Wheaton Wellness

noreply@blogger.com (Wheaton Wellness) — Mon, 14 May 2012 19:56:00 +0000

Good afternoon!

It's Merriam talking to you on this beaufitul sunny afternoon. I want to wish all of you moms out there a much deserved "Happy belated Mothers day". We moms have so much going on in our lives...........taking care of our families, community, and all the things that we get involved in, that the one thing that we must remember is to take care of is..........ourselves! We tend to get so caught up in everything, trying to do so much in our day that we forget about taking some time to relax, workout, or just have a little quiet time.

I know that I am "preaching to the choir" if I told you that you NEED to this!!! It is a must though to help keep us sane and make us better parents, co-workers, friends and spouses.

So try to find (even if it is just 10-15 min.) a day to do something that you enjoy. Relax and listen to music, watch your kids play, enjoy dessert, or just that old saying......"stop and smell the roses". You will feel better if you do.

Have a great day!

Asparagus and Red Potatoes Recipe

noreply@blogger.com (Wheaton Wellness) — Thu, 03 May 2012 16:08:00 +0000

Farmers Markets are opening in many locations this weekend. Locally grown asparagus should be easy to find. Garden centers are filling up with fresh herbs like rosemary. I have both of these growing in my yard . The recipe below is a quick, easy and healthy way to incorporate some of these seasonal favorites.
Rosemary Roasted Potatoes and Asparagus

1/2 lb red potatoes, cut into 1" pieces
1/4 cup olive oil
2 tbsp minced fresh rosemary or 2 tsp. dried rosemary, crushed
2 garlic cloves
1 lb. fresh asparagus, trimmed and cut in 2 to 3 inch pieces
1/4 tsp. salt (optional)
1/4 freshly ground pepper

1. In a small bowl, combine the potatoes, 2 Tbsp oil, rosemary and garlic; toss to coat. Transfer to a greased 15x10 in x 1 in baking pan. Roast at 400 for 20 minutes, stirring once.

2. Drizzle asparagus with remaining oil. Add to pan. Roast 15-20 minutes longer
until vegetables are tender, stirring occasionally. Sprinkle with salt and pepper.

From Mary S, RD, LD

Asparagus Nutrition

noreply@blogger.com (Wheaton Wellness) — Thu, 03 May 2012 12:44:00 +0000

Just one cup of cooked, drained fresh or frozen asparagus provides more than 10% of our daily needs of 8 vitamins and minerals and a smaller amount of 11 other nutrients. One cup serving of this little green spear can provide 74% of our Vitamin C, 61% folate, and 30% Vitamin A. These nutrients have many functions, including antioxidants, immune health, heart health and prevention of neural tube defects in pregnant women. The other plus is all this comes with only 30 calories and provides 3 g. of fiber per serving.

As a dietitian, I am often asked which is the best way to cook vegetables to save nutrients. Water and heat destroy some nutrients. Fat and heat helps the body absorb other nutrients. These differences makes this a hard general questions to answer. This is another reason to keep a variety of types of foods and cooking methods part of your routine.

Water soluble vitamins like C and folate can leach in water so minimizing water used in cooking will save more of this nutrient. Adding a little fat from olive oil or a soft margarine will help absorb the fat soluble vitamins like K and A along with phytochemicals like beta carotene and lutein. For example, heating tomatoes or carrots makes their fat soluble substances easier to absorb. Steaming and stir frying are great options to save your Vitamin C as it limits water. Heat can damage some sensitive nutrients like folate which is often found in leafy greens so you may want to have more raw spinach salads.

