Healthy Weight Loss

Weight Loss: Not a Lost Cause

For many people the idea of losing weight is a daunting task that may seem next to impossible. But it doesn't have to be! Did you know that losing even just 5-15 pounds can help lower your blood pressure, cholesterol levels, blood sugar, and boost your energy levels? The benefits of your
efforts will certainly pay off as you make lifestyle changes to lose weight, and keep it off. Here are some tips to help you get started.

• Make a Commitment to Yourself: Why do you want to lose weight? Write down the reasons you want to lose weight, and the benefits of doing so, and commit yourself to follow through with the goals you will make. It helps some people to write it all down to visualize your commitment and your plan. Write down a couple of SMART goals: Specific, Measurable, Attainable, Realistic, and set a goal Time. 

• Figure Out Where You're at Right Now: A great tool to track your progress, and be able to recognize your strengths and weaknesses is the MyFitnessPal app. It is free to use, and allows you to track your food intake, exercise, and weight. Start using this to see how much you are eating or exercising each day, and then you will be able to see what you need to improve. Did you know that reducing your daily intake of calories by even just 100 a day would help you lose 10 pounds in a year? Visit My fitnespall.com to download the app or create your account to start tracking your calories and your progress! 

Even When the Going Gets Tough, Keep Going! Sometimes when we slip up, its easy to just completely give up because we feel that our efforts were in vain. In reality, one slip up does not undo all of our efforts! Slip ups do happen, and its ok. Start again the next day. Remember, time is on our side; slowly, with consistent efforts, we can get the results we want. Even if you have to start again 100 times, your efforts will pay off. 

Summer Bucket List: 10 Ways to Improve Your Mental Health

Come to our Mental Health class 

August 2nd at 11 am to learn more!

*There's no "one size fits all" solution, so try a couple of these items to see what helps you most!

~SUMMER BUCKET LIST~ 

1. Meditate/do yoga every day 

(Reduces stress, improves mood and overall health)

2. Learn how to deal with stress 

(Is it a bubble bath or going for a run? Whatever it is, learn what works best for you)

3. Get enough sleep
(7-9 hours of sleep)

4. Write in a journal or talk with friends

(This serves as an outlet, but also gratitude journals help you recognize the positives)

5. Soak up some sun, but wear sunscreen!

(Your body makes vitamin D with sun exposure which boosts your mood)

6. Take care of your body by eating healthy
(What you eat impacts how well your mind and body function)

7.  Exercise

(Relieves depression and anxiety symptoms, increases energy and improves sleep, ETC!)

8. Take care of someone else/serve others
(Improves stress management and resilience, releases endorphins which increases happiness)

9. Take some time away from social media

(Improves self-esteem by avoiding to compare yourself to others on social media and creates more opportunities to improve face-to-face communication) 

10. Try a new activity
(Increases confidence, relieves stress, and you're more likely to retain positive emotions rather than negative ones)

10 CONSEJOS PARA MEJORAR SU SALUD MENTAL

¡Ven a nuestra clase de la salud mental

el 2 de agosto a las 11 am para aprender más!

*No hay solo una solución. ¡Hay que probar estos consejos para saber cuáles te ayudan más!


~COSAS PARA HACER ANTES DE QUE TERMINE EL VERANO~


1. Meditar o hacer yoga todos los dias
(Reduce el estrés, mejora el ánimo y la salud general)

2. Aprender cómo puedes reducir el estrés

(¿Te ayuda a tomar un baño de burbujas o ir a correr? Sea lo que sea, haz lo que te ayuda más) 

3. Dormir lo suficiente

(7-9 horas)

4. Escribir en un diario o hablar con sus amigos

(Es como un escape emocional, pero también un diario de agradecimiento te ayudaría darte cuenta de lo positivo)

5. Disfrutar del sol, pero use bloqueador solar

(Tu cuerpo crea vitamina D con exposición al sol por la cual mejora tu estado de ánimo)

6. Cuidar de tu cuerpo por comer saludable

(Lo qué comes afecta el funcionamiento de tu mente y cuerpo)

7. Hacer ejercicio

(Alivia los síntomas de la depresión y ansiedad, aumenta tu energía y mejora el sueño y mucho más) 

8. Cuidar de o servir a alguien

(Mejora el control de estrés, incrementa la resiliencia y libera endorfinas por las cuales incrementan la felicidad)

