Biometric Screenings

What is a biometric screening?

It's a quick series of tests- blood pressure, cholesterol, glucose, body fat, and weight- all measured at your workplace through a non-invasive finger-stick blood draw and other simple tests. Results are collected and reported back to you in 15 minutes.

What's the value of a screening?

1- It can detect possible health risks early to prevent future conditions.
2- It provides a benchmark to compare your health to year to year.

Health educators are not focused on diagnosing conditions, but answering any questions you might have, congratulating you on what you're doing well, and giving you lifestyle suggestions to help you improve in any area before conditions arise.

 

Is it covered under my insurance plan?

Screenings are covered for all of our medical groups at no cost. (Minimum participation required based on location.)

 

How can I sign up?

If you're interested in having a biometric screening, or have questions, visit our website at https://emihealth.com/emis/wellness/biometric-screening/ or contact us at tbleazard@emihealth.com.

 

Recent Screenings:

This week we had the pleasure of screening the staff members at Rich School District. For being in the coldest of towns, they sure had the warmest hearts... along with a truly impressive wellness committee. Thanks for having us, Rich School District!

10 Habits for Sustained Weight Loss

Weight is a sensitive subject and many of you might be wondering how a wellness coach can even relate to the struggles of weight loss and the truth is... you're probably right. The real answer is you that you are the expert to your own weight loss. Since I have no experience with weight loss myself, I found these tips from people who have lost a substantial amount of weight and kept it off:




1. Never eliminate foods from your diet. Remember the 90/10 Rule- if it's unhealthy, but you love it, and it's not going to kill you, make it a part of you 10%. Sometimes, you can make healthier substitutions for the foods you love. To sustain weight loss, your lifestyle habits must be both sustainable and enjoyable.

2. Develop a routine. A lifestyle change starts one step at a time, day by day. It takes many people YEARS to lose weight. Habits are extremely difficult to change, but if you start small and work your way up, I promise it does get easier. Ideal weight loss is no more that two pounds each week.

3. Eat natural. Eating real, whole foods will help give your body what it truly wants and may be the key to minimizing cravings for unhealthy foods that may fill a void.

4. Be accountable. You can choose to watch your weight, body fat, or just the way your clothes fit- whatever works best for you. Be honest with yourself and talk to a friend, family member, or a wellness coach. Did you know wellness coaching is a covered service for all of our members? Email tbleazard@emihealth.com for details.

5. Practice mindful eating. Start  out by being kind to yourself. Be sure to eat when you're hungry, eat slow, and this might help you notice when your body is satisfied. Check out my blog on the hunger/fullness scale for more details.

6. Exercise. To lose weight, it is recommended that you exercise most days of the week between 30 minutes and an hour. Chunk the exercise down in 10 or 15 minute segments to make it fit better into your schedule.

7. Drink water. Being well hydrated can limit the amount of food you feel like you may need, but remember, any other drink aside from water (including zero calories drinks) can lead to weight gain.

8. Plan meals ahead. Plan out healthy meals and corresponding grocery lists. Remember, most healthy grocery trips are not made on an empty stomach or late at night.

9. Cook at home. The best way to control what and how you much you eat is to cook meals yourself. Try making extras to freeze or to have for lunch leftovers.

10. Find a powerful motivator. While maintaining weight is a constant effort, losing weight is certainly even more challenging. Stop thinking about why you "should" and start thinking about if and why you truly want to. The key to real success is to have a powerful, internal drive to keep you going long after the excitement

http://www.organizeyourselfskinny.com/2014/03/25/15-habits-of-people-who-have-effectively-lost-over-20-30lbs-and-kept-it-off/

Regulating Blood Sugar

 

Whether you have type 1 or type 2 diabetes, insulin sensitivity, hypoglycemia, or are just ahead of the game, here are the top tips to better regulating your blood sugar levels without the need for simple sugars or as much insulin.

