Friday, March 23, 2012

Trail Safety

This is Mary S. who has logged thousands of miles on the area trails biking or running. The recent attack on a female jogger has caused me to sprint into action. A few comments I made to running friends on Facebook regarding the need to support the victim with a charity event and keep the trails safe has rallied a group of area fitness enthusiasts to host a Trail Safety event this Saturday at Pfeiffer Park in Cedar Falls. This is will be an opportunity for us to share safety tips so we can continue to feel secure while we enjoy the treasures of the local trails. We have also started the “Trail Victim Donation Fund” to support the young student who required emergency medical care because of the attack. Walkers, cyclists and runners are all welcome to join this event. Anyone who would like to donate can mail a donation to Wells Fargo, c/o Trail Victim Donation Fund, 3065 Kimball Avenue, Waterloo 50702 or drop it off at any Wells Fargo location.

I don’t know the victim, but I know the joy of a quite run in a beautiful park. I can imagine the emotions of having a therapeutic run turn into a trauma. I don’t want my friends and patients who are trying to adopt a healthy lifestyle to avoid exercising because of fear. In all my miles the scariest things I have encountered in our trail system were hungry skunks, dashing deer, slithery snakes and a darting chipmunk which led to a crash. It will be a good idea to take the cell phone on the trails and hopefully I will only have to use it to report bluebell or more bald eagle sightings.

Wednesday, March 21, 2012

Going Nuts

(j -d sh s)
Having or exhibiting sound judgment; prudent.

Tired of eating in moderation? As a dietitian, I am getting tired of saying this word. Maybe a new word is needed. I found a dietary recommendation which indicated to include judicious use of nuts, such as walnuts, almonds, macadamias, pecans, pistachios. The recommendation went on to explain why: walnuts contain the plant version of omega-3 fatty acids. Almonds are a good source of Vit. E. Nuts contain many helpful minerals and plant fibers to help with heart health but the amount they described as “judicious” was not defined in the statement. I find this is how good intentions often lead to bad results. Portions need to be clarified. It is easy to go nuts over nuts as it is hard to be judicious when food is delicious.

The major health recommendations recommend we include 4 oz. of nuts and seeds in our diets per week. An ounce of nuts is about ¼ cup. This web page has other helpful hints for portioning nuts.

Remember: For best health, be judicious if it is delicious. From Mary S.

Monday, March 19, 2012

Veg out

Veg Out?

Have you left your veggies out? Here is an idea to keep them in from Mary S, and ideally get in around 2 cups of assorted color vegetables a day. Being a Registered Dietitian makes knowing what is the better foods to eat a little easier but it still isn’t easy to put all this information into an action plan. Like many of you, life gets in the way. This week I know my schedule will include working straight through at least one lunch and three evening meals. I try to find small meals or snack to fit in when I can. I load up one container with cut up assorted raw vegetables on the weekend. It helps me to use a large clear container so I see them whenever I open the refrigerator. I grab handfuls to take to work with me or eat as I am flying out of the house to get to my next work destination. I have patients tell me they gave up buying fresh vegetables as they don’t get them eaten and they go to waste. Carving out a little time to carve up vegetables has helped me and I hope it is something you will try rather than giving up vegetables.

Friday, March 16, 2012

Oh my gosh, thank goodness it is Friday. This week for some reason has been so long. I think that all of us over here have Spring Fever big time! The weather is so nice and I hope that you all have been out enjoying it after work or maybe some of you were lucky enough to have a few days off.

Today is the last day/night of the RIPT program and I have to say that the Friday night crew has been very faithful coming at 5:30 p.m. on Friday's, we will see how tonight goes though......this nice weather and St. Patricks weekend might lure some of those faithful followers astray!

Happy St. Patricks weekend and remember that for every Green drink that you have, chase it down with a big glass of water. It will help keep you hydrated and myabe keep you from having 1 to many!

Wednesday, March 14, 2012

Do you know the 4 things that you need to do to live a healthy lifestyle? If you do, that’s great! If you are not sure, I am going to remind youJ

They are:

-Cardiovascular exercise- (you need to move everyday) for heart health.
-Strength train- (2-3 times per week) for muscle, tendon and bone strength.
-Stretch- (daily) to help increase flexibility and prevent injuries.
-Eat a healthy diet -(I know Mary has talked to you about this), and we all know the bad stuff that we need to remove, or at least decrease, in our diets.