9. Pasar menos tiempo con los medios de comunicación social

(Mejora la autoestima por evitar a compararte con los demás y crea más oportunidades de mejorar la comunicación cara a cara)

10. Hacer una actividad nueva

(Incrementa la confianza, alivia el estrés y te ayuda a recordar las emociones positivas en vez de las negativas)

Sources used:
http://www.mentalhealthamerica.net/31-tips-boost-your-mental-health
https://www.helpguide.org/articles/mental-health/building-better-mental-health.htm
http://www.apa.org/monitor/2011/12/exercise.aspx
https://www.mentalhealth.org.uk/a-to-z/a/altruism
http://www.allpsychologyschools.com/psychology/social-media-psychology/
https://www.psychologytoday.com/blog/happiness-in-world/201004/trying-new-things

Get MOVING: Favorite Utah County Hikes

BENEFITS OF EXERCISE

• Lowers your blood pressure and increases your HDL levels (good cholesterol)
• Helps your mental health by relieving tension, anger, depression, and anxiety
• Keeps your body strong and have the stamina to function well
• Helps you sleep better and fall asleep faster
• Keeps weight under control
• Boosts energy levels
• AND MANY MORE
• **Those who are physically active and at a healthy weight live about 7 years longer than those who are not active and are obese

AMERICAN HEART ASSOCIATION PHYSICAL ACTIVITY RECOMMENDATIONS: 

Moderate exercise: 150 minutes/week or 5 days/week for 30 minutes

This includes walking, climbing stairs, or biking

Vigorous exercise: 75 minutes/week or 3 days/week for 25 minutes

This includes jogging/running, playing sports, or swimming

Strength training: 2-3 days/week 

This includes lifting weights, working in the yard, yoga, or resistance band workouts

Need new ideas to get your family moving besides the gym or park? 

Are your children's eyes going red from all the TV screens they're staring at all day?

HIKING is a great free family activity that can get everyone off the couch!  

What to bring:

             

↠WATER

↠Hiking boots or running shoes

↠Healthy snacks

↠Phone/camera (if you want to take pictures)

                                                

Bridal Veil Falls

Directions: https://www.alltrails.com/trail/us/utah/bridal-veil-falls-trail--2

Silver Lake

Directions: https://www.alltrails.com/trail/us/utah/silver-lake-trail

Stewart Falls

Directions: https://www.alltrails.com/trail/us/utah/stewart-falls-trails

¡SEA ACTIVA! LAS CAMINATAS FAVORITAS EN UTAH COUNTY

LOS BENEFICIOS DEL EJERCICIO

• Baja la presión de sangre y sube sus niveles de HDL (colesterol bueno)
• Mejora la salud mental por aliviar la tensión, ira, depresión y ansiedad
• Mantiene su cuerpo fuerte para que pueda funcionarse bien 
• Lo ayuda a dormir mejor
• Mantiene control de un peso saludable
• Incrementa sus niveles de energia
• Y mucho más
• **Las personas activas con un peso saludable viven 7 años más que las personas obesas y las que no hacen ejercicio

LAS RECOMENDACIONES PARA LA ACTIVIDAD FÍSICA DE LA AMERICAN HEART ASSOCIATION 

Ejercicio moderado: 150 minutos/semana o 5 días/semana por 30 minutos

Esto incluye el caminar, subir las escaleras o andar en bicicleta

Ejercicio vigoroso: 75 minutos/semana o 3 días/semana por 25 minutos

Esto incluye el trotar or correr, hacer deportes o nadar

Ejercicio de resistencia: 2-3 días/semana

Esto incluye el levantar pesas, trabajar en la yarda, hacer yoga o usar una banda de resistencia

¿Tu familia necesita ideas nuevas para ser más activa aparte de ir al gimnasio o el parque?

¿Los ojos de tus niños se han convertido rojos por quedarse mirando a la tele todo el día?

¡LA CAMINATA es una excelente actividad gratis que ayudará a toda la familia ser más activa!