1. Eat when you're hungry and don't delay. Eating when you're hungry can prevent hypoglycemia, keep energy up, and prevent overeating.
2. Eat lots of vegetables. Most vegetables are naturally low in sugar.
3. Eat whole fruits. Eating whole fruits provides you with fibers not found in juices which can help your body better regulate glucose levels.
4. Eat whole grains. Whole grains like Barley can actually prevent insulin sensitivity and consequently risk for diabetes.
5. Exercise as many days as possible. Exercising can process blood sugars without insulin, which means you will likely require less. (Remember to adjust insulin accordingly.)
6. Cut out soda. Even diet sodas can raise you blood sugar and lead to weight gain.
7. Avoid overeating. Overeating can lead to excess calories, which can lead to weight gain, which can lead to lots of work for your pancreas.
8. Maintain a healthy body weight. If you're not there yet, remember that each small step can improve insulin sensitivity, ultimately preventing or improving management of type 2 diabetes.

Happiness & Health

While long-standing research suggests that negative thoughts and emotions can lead to high blood pressure and production of harmful hormones, recent evidence may be uncovering the true significance of positivity in the prevention of chronic diseases.

The majority of heart attacks can be prevented through healthy lifestyle practices. What if a little enthusiasm, optimism, self-regulation, bounce-back, and  positive social support were the key to implementing and most importantly sustaining healthy lifestyle behaviors? Is it possible to find true joy in movement, to crave the sweet crunch of apples, and to feel confident in your ability to take a night off without feeling all hope is lost?
 

Yes, we all have some tendency toward negative thoughts and emotions and certainly some of us have greater predisposition toward negativity, but even still, you have a great deal of control over your thoughts and emotions.

LCSW, Dr. Teri Flint spoke to our employees this summer about emotional resilience. Her presentation was so powerful, I couldn't help but share my Top 10 Takeaways:

1. Identify what you can and can't control.
2. Focus on what you can control- yourself.
3. Be grateful for little things.
4. Take time for things you truly enjoy.
5. Gear your daily activities toward your highest priorities.
6. Stop criticizing yourself.
7. Remember that challenges are neither personal nor permanent.
8. Respect the past, plan for the future, but most of all live in the moment.
9. Always forgive others, especially those who mean you harm.
10. Be true to yourself. Those who were meant to be your friends will.

http://www.hsph.harvard.edu/news/magazine/happiness-stress-heart-disease/

http://www.mindbodygreen.com/0-15992/10-habits-to-give-up-if-you-want-to-be-happy.html?utm_campaign=recommendation&utm_medium=popular&utm_source=feature

Autumn Eats

The air is cooling down, but your produce selection is heating up! Incorporate these in-season foods to eat fresh while packing the nutrients:

Go-to Greens:

Broccoli- (vitamin C, folate, fiber, and potassium)
Brussels sprouts- (vitamin K, folate, and iron)
Swiss chard- vitamins A and C, and magnesium

Travel Snacks:

Pears- vitamin C, copper, and fiber
Grapes- antioxidants
Grapefruit- vitamin C and lycopene, cholesterol reducing 
Kiwi- higher in vitamin C than oranges, potassium and copper
Apples- antioxidants, fiber, and heart-healthy flavonoids
Tangerines- vitamins C and A
Huckleberries- vitamin C and antioxidants

Spice Up Your Meals:

Mushrooms- riboflavin (vitamin B2), niacin, copper, and panthothenate (vitamin B5)
Parsnips- potassium and fiber
Cauliflower- vitamin C, cancer and high cholesterol prevention
Turnips- roots have vitamin C and leaves have vitamin A, vitamin K, and folate
Winter squash– omega 3 fatty acids and vitamin A

Pack the Antioxidants:

Pomegranates- more antioxidants than red wine, fiber, vitamins C and K, potassium, folate, and copper

Bake Up Some Nutrition:

Pumpkin- potassium, fiber, and various B vitamins
Sweet potatoes- vitamin A and iron, and inflammation prevention

Whole vs. Juice

We all know fruits and vegetables are critical to any healthy diet. They can prevent heart disease, diabetes, cancer, and obesity... all while providing a plethora of vitamins, minerals, fiber, and antioxidants. While many people struggle to get enough servings each day,  homemade smoothies or juices may be a simple solution. 

