*Choose to Lose* Weight Loss Class

We had a wonderful class last week taught by one of our nurses, Nichole Graham. In this class we learned about "Healthy Portions."

Some interesting points were learning about how much it takes to burn the calories we eat. For example, a cup of white rice contains 204 calories, and it would take us 60 minutes of walking to burn. 
We talked about other examples and then we talked about the importance of eating the right size of portions. We can get the nutrients we need in usually smaller portions than what are used to eating. 
Here is an example of what a healthy portion is:

You can visit www.chooosemyplate.gov to learn how many portions of these foods you should eat per day. 

We also learned about "Portion Distortion." One example of this is seen in fast food restaurants. In the example below we notice that eating the portions we are served in a fast food restaurant means eating twice as much of what an actual serving is supposed to be. Compare the calories of the following pictures: 

We would like to share with you a handout that teaches us tips for controlling portions.

We hope you find this information helpful.
Don't miss our next class

August 27 at 11:00
Cooking Class
"Cook Once, Eat Twice"
Women's Clinic
151 S. University Ave. Provo

Mental Health Class: "Cultivating Optimism to Increase Life Satisfaction"

Dean Barley, director of the BYU Comprehensive Clinic was our guest speaker. He received a bachelor of science degree in psychology from BYU, a master’s degree in social work from the University of Utah, and a doctorate in counseling psychology from BYU.

Cultivating optimism is another key element in improving our physical health. Optimists tend to respond better when bad things happen by: 1) not taking it personally; 2)   believing that misfortune is a temporary passing event; and 3) noticing that the misfortune doesn’t affect all aspects of their lives (I’ve still got my health!”) People who are optimistic generally do better in school, sports, getting promotions, having good relationships, and they live longer and are healthier.

-Comprehensive Clinic

Here we share some information we also found online that we think it goes along the lines with what Dr. Barley shared with us. Hope it is helpful to you

Optimists

Optimists explain positive events as having happened because of them (internal). They also see them as evidence that more positive things will happen in the future (stable), and in other areas of their lives (global). Conversely, they see negative events as not being their fault (external). They also see them as being flukes (isolated) that have nothing to do with other areas of their lives or future events (local).

For example, if an optimist gets a promotion, she will likely believe it’s because she’s good at her job and will receive more benefits and promotion in the future. If she’s passed over for the promotion, it’s likely because she was having an off-month because of extenuating circumstances, but will do better in the future.

Pessimists

Pessimists think in the opposite way. They believe that negative events are caused by them (internal). They believe that one mistake means more will come (stable), and mistakes in other areas of life are inevitable (global), because they are the cause. They see positive events as flukes (local) that are caused by things outside their control (external) and probably won’t happen again (unstable).

A pessimist would see a promotion as a lucky event that probably won’t happen again, and may even worry that she’ll now be under more scrutiny. Being passed over for promotion would probably be explained as not being skilled enough. She'd therefore expect to be passed over again.

The Differences Between Optimists and Pessimists

What's the Explanatory Style of an Optimist?

                                          By Elizabeth Scott, M.S. Updated May 23, 2014

Our Next two classes will be

August 13th

at 5:30 

Weight Lose Class "Choose to Lose"

at 6:00 

Zumba 

Nutrition/Cooking Class: "Make your own pizza" July 30th

We had a wonderful and delicious experience in this class. The recipes we always get from the Food $ense Extension are very helpful and help us learn how to cook on a budget. We specifically enjoyed learning how to make our own pizza dough and discussing ideas of flavors and toppings. We want to share our pizza dough recipe and a few tips that we hope you enjoy! 

Whole-wheat Pizza Dough

• 2 cups whole-wheat flour

• 1 ½ tablespoons yeast

• 1 teaspoon salt

• 1 ½ teaspoons sugar

• ¾ cup water

• 1 teaspoon canola oil (optional)

Mix dry ingredients in bowl. Add water and oil and mix well 

to incorporate flour mixture. Form dough into ball. Let rise 

10 minutes while covered with clean towel. Roll out in pizza 

shape. Cover with favorite toppings. 

Our next class will be:

Mental Health

"Cultivating Optimism to Increase Life Satisfaction" 

This class will be taught by Dean Barley, director of the BYU Comprehensive Clinic.