Qué llevar a la caminata:

             

↠El AGUA

↠Las botas de escalar o zapatillas

↠Un bocadillo saludable

↠Un celular o una camera (si quieres tomar fotos)

Bridal Veil Falls

La dirección: https://www.alltrails.com/trail/us/utah/bridal-veil-falls-trail--2

Silver Lake

La dirección: https://www.alltrails.com/trail/us/utah/silver-lake-trail

Stewart Falls

La dirección: https://www.alltrails.com/trail/us/utah/stewart-falls-trails

Sources used:

↠http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/American-Heart-Association-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp#.WUKgXuvyvcs

↠http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/StartWalking/Physical-activity-improves-quality-of-life_UCM_307977_Article.jsp#.WUleLusrLcs

Happy National Fresh Fruits and Vegetables Month! It is common knowledge that fruits and vegetables should be a part of our diet, but do you know why? Sure, there are the basic answers, but fruits and vegetables are more powerful than you might think.

Here are just a few of their impressive benefits:

• Fiber! A diet high in fiber keeps our bowls functioning properly, and it allows us to feel full longer so that we can more easily manage weight. Because of this, high fiber diets are correlated with reduced obesity, and type 2 diabetes. Fiber also has been shown to reduce blood cholesterol levels, leading to a decreased risk for heart disease, which means there is a lower chance for heart attacks or strokes. 
• Recent research is showing that eating more fruits and vegetables is likely to reduce the risk of some cancers. 
• Fruits and vegetables high in potassium have been shown to lower blood pressure and prevent kidney stones.

Recommended Guidelines:

1. Eat about 2 fruits a day. Find specific guidelines for you by following this link: https://www.choosemyplate.gov/fruit
2. Eat about 3 servings of vegetables a day. Find specific guidelines for you by following this link: https://www.choosemyplate.gov/vegetables
3. Choose a variety of fruits and vegetables of different colors.

How you can be successful:

• Choose fruits and vegetables that are in season
• Choose fruits and vegetables that are on sale 
• Try new recipes (see below!)
• Try out new fruits and vegetables that you've never had before.

Start now! Whatever your circumstances may be, make a goal to eat more fruits and vegetables today. Starting small and working your way up is a great way to succeed. Leave comments in the section below about what helps you incorporate more fruits and veggies in your diet.

Chicken Fajita Salad

**This is a quick and yummy salad loaded with colorful veggies.

• 2 chicken breasts diced up
• 1 Tbsp oil for cooking chicken
• Salt and pepper to season chicken
• 1/2 tsp. cumin
• 1/2 tsp chili powder
• 1/4 tsp red pepper flakes, or more if you like a bit of spice
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 2 limes
• 1/2 green bell pepper, 1/2 red bell pepper, and 1/2 orange or yellow bell pepper
• 1/2 of a large onion
• 3/4 cup of black beans, ready to use
• 1/2 cup of chopped cilantro
• 1 tomato, diced 
• 1 avocado, diced
• 6-8 cups of rinsed and chopped up romaine lettuce, spinach, and/or kale. Mix it up!  

1. Saute chicken breasts with the salt, pepper, chili powder, cumin, garlic and onion powders, and red pepper flakes. Cook through, then top with the lime juice from 1/2 of a lime.
2. Chop up the peppers and onions, and lightly saute for 2-3 minutes.
3. Mix the lettuce, cooked chicken, peppers, beans, cilantro, tomato, and avocado, and top with remaining lime juice. 
4. Enjoy!

Feliz mes nacional de las frutas y verduras! 

Se sabe de que las frutas y las vegetales deben ser parte de nuestra dieta, pero sabe por que? 

Algunos beneficios impresionantes:

• La fibra! Una dieta con bastante fibra nos mantiene sanos al ayudar a los intestinos y el estómago a funcionar bien y también ayudarnos a mantener un peso saludable al sentirnos satesfechos. El comer bastante fibra está directamente relacionado a NO tener diabetes ni obesidad. La fibra también reduce las niveles de colesterol, lo cual disminuye la probabilidad de tener un trombosis, un ataque al corazón, o una enfermedad del corazón.
• Ultimamente, investigaciones académicas nos han mostrado que el comer mas frutas y verduras ayuda a bajar el riesgo de cancer
• Las frutas y verduras que contienen potasio bajan la presión y previenen los cálculos renales.

Directrices:

1. Comer 2 porciones de frutas por día. Por directrices mas específicas, siga este enlace: https://www.choosemyplate.gov/fruit
2. Comer 3 porciones de verduras por día. Por directrices mas específicas, siga este enlace: https://www.choosemyplate.gov/vegetables
3. Escoger una variedad de frutas y verduras con una variedad de colores.