Pros of Juicing

Provides vitamins, minerals, and antioxidants

Can pack many servings in one glass

Convenient

Cons of Juicing:

Much of the fiber is lost

Can spike your blood sugar

Can pack many calories in one glass 

Requires a juicer

Leftover juice cannot be saved 

 

5 Tips for a Healthier Juice or Smoothie:

1. Keep as much pulp as possible to pack in extra fiber.
2. Choose a variety of deep colors to get more nutrients and antioxidants.
3. Remember to be calorie-conscious.
4. Focus on vegetables to keep sugar low, but make sure to add fruit to sweeten it up
5. Choose produce you enjoy. (You'll be more likely to keep going!) 

http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/expert-answers/juicing/faq-20058020

5 Steps to Making Your Workout Work For You

We work hard for exercise. Why can't it work for us for once?!

Step 1: Determine you goals. If you want a stronger heart, lungs, or want the pounds to drop, choose something "cardio." (FYI- cardio can be slow and steady or quick and sweaty) If you want to get a little more tone or definition, focus on strengthening exercises.

Step 2: Find something fun. If you hate going to the gym and breaking a sweat, take a long leisurely walk or bike ride or get on a machine in front of your favorite TV program.

Step: Find the time. If all you've got is 10 minutes, use it! Do that two or three times a day and mission accomplished. The harder you push yourself, the quicker you can be done and vice versa.

Step 4: Make movement social. Social time does not have to revolve around eating. Take walks with friends and family. Walk around the mall. Play Frisbee or ladder ball at the park. Play a dance game or hide or even tag- you might wonder why you stopped as an adult.

Step 5: Use your body. Weather permitting, you can walk or bike anywhere. Also try milk jugs for dumbbells, resistance bands, or even having a friend push steadily against you for weight resistance.

What other exercise ideas do you have? I would love to share them.

Six Strategies for Sound Sleeping

Although none of us could get by without sleep, we sometimes get the bare minimum whether voluntarily to get more work or play or due to the control of insomnia. The challenge is to not only scrape by in terms of sleep but to find strategies to get the amount we really need to not only function, but to function well.

1.       Set a sleeping schedule. Try to go to bed and get up at the same time every morning, even on the weekends. Make sure this schedule allows you enough sleep each night; you should eventually be able to wake up easily without an alarm in the mornings, but set one just in case. Even if you’re busy, you’ll likely be more energized to accomplish more in less time the next day.

2.       Have a bedtime ritual. Relax before bed by reading in low light, listening to calming music or a book on tape, or taking a warm bath or shower. Try to avoid TV or movies right before bed though as the bright lights can keep you up.

3.       Exercise. Exercising a few days a week has been shown to significantly improve amount and quality of sleep comparable or better than sleep aids. Be patient though-it may take a few months of regular exercising for you to reap the sleep benefits especially if you have insomnia.

4.       Eat a healthy diet. Although we know overeating, drinking soda, and eating high fat foods are unhealthy habits, here’s another reason not to - they can prevent a good night’s rest. On another note, many late night cravings can be avoided by just going to bed.

5.       Make sure your sleeping environment is comfortable. Determine your optimal pillow and mattress firmness and if you share a bed, make sure both of you have enough room. It can also help to keep the air cool and the room dark.

6.       Eliminate distractions. If you have noisy neighbors or other unnecessary distractions, try asking for quiet nicely, or try compensating by listening to soothing sounds or using earplugs. Also, try to not let children or pets make a habit of sleeping with you. If you’re worrying about tomorrow’s tasks, write them down somewhere you will see them in the morning so you can confidently forget about them for the night.

http://www.mayoclinic.org/healthy-living/adult-health/in-depth/sleep/art-20048379

http://www.helpguide.org/life/sleep_tips.htm

http://well.blogs.nytimes.com/2013/08/21/how-exercise-can-help-us-sleep-better/?_php=true&_type=blogs&_r=0

Lifestyle vs. Medication

 

So I discovered a very interesting article today through the American College of Sports Medicine...

Only 1/8 of doctors discuss diet or exercise with their patients.