If you are not a chef, focus on getting in vegetables in whatever form you are comfortable cooking them as there will still be more nutrients left in any versions than what would have been in a potato chip or French fry.
I have boiled, grilled, baked, and stir fried asparagus. For cooking instructions I would recommend this link:

http://www.asparagus.org/maab/recipes/cooking.html
from Mary S., RD, LD

Asparagus Pee

noreply@blogger.com (Wheaton Wellness) — Mon, 30 Apr 2012 15:59:00 +0000

Asparagus Pee

It is asparagus season. This is one vegetable which confirms my belief that you can learn to like new foods if you try them. I am a dietitian who grew up with a bad attitude about this vegetable. I believed it was some weed my parents were picking in the ditches of our Wisconsin farm and trying to feed me. Later in life, I adjusted my attitude, tried it and learned I love it. I have started foraging ditches, stores, farmers markets and now my own garden to raise this plant. Fresh asparagus season is now here! This week’s blog will be filled with many pleasant ideas for asparagus but I am going to start with the unpleasant topic of asparagus pee.
Everyone has a stinky odor in their urine about 20 minutes after consuming asparagus but not everyone has the gene to smell it. The odor is normal, safe and the result of sulfur combing with amino acids contained in asparagus.
If you are a reader who has no idea what I am referring to you either lack the gene to interpret this smell produced during the breakdown of asparagus or you are not eating asparagus. If you think your pee does not stink after consuming asparagus maybe you should get a second opinion from a close friend or family member.
If you want to read more about this research I have added several links.

http://www.ehow.com/how-does_4586963_asparagus-urine-smell.htm
http://www.ehow.com/how-does_4586963_asparagus-urine-smell.html

I am curious if my blog readers feel they have the gene to smell asparagus urine. I know I do. Try it and post if you are have the gene!

Mary S.

Grilling spices

noreply@blogger.com (Wheaton Wellness) — Wed, 11 Apr 2012 17:57:00 +0000

If seasoned salts are your favorite grilling spice consider a make your own no salt alternative. During nutrition education sessions, I still meet people who rely on salt, pepper and maybe a little Lawry’s seasoning salt to flavor just about everything. If you are trying to cut down sodium check labels on your seasoning blends to see if they still contain sodium. Lawry’s has significant amounts of sodium. This traditional favorite supplies 380 mg per ¼ tsp.
The latest Dietary Recommendations for Americans recommends:

Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease. The 1,500 mg recommendation applies to about half of the U.S. population, including children, and the majority of adults

You could get the 25% less sodium version of popular seasonings like Lawrys but this would still be much higher than a make your version that would contain 0 mg.
No sodium seasoning blend recipe:

Mix together equal parts of garlic powder, onion powder, paprika, and ground black pepper
These are all common spices you can find in any grocery store. I would recommend buying the smallest version of spices to use them up while they are still the freshest. Save larger spice bottles to refill and start your own labels for your own blends. This may be how Mrs. Dash got her start!- Mary S. Registered Dietitian

White Cheese

noreply@blogger.com (Wheaton Wellness) — Mon, 09 Apr 2012 17:33:00 +0000

This is Mary S, the dietitian, who is back from visiting the Wisconsin dairy farm I spent the first 18 years of my life living and eating cheese. I have had many patients tell me they only eat white cheese. If you have been only eating white cheese for heart health you may want to keep reading. White cheese can have just as much of the unhealthy saturated fats and sodium as yellow cheese. Cheese is a good source of many important nutrients and FLAVOR! If you love your cheese and are trying to eat heart healthier buy the sharpest flavors so a small portion will give big flavor.

Compare this data for one ounce of cheese:

Cheddar 110 calories, 9 g. total fat,6 grams saturated fat,170 mg sodium
Monterey Jack 110 calories, 9 g total fat, 6 g. saturated fat, 190 mg sodium
Swiss 110 calories,9 g total fat, 5 g. saturated fat, 50 mg sodium
Provolone 100 calories, 8 g. total fat, 5 g. saturated fat, 248 sodium
Mozzarella 80 calories, 5 g. total fat, 3 g. saturated fat, 180mg saturated fat

Mozzarella is a white cheese that has less saturated fat but it will still not take long to hit the range of 10 to 17 grams of saturated fat usually recommended to treat elevated cholesterol.

Click on the link to read more about cheese: seehttp://www.eatwisconsincheese.com/wisconsin/other_dairy/health_nutrition/nutrient_content.aspx.