Como tener éxito con la dieta:

• Escoger frutas y verduras en su temporada
• Escoger frutas y verduras en venta
• Probar recetas nuevas (vea abajo)
• Probar frutas y verduras que no ha probado antes.

Empieza ahora! Cualesquiera que sean sus circunstancias, hágase una meta de comer mas frutas y verduras hoy. Al hacer pequeños cambios y poco a poco poniéndose mas, va a encontrar éxito. Déje sus comentarios abajo de lo que le ayuda a incorporar mas frutas y verduras en su dieta.

Eslada de Fajita de Pollo

**Este es una ensalada múy fácil preparar, lleno de color de varios vegetales.

• 2 pechugas de pollo
• 1 cuchara de aciete para saltear el pollo
• Sal y pimiento para sasonar el pollo
• 1/2 cucharadita de comino
• 1/2 cucharadita de chili en polvo 
• 1/4 cucharadita de hojuelas de pimienta roja, o mas si quiere que pica.
• 1/4 cucharadita de ajo en polvo
• 1/4 cucharadita de cebolla en polvo
• 2 limones
• la mitad de un pimiento verde, roja, y naranja o amarillo.
• la mitad de una cebolla grande
• 3/4 taza de frijoles negros
• 1/2 taza de cilantro cortado
• 1 tomate cortado
• 1 aguacate cortado
• 6-8 tazas de una mezcla de lechuga romana, col rizada, o espinaca

1. Saltear el pollo con el sal, pimiento, polvo de chili, cumin, polvo de aji y cebolla, y los hojuelas de pimienta roja haste que este completamente cocinado. Hecha el jugo de la mitad de un limon sobre el pollo.
2. Corta los pimientos y cebolla, y saltear por 2-3 minutos
3. Mescla la lechuga, pollo cocinado, pimientos, cebolla, frijoles, cilantro, tomate, aguacate. y mas jugo del limón. 
4. ¡Que lo distfrute! 

ORIGINAL RECIPE BY KARINA, CAFEDELITES ©[/b]

Other Sources Used:

https://www.nationaldaycalendar.com/national-fresh-fruit-and-vegetables-month-june/

https://www.choosemyplate.gov/vegetables-nutrients-health

https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/

National Nutrition Month/ Mes Nacional de la Nutrición

Do you know that March is the National Nutrition Month? 

The National Nutrition Month is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics. This campaign wants to help people make informed food choices and developing sound eating a physical activity habits. 

This Year's theme is "Put Your Best Fork Forward" which acts as a reminder that each bite counts. In addition, the 2015-2020 Dietary Guidelines for Americans suggest starting with small changes in order to make healthier lasting changes that we can enjoy.

What can you do to improve your eating habits?

First, it is really important that you start with small changes. This year's theme for National Nutrition Month inspires us to start with small changes in our eating habits – one forkful at a time. So whether you are planning meals to prepare at home or making selections when eating out, Put Your Best Fork Forward to help find your healthy eating style.

Second, you can follow these tips:

1.    Create an eating style that includes a variety of your favorite, healthful foods.

2.    Practice cooking more at home and experiment with healthier ingredients.

3.    How much we eat is as important as what we eat. Eat and drink the right amount for you, as MyPlate encourages us to do.

4.    Find activities that you enjoy and be physically active most days of the week.

5.    Manage your weight or lower your health risks by consulting a registered dietitian nutritionist because they can provide sound, easy-to-follow personalized nutrition advice to meet your lifestyle, preferences and health-related needs.

Third, keep following these tips consistently, and don't give up.  

Resources:

https://www.choosemyplate.gov/
https://www.cdc.gov/features/nutritionmonth/index.html

Sabias que en Marzo celebramos el Mes Nacional de la Nutrición?

El Mes Nacional de la Nutrición es una campaña de educación e información nutricional creada anualmente en marzo por la Academia de Nutrición y Dietética. Esta campaña quiere ayudar a las personas a tomar decisiones informadas sobre los alimentos y a desarrollar hábitos saludables de comer y tambien la importancia de la actividad física.

El tema de este año es "Ponga su mejor tenedor adelante" que actúa como recordatorio que cada cucharada de comida cuenta. Además, el 2015-2020 Dietary Guidelines for Americans sugiere comenzar con pequeños cambios con el fin de hacer cambios duraderos y saludables que podemos disfrutar.