It may not be their fault though... Apparently, 1/4 don't feel they have enough education regarding nutrition and exercise to feel comfortable sharing and many medical
schools have been decreasing time spent educating our future physicians regarding diet and activity. Not like I want to lengthen med school, but how about giving health education a little more credit?!

 

Yet, 80% of the health care budget was consumed by "a relatively small percentage of the population... for diseases that are very well known and by and large behavioral."

It definitely takes more time and effort, but there are a few things you can do to prevent and reverse a long list of conditions all at the same time with no side effects and basically no cost:

• Quit smoking
• Limit calorie intake
• Select healthful foods
• Limit alcohol consumption
• Exercise and be active 

*I am not telling anyone to stop taking their daily medications, rather to work toward a healthy lifestyle so that you can prevent the need in the future.

As always, members are always welcome to call or email me at 801-270-2813 or tbleazard@emihealth.com for help working toward your personal health goals.

http://www.acsm.org/about-acsm/media-room/acsm-in-the-news/2014/07/22/your-doctor-says-he-doesn-t-know-enough-about-nutrition-or-exercise

http://www.washingtonpost.com/news/to-your-health/wp/2014/06/23/your-doctor-says-he-doesnt-know-enough-about-nutrition-or-exercise/?wpisrc=nl_health

http://www.wellcoach.com/memberships/images/ChangeOrDieReview1.pdf

Grain Goodness

It seems carbs cutting has become the latest diet fad and everyone seems to be jumping on the band wagon. I'm no RD, but I do have a nutrition minor and as such have had the opportunity to hear the perspectives of numerous Registered Dietitians on carbs. Here's what I have learned over the years:

Carbs are considered the primary fuel source. They are the ultimate fuel for your brain and  body and are essential to a well-balanced diet. 

Carbs are found in many food sources including nutritious foods and "discretionary" foods alike.

Most fruits and vegetables are composed primarily of carbs. A good goal to shoot for is to make half of your diet veggies and fruits, so we like carbs! 

Carbs are also found in just about every food out there except meats.

There are tricks to picking wheat or other grain products though to ensure you are getting good carbs. Choose "whole grain," "100% whole wheat," or all-natural grains with lots of fiber and no additives.

Excellent choices include brown rice, quinoa, oatmeal, and 100% whole wheat pasta, and 100% whole wheat bread and tortillas with 5 ingredients or less.

**People with gluten allergies can have brown rice, quinoa and some other grain products, but should be careful when choosing bread, pastas, tortillas, and oatmeal. Recent reports are finding that it is becoming increasingly common to self-diagnose gluten allergies without any medical basis. Make sure you see a MD BEFORE cutting gluten out of your diet because you might be cutting out essential B vitamins, fiber, and essential minerals.

Happiness and Health

This week I read an article in Diabetes magazine about the health benefits of being happy. We all love the way happiness makes us feel, but here's another reason to seek it out!

 

Face the Facts:

Negative emotions can increase cholesterol and inflammation, and even promote heart disease. Meanwhile, optimism can increase antioxidants, slow aging, lower blood pressure, improve overall heart health, relieve stress, and ease depression.

 

 

7 Secrets to True Happiness

1. Volunteer. Studies show helping others can stimulate the happy hormone oxytocin.
2. Perform everyday acts of kindness. Treat others the way you would like to be treated and be the change you want to see in the world. It really can be contagious.
3. Wish others well. When your mind goes blank, it tends to think negative. Consciously think kind thoughts about others to push out stress and pessimism.
4. Pursue gratitude. When you're down, forget what's going wrong and remember what's going right. Write down all the things you're grateful for; they probably outnumber the bad.  
5. Build relationships. Spend time with friends and family. Really communicate with those you care about even when it takes work.
6. Get outside. Spend time away from technology every now and then; nature is a proven mood-enhancer.
7. Forgive. Holding on to pain leaves little room for optimism. Most people don't mean you harm, but those who do are probably hurting worse than you are. Forgive them anyway and wish them well.

          Neithercott, T. (2014, July). The Pursuit of Happiness. Diabetes. pp. 40-45.