Easter Eggs

noreply@blogger.com (Wheaton Wellness) — Fri, 06 Apr 2012 16:48:00 +0000

What about eggs? This is a frequent question dietitians are asked. A traditional boiled egg will provide 70 calories, 6 grams of protein, 0 sugar grams, 1.5 grams of saturated fat and 211 mg. of cholesterol. One Cadbury cream egg contains 170 calories, 4 grams of saturated fat and 25 grams of sugar. Overall the boiled egg is a better choice for nutrients our body can use. I have met people who are not sure how to boil eggs . If you need help, check out the link below for Mr. Food's easy tips. Pick up the pace of your egg hunt to make sure boiled eggs don’t stay out in room temperature more than 2 hours. They can stay in the refrigerator in their shells for a week.

Leftover boiled eggs can provide a handy source of protein or be added to salads for bonus nutrients. As for the cholesterol issue, if you are making too much of your own cholesterol it is wise to limit cholesterol from food sources. The recommendation for high cholesterol treatment is 2 egg yolks per week. If your body is doing a good job of keeping your cholesterol low then eggs do not need to be restricted.
by Mary S.

http://www.mrfood.com/How-To/How-to-Make-Hard-Boiled-Eggs/ct/1

Dumbbells in the Bluebells

noreply@blogger.com (Wheaton Wellness) — Tue, 03 Apr 2012 21:34:00 +0000

This is Mary S, the dietitian, enjoying a workout in the bluebells with my friend Lynor who usually is found lifting dumbbells with our trainer Colby. She showed me how to adapt her indoor workout in nature.

Take your workout outside sometime in the next few weeks to experience the beauty of a wildflower called bluebells blooming as far as the eye can see. My favorite spot to experience these is the Greenbelt Recreation Area just off Ridgeway Ave, which is located between Highway 63 and Deere road. Most senses can be stimulated with a walk , run or slow Mt. Bike ride through these areas when all these fabulous flowers are blooming. These blooms don’t last more than several weeks so put this on your must see destination list. The blue beauties were spotted while biking in George Wyth Park, Riverside Trail, Black Hawk Park and around East Lake.

noreply@blogger.com (Wheaton Wellness) — Mon, 02 Apr 2012 13:30:00 +0000

Good Monday morning! I am so tired today and I don't know why! Maybe it's because I thought that we were going to win the Mega Millions on Friday and I wasn't planning on having to come into work today. Just kidding......actually I think its because of that bootcamp class I taught at 5:30 a.m. this morning.

I am not an early riser but I get up and get that class going every Monday morning and I'm starting to like the early exercise gig. It just gets the workout out of the way for the day and you wouldn't believe how many people come at that time! The class today had 35 regulars that piled into the room with bedhead and sleep lines all over their faces but by the time we were finished they had turned into red faced sweatheads and everyone was happy........to be done with class. We all leave though feeling that we got something important accomplished today and that is a step to better health.

So I leave you today with a challenge, and that is to get up a little earlier than usual and try to get some sort of exercise in for the day, and who knows, you might even like it.

Have a great day, Merriam.

Trail Safety

noreply@blogger.com (Wheaton Wellness) — Fri, 23 Mar 2012 12:15:00 +0000

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.

Going Nuts

noreply@blogger.com (Wheaton Wellness) — Wed, 21 Mar 2012 17:24:00 +0000

ju·di·cious
(j -d sh s)
adj.
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.
http://www.almondboard.com/HealthProfessionals/foryourpatients/Pages/PerfectPortion.aspx

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

Veg out

noreply@blogger.com (Wheaton Wellness) — Mon, 19 Mar 2012 13:44:00 +0000

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.

noreply@blogger.com (Wheaton Wellness) — Fri, 16 Mar 2012 14:14:00 +0000

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!

noreply@blogger.com (Wheaton Wellness) — Wed, 14 Mar 2012 12:49:00 +0000

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,

Merriam:)

noreply@blogger.com (Wheaton Wellness) — Mon, 12 Mar 2012 13:39:00 +0000

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!

I'm Back!

noreply@blogger.com (Wheaton Wellness) — Mon, 05 Mar 2012 21:09:00 +0000

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 regime....as 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.

noreply@blogger.com (Wheaton Wellness) — Fri, 02 Mar 2012 15:19:00 +0000

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
Instructions:
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.