¿Qué puede hacer para mejorar sus hábitos alimenticios?

En primer lugar, es muy importante que comience con pequeños cambios. El tema de este año para el Mes Nacional de la Nutrición nos inspira a empezar con pequeños cambios en nuestros hábitos alimenticios - una cucharada a la vez. Así que si usted está planeando preparar comidas en casa o comer fuera, haga su mejor esfuerzo de poner su mejor tenedor adelante para encontrar su estilo de alimentación saludable.

En segundo lugar, puede seguir estos consejos:

1. Cree un estilo de comer que incluye una variedad de sus alimentos favoritos y saludables.

2. Practique cocinar más en casa y experimente con ingredientes más saludables.

3. La cantidad de lo que comemos es tan importante como las cosas que comemos. Coma y beba la cantidad adecuada para usted, como MyPlate nos anima a hacer.

4. Encuentre actividades que disfrute y esté físicamente activo la mayoría de los días de la semana.

5. Administre su peso o reduzca sus riesgos de salud consultando a una nutricionista porque ellos pueden brindar consejos nutricionales sólidos y fáciles de seguir para cumplir con su estilo de vida, preferencias y necesidades relacionadas con la salud.


En tercer lugar, seguir estos consejos constantemente, y no te rindas.

Recursos:

https://www.choosemyplate.gov/
https://www.cdc.gov/features/nutritionmonth/index.html

"Heart of the Matter" Health Fair

We really felt the love this past week at our special "Heart of the Matter" Health Fair! 

Welcome to the Heart of the Matter Health Fair!

On February 7th and 8th the Women's Health Clinic at the Utah County Health Department hosted a free health screening fair to help people better understand their health.  Free screenings included a vision screening, bone mass scan, blood pressure, cholesterol and A1C test.  For more information on each kind of test, scroll down to the end of this post.

Here Bethany is taking Julie's cholesterol. The prick is worth the knowledge!

Mountainland representatives came too!  Mountainlands is one of the clinic's contracted providers that helps women receive important follow-up appointments.

Here Diana is taking Renai's blood pressure.  Good job, Renai!

Blood pressure is the force of one's blood pumping against their arteries.  It's important to control, as high blood pressure is a risk factor for heart disease.  The ideal blood pressure should be 120/80.  It can be improved through healthy stress management, reducing salt intake and exercising.

The cholesterol test was basic and only read the total cholesterol and HDL cholesterol levels.  HDL is the "good" cholesterol that helps to clear a person's arteries.

The bone mass scan not only determines bone mass: it also can read metabolic age, visceral fat (the amount of fat carried around the abdomen), muscle percentage, body fat percentage, water content, weight and physique rating according to activity level. It is read by standing on a special type of scale in bare feet.

A1C is a test administered to those with diabetes.  It gives an average of one's glucose levels in the past three months, which helps doctors get an idea of how well the person is controlling their diabetes.

Breakfast of Champions

Let's talk about the most important thing in your life.  Well, maybe it's not the most important thing in your entire LIFE, but it's the most important thing of *every* morning.

BREAKFAST

What's the big deal?  You've heard it's important, but do you know why?

1. It boosts your metabolism. Metabolism is the rate at which your body uses your food intake, or fuel.  After a long night of not eating any food, your body needs a little kick start to start processing your energy again.   
2. Breakfast gives you an increased energy level, which only makes sense.  If you don't eat the food you need in the morning, you're going to feel sluggish.
3. It improves your mental capacity.  This means breakfast will boost your mood, enhance your memory and help increase your concentration.  
4. Eating a good breakfast regularly helps you maintain a healthy weight.  Even though you might think skipping breakfast means less calories, you're bound to overcompensate at later at lunch. *Wah wah.*
5. It keeps your body healthy overall.  There are a number of studies out there that suggest it helps lower your LDL cholesterol level, keeps your heart healthy by helping your body digest your needed food over time rather than in a short period of time, which in turn lowers your blood sugar levels and risk of clogged arteries... More information here and here.

A few other ideas to consider:

• Some research suggests that it's better for you if you sit down to eat rather than scarfing something on the move.  This is because slowing down helps you to savor your meal and recognize when you're full (and therefore eat less calories).  More information here.
• You are not limited to your plain ol' boring cereal and toast.  Here is a link to 39 healthy (and easy) breakfast ideas.