4 Safety Tips for the 4th

 

Happy Independence Day!!

Did you know 240 people go to the hospital everyday this month just for firework injuries?!

 

Here's to all fun and no fear this 4th: 

1. Supervise children around fireworks. It's best to not even give sparklers to small children. (Did you know they can get as hot as a blow torch?!) Keep a close watch on all kids and teens and remind them of the dangers.

2. Aim fireworks away from friends and family. It's not funny to even pretend to point a firework at someone and remember not to store them in your pockets. A little distance can go a long way.

3. Keep a bucket or garden hose handy just in case. Even when you're being careful, accidents can happen. If something does happen, at least you'll be ready!

4. Rinse down all fireworks before disposal. Wind or other factors may be able to reignite old flames. Ensure your garbage doesn't catch fire by making sure everything's put out first.

http://www.cpsc.gov/fireworks

Building a Healthier Relationship with Food

This week our staff had the pleasure of hearing tips from Registered Dietitian, Kathleen Nielsen! Here are two tips from her presentation...

1- Mindful Eating

Mindful eating is not only being aware of not only what we are eating, but

• Its taste
• Its texture
• Its flavor
• How much
• How fast
• How we feel while eating it
• How we feel after eating it

Try eating a variety of foods using this practice and learn to eat strategically.

2- The 90/10 Rule

Eat 90% nutritious and 10% whatever your heart desires. 

If we ate perfectly all the time, let's be honest, we would all give up eventually. I will be the first to admit that I eat unhealthy food sometimes.

• I eat ice cream.
• I eat at the cheesecake factory, where everything is high calorie and cooked in ridiculous amounts of butter.
• I also love pasta with creamy sauces- whole wheat of course! ;)

The point is that I do these things rarely, but regularly. Throughout the work day, eat carrots, snap peas, apples, yogurt, and whole wheat bread. They will make your body feel awesome in so many ways, but I totally get it, sometimes you just want something that tastes dang good.

Here's where mindfulness comes back in. Choose the treat of your dreams and take your time with it. Love your brownie. Give a good piece of pizza all the attention it deserves. Who knows, maybe it will get easier to eat right the next day.

Why We Love Gut Bacteria

Apparently most of us have over 1,000 kinds of known bacteria living in our intestines right now! The weirdest part is that we should be thrilled to house millions of good ones and here's why...

They help us with digestion, immunity, and proper cell growth, but that's not all. They can also help reverse or prevent colon diseases, inflammation, obesity, anxiety, and depression!

Your Recipe For Healthy Bacteria

       Eat for Millions!

• Choose fiber or probiotic rich foods:

• Vegetables
• Fruits
• Whole grains
• Yogurt
• Kefir
• Fermented dairy
• Limit "animal fats":
• Bacon (choose turkey)
• Ground beef (choose extra lean)
• Standard pork (choose pork tenderloin)
• Full-fat dairy (choose fat-free or low-fat)
• Avoid all fried/ greasy foods

       Exercise and Be Physically Active!

Concerned About Your Weight?

Studies keep finding that the bacteria profile is vastly different between people who have a healthy body weight and those who don't.

A new study says that obese women who start taking probiotics can increase their good bacteria, which can lead to twice the weight loss on the same diet. Probiotics may even suppress appetite and decrease bad bacteria that promote weight gain.

If you want to know more about any topic, please let me know at tbleazard@emihealth.com.

References:

http://www.gutmicrobiotawatch.org/tag/probiotics/
http://www.gutmicrobiotawatch.org/gut-microbiota-info/
http://onlinelibrary.wiley.com/doi/10.1111/nmo.12046/full
http://well.blogs.nytimes.com/2014/06/18/exercise-and-the-good-bugs-in-our-gut/
http://www.livestrong.com/article/355913-list-of-fermented-milk-products/

Getting Kids to Eat Healthy Without a Fight

Although I am not a parent myself, I wonder how I will get my future kids to eat healthy without a fight. Our Wellness VP, Ben Slaugh, who does a great job of eating healthy and exercising himself, admits his continual struggle with getting his kids to eat healthy.