Plate Shapes

noreply@blogger.com (Wheaton Wellness) — Tue, 28 Feb 2012 16:34:00 +0000

This is Mary S's,the biking dietitian's, favorite portioned plate. If you can't get out on your bike yet, start working on filling your plate with smaller portions of each food group to work on your new spring shape. This is an example of a portioned plate that works well for keeping portions small and encouraging variety in each section.

noreply@blogger.com (Wheaton Wellness) — Tue, 28 Feb 2012 15:06:00 +0000

March is nutrition month. This is Mary S the Dietitian who plans to celebrate the coming of all the new things in spring with a new plate. A simple change in the size and distribution of your plate can lead to better health and a 5 to 7% weight loss in a year.
Each year the Academy of Nutrition and Dietetics picks a theme to promote. This year it is a simple message that I have found to be very effective. Wheaton Dietitians have been telling patients for years to fill one fourth of an eight inch plate with a different serving of a food group. Serving is a vague term which is why we use food models to demonstrate this concept. Visual comparisons used include: the piece of meat the size of a deck of cards, size of computer mouse for a potato, golf ball for serving of peanut butter or 4 dice for a serving of cheese. Patients look for loopholes such as asking if each serving can be piled 4 inches high. This is not such a “Wheaton Wise” strategy.
This is easy to remember meal planning strategy that helps you get a healthy assortment of protein, fats, carbohydrates, vitamins and minerals. We recognize this is not always easy to do as time and taste preferences can be barriers. Participants in many of our programs remember this simple meal planning strategy and find it produces results without all the measuring and counting.
Companies have started to sell portioned plates to make it easy. I prefer dishes in my own personal favorite color themes and shapes such as polka dots and bicycles. I have attached photos of my favorite plates. The stores are filled with new spring colors so while you are out looking for great food buys check for a new plate.

Temporary Price Reduction

noreply@blogger.com (Wheaton Wellness) — Sun, 26 Feb 2012 16:14:00 +0000

Welcome to Wheaton Wise, this is Mary S., in addition to being a Registered Dietitian and Diabetes Educator, I am an avid bargain shopper of food and plan to share money saving tips on this site. I have been with Wheaton for 24 years where I continue to learn and share my nutrition knowledge with individual clients, community speaking engagements, support groups and now this blog.
The blog will allow me to feature topics others have asked about or I have learned while researching a presentation or specific client issue. It will also be a great way to share deals, food reviews, cooking gadgets, recipes and address the latest nutrition controversy. The cost of eating healthy is a big concern.
Temporary price reductions are unadvertised sales that occur in some area grocery stores to sell products that are close to their expiration date. Many of these items you could eat in the next few days and there would be no safety or quality issues. Deals will be needed to keep buying healthy fuel for our bodies while faced with more money being spent on fuel for our vehicles. You will see a biking for food plan in later posts.
This week all of my coworkers in Cardiac Rehab were excited about the $1.00 Chobani Greek Yogurt at Fareway. I believe this had ranged from 1.22 to 1.49 in area stores. I am a fan of many brand names of Greek Yogurt as it is a healthy food you can eat in limited time. This is a food that can provide a great source of protein, calcium, potassium and probiotics. Many people like the texture and taste. Like all foods some brands and flavors are preferred over others.

One word of caution, Sometimes these deals are disappointing in the produce aisle. I recently bought the California Mandarins or “cuties’ on a clearance sale for $4.99 but turns out they tasted like lemons. The store did refund my money so remember you can return produce, just keep your receipt. I would recommend calling first to confirm the stores return policy and timeframe on produce rejects before driving it back. In this case, I didn’t have to rush back to the store with the rotten product just a receipt and a note on who I talked to about the issue. We wouldn’t be "Wheaton Wise” if we spend $4.00 in gas to save $4.99 so I waited until my next trip to get the refund.
To find just reduced deals consider adding a 10 minute stroll around a conveniently located store once or twice a week as a way to get a little more activity on cold, snowy or rainy nights. Skip the chip and cookie aisles. Staying in the outer grocery aisles is a smart strategy for finding fresh and healthy food. Foods like dairy, meats, fresh produce can be temporarily price reduced before they reach their sell by date. I have stumbled across 24 oz. cottage cheese for 50 cents and if this happens again I will be sure to post so check back often for deals! If you find deals be sure add your comments.