Some of the people I know that will agree with this are the latest round of RIPT participants. We had the final weigh-in tonight with some great results since the last weigh-in 4 weeks ago. The biggest weight loss of those who attended tonight was 10lbs in 4 weeks, with a total of 25 lbs lost, and 4 inches from his waist this 10-week session!

We had many others with pounds lost and inches whittled, and they were not complaining about their new lifestyle. Everyone said that they “had more energy and just felt so much better”. So those of you just waiting to get started on something, tomorrow is the day! Get out and get moving. You will feel better too!

Have a great day,


Monday, March 12, 2012

Hello everyone! This is Merriam Lake here to provide you with wellness information for the week. I am the Health Promotion Facilitator at Wellness services. I am also a certified personal trainer and fitness instructor, and some of you might know me from the hospital as a Respiratory Therapist.

As I was thinking of what to talk to about today, I tried to think of something that we all have in common and I came up with stress! Some of us have periodic stress, or maybe even constant stress in our daily lives. Did you know that exercise reduces stress? I am sure that you have all heard this before, but have you ever tried to see if it helps? Have you ever felt “uptight?” This is a typical symptom of stress, along with muscle tension and tension headaches (which I frequently have). If so, exercise could be your answer for relief.

When your body gets stressed it tenses up. Exercise can help muscles use that pent up energy and is very effective in releasing muscle tension before it can result in muscle pain or spasm. A stress-related exercise can be as simple as a brisk walk outside. I mean really….have you ever returned from a walk and said, “That was horrible, I’m never doing that again?” No, you feel better!

Joining a group fitness class or a running club creates a more social atmosphere where you can get physical activity and emotional support, as well as a way to vent frustrations.

Exercise gives you a feeling of happiness by releasing endorphins into the body which give you a natural boost. Endorphins are natural painkillers that give you a feeling of happiness. Now, who couldn’t stand a dose of that? The weather is suppose to be beautiful this week so get out there and enjoy it!

Monday, March 5, 2012

I'm Back!

Hello wellness bloggers! I'm back! It's Sheri again this week! Just returned from a week's vacation in the Bahamas and boy was it beautiful and fun! I know we often talk to you about why you need to work-out and what it does for your body, mind and soul. It's great for you...and we need to keep our bodies moving always and forever! I'm going to take a different twist today on working out. While I was on vacation I enjoyed the sun everyday- not to mention the free drinks and food(I stayed at an all-inclusive). With that being said, I'm back on the saddle this week trying to teach my body to remember the way it was before I left on vacation! Vacations can sure change the way we eat and work-out(or not work-out in my case). I bring this up for a good point. Too often we are too hard on ourselves when we do take "time off" for vacations and I have come to the realization as of late....that vacation is just that...a vacation from everything that is normal. It's ok to take time off from your routine fitness long as you hop back on that fitness saddle when you return. Life is about living....and you work-out to help you live better! Reward yourself when on vacation to do as you please, and don't be so hard on yourself because you may have eaten a bit more than needed or didn't work-out as you may normally do. Enjoy yourself in the moment of being on vacation! By allowing ourselves to take small breaks in our regular routines, our bodies appreciate what it does for us more, and actually can work harder on the return because you have given it a small rest. It's our reward to ourselves for working so diligently hard on our fitness and healthy eating all year through. As always, let me know your thoughts! Keep on moving! Sheri
Tip of the week: When walking or running, slightly bend your arms and "pump" with them as you move forward. You waste energy by having them straight.

Friday, March 2, 2012

Here is a recipe the hospital has featured at several heart healthy events which I have been the nutrition presenter. This is one way to try to get the 1.5 cups of beans and legumes per week the current dietary guidelines are recommending. I thought of this recipes when I saw boneless, skinless chicken and assorted peppers featured on sale in this week’s Fareway ad. This weather must have others thinking about chili as I found this picture of white chicken chili on my PR friend Dana’s Facebook page. The cheese and sour cream can be optional garnishes if you want a few less fat grams.
Mary S, RD

White Chicken Chili
(8-10 servings)
1/3 cup diced, white onion
1/3 cup diced, green pepper
1/3 cup diced, red pepper
1/4 cup finely diced jalapeno chili peppers
2 tsp. minced garlic
3 tbsp. olive oil
1 tsp. ground cumin
1 tsp. oregano
2 tsp. seasoning salt
1 tsp. sugar
1 lb. cooked, diced chicken breast
1 qt + 1 cup chicken broth
3 cans northern beans - do NOT rinse and drain
1. Sauté vegetables in olive oil.
2. Add remaining ingredients. Bring chili to a boil and then simmer.
3. To thin chili, add additional chicken broth.