A recent study showed that both parents and vegetable companies may be trying too hard to "sell" healthy foods to kids.

It turns out young kids believe foods can serve only one purpose. They can either be healthy or they can taste good. In their minds, they can't be both.

What does your child think of your marketing strategies?

• Parent: Broccoli is delicious!
• Child: Why don't you eat it then? 
• Parent: Carrots will make you grow big and strong.
• Child: Carrots must not taste very good then.
• Parent: No dessert until you finish your green beans. 
• Child: Even though I filled up on the spaghetti you gave me, if I muscle through, I get sugar!

 

3 Easy Steps to Facilitate Healthy Eating in Kids:

1- Buy healthy foods. 

2- Put them in front of your kids.

3- Don't say a word.

It is up to you to provide the healthy choices, lead by example, and let them take care of the rest.

http://www.ksl.com/index.php?sid=30269678&nid=1009&title=best-way-to-make-kids-eat-healthy-is-to-say-nothing-study-finds&s_cid=queue-4

5 Quick Tips for Summer Health

 

So maybe it is still technically spring until the 21st, but school's out and all I can think about is spending time outside in this beautiful weather. Here are a few things to keep in mind when enjoying the sunshine:

1. Eat fresh produce. There are farmer's markets and inexpensive  co-ops all around with local, fresh produce. Even grocery stores are bringing out fresher, cheaper versions. Choose a colorful variety including blue or blackberries to slow aging and repair tissue damage.

2. Play outside. Play an outdoor sport, go on an evening walk, or beat the heat by swimming or hiking in the mountains... all fun ways to strengthen your heart and burn some extra calories!

3. Stay hydrated. Get your eight glasses or even more when you're outside. Water is the most hydrating beverage- without the added sugars or caffeine. No need to switch to sports drinks unless you are training hard in the heat or for extended periods. Make sure to drink before exercising to prevent dehydration.

4. Use sunscreen. Sunshine is the fun way to get your Vitamin D, but make sure you are protecting your skin. Use sunscreen whenever you spend time outside- even on those deceiving overcast days. Use at least 15 SPF versions that block UVA and UVB rays. Put on enough that it takes a minute to rub in. Apply 15 minutes before going out and reapply every 2 hours if you are swimming or sweating.

5. Wear sunglasses. Sunglasses are not optional fashion accessories; 100% UV protection sunglasses that block UVA and UVB rays can significantly lower your risk of various eye diseases.

Follow these tips for a worry-free, healthful summer!


 http://www.webmd.com/women/features/8-summer-steps-for-healthy-living

http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/FitnessBasics/Staying-Hydrated---Staying-Healthy_UCM_441180_Article.jsp

http://www.webmd.com/beauty/sun/how-your-skin-can-survive-summer

http://www.geteyesmart.org/eyesmart/living/summer-sun-eye-safety.cfm

15 Minute Strength Exercises Anywhere

Squats

• Feet shoulder-width apart
• Bend your knees and hips while keeping weight on your heels
• Pretend you are sitting back into an invisible chair
• Keep back straight, shoulders together, and knees behind toes
• Extend your legs to stand back up and repeat

Bent-over  Rows

This is the only that requires equipment. You can use a resistance band, dumbbells or "homemade dumbbells" using milk jugs filled with sand or water.

• Feet shoulder-width apart
• Step on the middle of a band with both feet and hold the opposite handles or use dumbbells 
• Hold a half squat with your knees bent, hips back, and torso slightly bent over
• Keep back straight, shoulders together, and knees behind toes
• Bend your elbows to bring your hands to the side of your chest with arms tight against your body
• Extend your arms slowly and repeat

Bicycle Crunches

• Lay flat on your back
• Lift your left leg up and in until you have a 90 degree hip and knee bends
• Lift your shoulder blades off the floor into a crunch with arms bent and hands behind your head and simultaneously turn your right elbow toward your left knee
• Lower and straighten your left leg
• Lift and bend your right leg and turn your left elbow toward your right knee
• Alternate lifting legs and turning opposite elbows in

Supermans

• Lay on your stomach with legs extended and arms stretched above your head
• Lift your legs and arms just above the floor
• While breathing, hold for as long as you can
• Relax and repeat

Push-ups

You do traditional on your toes, knee, or against a wall. Stand closer to the wall to start and gradually move farther away from the wall.