WELCOME!!

noreply@blogger.com (Wheaton Wellness) — Wed, 22 Feb 2012 15:26:00 +0000

Hi everyone out there in blogger land! Welcome to the first week of the Wheaton Wellness Blog! Each week you will have experts(dare we call ourselves that?!) :)......talk to you about anything and everything that deals with wellness. Since this is our first day together- just wanted to introduce myself. My name is Sheri and I work at Covenant-Kimball Ridge Center in the outpatient rehab and wellness facility. I really enjoy working here and one of the best things about my job is seeing all you hard working peeps out there working so hard to become healthier and more fit in the gym or in the fitness classes! I just wanted to give a big HOO RAH to the RIPT participants who are in week of the program and continue to work their butts off(litterally!) It's fantastic to see you work so hard in class and I know you are seeing and feeling the benefits of working so hard! Hard work definitely pays off...and it can be fun, right?!?! If you are just starting a new wellness/fitness program and need advice or help....don't hesitate to call us or stop in! Remember- it takes about 6 weeks to create a habit- so never give up! Let us know if you have questions out there that we can help you with. In the mean time...keep moving!

Tip of the week: When walking or running on a treadmill, always put it at an slight incline. This helps take tork off your knee(if you have knee issues) and you are running against resisitance. If you keep the treadmill flat- it is PULLING YOU.....the incline will make you work harder and burn more calories. Sheri

Results!

noreply@blogger.com (Wheaton Wellness) — Tue, 15 Feb 2011 14:57:00 +0000

Another great RIPT workout last night - one that I can feel today! But so worth it! The instructor was great (I think her name is Michelle). I've always worked out in the morning, but these 5:30 pm workouts kind of reenergize me for the night ahead (kids, homework, etc.) which has been helpful. It also has seemed to reduce my appetite to eat (which is VERY helpful). I must say - of all the workout programs I've taken, I think Covenant's programs are my favorite! Thanks all for a job well done...I think I'm starting to see some results! AJS

Lunges for Lunch

noreply@blogger.com (Wheaton Wellness) — Tue, 01 Feb 2011 19:48:00 +0000

Monday, 1/31 was the first time I went to RIPT over the lunch hour. Let's just say Adam feed me LUNGES for lunch. I don't know as though I've ever done that many in one week, much less in a 50 minute time frame. Although I'm in pain today, it was an awesome workout. I actually like the noon time frame...it's getting in a workout, plus showering and getting ready again that makes it difficult.

I will say this about the RIPT instructors: One more set of 8!? You all need to learn to count because its never just 8 (its more like 24)! Are you trying to punish all your co-workers? Honestly though - its one of the best workouts I've ever done and I like that its different each day of the week. Thanks for pushing me! See you soon! Amy :)

Can't...Catch...Breath...

noreply@blogger.com (Wheaton Wellness) — Mon, 24 Jan 2011 14:17:00 +0000

*pant* *pant* *pant* Sheri Purdy, what are you doing to me!? I am truly developing a love-hate relationship with these instructors. I love them every hour out of each day EXCEPT for those 45 long minutes in the morning when I become the sweat slave. Sheri incorporated dumbbells into the routine this morning for the first time since RIPT started and after the 100 or so bicep curls today, I know my arms will be reminding me they're there all day long. I'm thankful my desk chair has arm rests so my arm movement will be minimal today. Keep it up everyone! Remember your diet is just as important as the exercise :) ~ Dana D.

Friday Night Challenge!

noreply@blogger.com (Wheaton Wellness) — Fri, 21 Jan 2011 14:48:00 +0000

Even though the morning class had to be cancelled (as the wellness center/fitness classes follow the school delays and cancellations) the afternoon/evening classes are still on schedule. The instructors want to remind us all to review to our handouts on the policy for weather cancellations or just visit the wellness page at www.wheatoniowa.org for the policy.

The cold may tempt you to skip class (I was tempted just thinking about the temperature) but think of how great you'll feel when you're done! Hope to see you all there! Amy