4 cup raisins
1 cup chopped fresh mint

Method:

Place wheat berries in a large bowl and cover with several inches of cold water. Let soak 8 hours or overnight. Drain and rinse wheat berries and place them in a large saucepan. Cover by several inches with fresh water and bring to a boil. Lower heat, cover and simmer until wheat berries are tender and some break open, about 1 hour. Drain and cool.
In a large bowl, whisk together vinegar and soy sauce. Add wheat berries and toss. Add chestnuts, carrots, raisins and mint and toss again. Serve room temperature or chilled.

Nutrition:

Per serving (about 3oz/90g): 200 calories (10 from fat), 1g total fat, 0g saturated fat, 0mg cholesterol, 55mg sodium, 43g total carbohydrate (6g dietary fiber, 11g sugar), 6g protein

GREEN BEANS WITH PECANS AND CLEMETINES

Serves 8

If Clementines are unavailable, substitute 1/3 cup freshly squeezed juice and a little zest from a navel orange.

Ingredients

1 small shallot, chopped

1 1/2 teaspoons Dijon mustard

1/4 teaspoon sea salt
Zest and juice of 3 Clementines

1 1/2 pounds green beans, trimmed

1/2 cup pecans, toasted and chopped

Method

In a blender, combine shallot, mustard, salt and Clementine juice and blend until smooth. Set aside. Steam beans on a steamer rack set over simmering water until bright green and barely tender, about 6 minutes. Transfer to a large bowl and drizzle with citrus dressing. Sprinkle with pecans and Clementine zest to taste and serve.

Nutrition

Per serving (about 4 oz/111g): 80 calories (50 from fat), 5g total fat, 0g saturated fat, 0mg cholesterol, 95mg sodium, 9g total carbohydrate (4g dietary fiber, 3g sugar), 2g protein

CHARD WITH SHERRY VINEGAR AND WALNUTS

Serves 8

A few tablespoons of unsalted pumpkin seeds would make a festive garnish to this sweet and tangy greens dish; use them in place of or in addition to the walnuts if you like.

Ingredients:

1/2 cup raisins
2 tablespoons sherry vinegar

2 bunches Swiss chard, preferably rainbow, stems removed, leaves sliced

1 red onion, sliced

1/4 teaspoon sea salt

1/4 cup walnuts, toasted and chopped

Method:

Put raisins and vinegar in a small bowl with 1/4 cup boiling water. Set aside to let soak 10 minutes.

Heat a large pot over medium-high heat. Drain and reserve raisins; add liquid to the pot. Add chard a few handfuls at a time, stirring and letting the chard cook down until all of it fits in the pot. Add onion and salt, lower heat to medium, cover and cook until onion and chard are tender, 10 to 12 minutes. Stir in raisins and cook 1 minute longer. Top with walnuts and serve.

Nutrition:

Per serving (about 2oz/49g): 70 calories (20 from fat), 2.5g total fat, 0g saturated fat, 0mg cholesterol, 200mg sodium, 13g total carbohydrate (2g dietary fiber, 8 sugar), 2g protein

ESPECIALLY GOOD SWEET POTATOES

Serves 8

Everybody will say how good this is--and nobody will know how good it is for you. If you happen to have leftovers, it's also great for breakfast or dessert. For an extra sweet touch, add chopped fresh pineapple or use pineapple juice instead of orange juice.

Ingredients:

3 sweet potatoes (about 21/2 pounds), peeled and cut into 1/4-inch-thick rounds
1/2 cup raisins*
1/2 cup unsweetened flaked or shredded coconut
11/2 teaspoons freshly grated nutmeg
3/4 cup unsweetened soymilk*
1/2 cup orange juice

Method:

Preheat oven to 375°F. Layer sweet potatoes, raisins, coconut and nutmeg in a 9 x 13-inch casserole dish and then drizzle all over with soymilk and juice. Cover with foil and bake until almost tender, about 30 minutes. Uncover and bake until tender and coconut is golden brown, about 10 minutes more.

Nutrition:

Per serving (about 5oz/140g-wt.): 140 calories (20 from fat), 2.5g total fat, 1.5g saturated fat, 0mg cholesterol, 45mg sodium, 29g total carbohydrate (4g dietary fiber, 14g sugar), 3g protein

SMASHED POTATOES WITH STILTON

Serves 8

This is a rich side dish, ideal for serving with holiday roasts. Buy a larger wedge of Stilton (this recipe needs only about 1 1/2 ounces) and serve the remainder at another meal with quince spread or a jar of cranberry chutney.

Ingredients:

2 1/4 pounds small red potatoes, scrubbed and halved

2/3 cup warm milk

2 tablespoons unsalted butter
1/2 teaspoon sea salt
1/4 cup crumbled Stilton cheese
1/4 cup finely chopped toasted walnuts

Method:

Put potatoes in a large saucepan and cover with cold salted water by 1 inch. Bring to a boil over high heat, lower heat and simmer, covered, until very tender when pierced with the tip of a knife, 12 to 15 minutes. Drain and return potatoes to the pan. Add milk, butter and salt; mash with a potato masher or large fork just until mixed and chunky.

To serve, reheat potatoes if necessary (add more water or milk if they seem too stiff). Spoon onto a platter and sprinkle with Stilton and walnuts.

Nutrition:

Per serving (about 6 oz/160g): 190 calories (60 from fat), 7g total fat, 3.5g saturated fat, 10mg cholesterol, 240mg sodium, 27g total carbohydrate (3g dietary fiber, 3g sugar), 5g protein

Recipes and photos courtesy of www.wholefoodsmarket.com/recipes