• Hands shoulder-width apart at chest level
• Bend your elbows 90 degrees (or as far as you can) to bring you body toward the floor/ wall 
• Extend arms and repeat

Hold School Lunches to Nutrtitional Requirements

 

Think back to what you ate for school lunch when you were a kid.

I remember chicken nuggets, tater tots, white rolls, pizza, and corn dogs back when I thought these things actually qualified as food.

Now I know better, but most kids do not. I believe it is the responsibility of parents and schools to work together in educating children and providing healthy options for them. 

The National School-Lunch Program has set criteria that school

meals must follow:

• Limits on fat, sugar, and sodium

• The use of 50% whole grain products

• Requirements that children take one serving of fruit and vegetables

• Reasonable age-based calorie restrictions

Conversely, the School Nutrition Association argues that the regulations are too expensive, wasteful and not kid-friendly enough. The problem with the credibility of the School Nutrition Association is that is largely funded by processed-food companies.

• FACT: Healthy foods rot.
• FACT: Processed foods rot much slower. (Thank you artificial preservatives!)

Remember: Our goal is to improve not only the health of school children, but to teach them invaluable habits that will benefit them throughout their lives.  

Whether or not it is the most economical policy, regulating the foods served to children is an investment in future generations. We as consumers have the choice to put our money toward healthful foods or large processed foods companies. If we keep buying it, they will keep supplying it.

What do you think?

http://www.washingtonpost.com/politics/first-lady-vows-to-fight-healthy-school-lunch-rollback/2014/05/19/300e6ea2-df73-11e3-9743-bb9b59cde7b9_story.html?wprss=rss_politics

http://www.fns.usda.gov/sites/default/files/NSLPFactSheet.pdf

http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm

Eating on the Go? Put it in a Tupperware!

Happy Friday!

Why is that we get suckered into the standard burger joints the moment we need to eat in a hurry? Are we always dying for a burger or pizza or is it that those are the first things that come to mind when we feel rushed?


I would like to give you a few meal ideas that your wallet and waistline will thank you for.

Whole Grain + Vegetable + Lean Dairy = Complete, Wholesome Meal

Put it in a Tupperware:

• whatever you cooked last night
• baked potato w/ 1 Tbsp. Italian dressing & parmesan cheese
• sweet potato w/ 1 Tbsp. butter & cinnamon
• salad w/ vinaigrette dressing
• whole-wheat toast w/ 1 Tbsp. all-natural peanut butter
• single-serve yogurt
• any plant- be creative

It is Friday though... So here are some healthier restaurant options:

·         Panera Bread- has organic and all-natural options. Watch out for the baked goods!

·         Jason’s Deli- has some organic foods.  They even advertise their healthiest options and offer smaller portions. Just watch the sodium if you have high blood pressure.

·         Noodles & Company- You have the control here. Be smart- get whole grain pasta and a vegetable-based sauce. They use healthier oils, hormone-free meats, and organic tofu, but remember to avoid creamy sauces and nix the packaged desserts.

·     Corner bakery café- great for breakfast. They have a veggie-stuffed omelet, fresh oat and fruit cereal, and lean dairy options.

·         Chipotle- You have the control here as well. Add lots veggies and limit sour cream and cheese. They use fresh, local, organic ingredients, and hormone-free meats.

·         Einstein Bros Bagels- Choose the Good Grains bagel and top it with peanut butter, hummus, or reduced fat shmear. Remember to stick to one bagel or split a lunch sandwich.

http://www.health.com/health/gallery/0,,20435301_2,00.html

http://www.choosemyplate.gov/healthy-eating-tips/tips-for-eating-out.html

Healthy, Simple Mother's Day Breakfast Recipe

Happy Mother's Day!!

Husbands, don't forget the mother of your children on this special weekend! Here's a healthy, simple breakfast in bed recipe to try.
Ladies, forward this link on to your husbands or make for your own mom this weekend!



Ingredients for 6 servings
1 cup oats
1 cup eggs or egg whites (use egg whites if lowering cholesterol)
1 cup fresh blueberries
2 tablespoon honey

Directions

Blend all ingredients. (Mix only until berries are slightly broken.)

Let stand 5- 10 minutes or make the night before.  

Spray a non stick pan or pancake griddle with cooking spray (canola or olive oil). Make sure to cook the first side thoroughly until golden brown before attempting to turn, then cook other side the same.

Top with fruit, nuts, and all-natural whipped cream, or honey, 100% pure maple syrup, fruit-based syrup, or peanut butter.**

 

**THE TRUTH ABOUT TOPPINGS:

The vast majority of syrups are made with high fructose corn syrup, and other artificial flavors, colors, and additives. Below are much healthier options to choose from:

 

1. 100% pure maple syrup. It might be more expensive, but because it is so rich, it actually tastes much better in small quantities. I daresay the cost ends up the same and you are consuming much less sugar and it's natural.

 

2. Pureed fruit. Mash up and boil any very ripe fruit to make a delicious syrup, which can be refrigerated and used for a few days after making.

 

3. Real fruit and real sugar syrups. Make sure it's five ingredients or less. Try local Kodiak Syrup which is sold in Park City, Costco, and the Gateway.

 

4. All-natural peanut butter. Room-temperature peanut butter almost always has trans fats in it. Even if the nutrition facts say otherwise, remember to check the ingredients list for hydrogenated oils. Always choose all-natural peanut butter that needs to be refrigerated and has oil separation.

 

5. Honey. It is an ideal sugar substitute in yogurt, flavored drinks, and especially baking (use 3/4 to 1 cup for every sugar of called-for sugar, drop oven temp. by 25 degrees, and add 1/4 tsp. baking soda and use 1/4 cup less water per cup of honey). Local honey can prevent seasonal allergies, boost immune system, aid in digestion, suppress coughing, facilitate wound healing, and provide antioxidants, but remember to not give to children under 1 year! 

 

You may refer to my April blog "What Not to Eat" to help make decisions regarding which  syrups and spreads to choose.

 

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=416405
http://www.livestrong.com/article/266247-benefits-of-local-raw-honey/
http://www.kodiakcakes.com/syrups/

To Wheat or Not To Wheat? That is the Question!

With some of the most recent fad diets coming out, it is easy to start wondering whether carbs are to be eaten or avoided. After doing some research, my opinion is: they are still to be eaten!

MyPlate.gov recommends 6 oz. of grains daily (1/2 whole). My suggestion is to get your 3 oz of whole grains and forget the refined. If you can make it to 6 whole grains without going over calorie intake, even better!

Take a look at the evidence that was collected from scholarly research articles, not social media or other internet posts from speculators. Also, keep in mind that the experts on nutrition are Registered Dieticians. MD's certainly understand much about the body, but most are not experts in nutrition.  

The American Journal of Clinical Nutrition (3) stated both of the following:

• "Compared with women who had decreased intake of high-fiber or whole-grain products, those who had the greatest increase in intake of high fiber or whole grains had half the odds of becoming obese." 
• "An increase in the intake of refined carbohydrates in the form of processed grains, soft drinks, sugars, and refined flours in the US food supply has been reported to parallel the increased prevalence of obesity and
  
  diabetes."

Nutrition Reviews (2) also stated:
"There is strong evidence that a diet high in whole grains is associated with lower body mass index, smaller waist circumference, and reduced risk of being overweight; that a diet high in whole grains and legumes can help reduce weight gain; and that significant weight loss is achievable with energy-controlled diets that are high in cereals and legumes."

The British Journal of Medicine (1) also says that eating whole grains can decrease risk of chronic diseases, including cancer, obesity, diabetes, and heart diseases and mentions the fact that they contain antioxidants along with essential vitamins and minerals.

There are gluten-free options for those who are gluten intolerant or have Celiac's Disease, including brown rice, quinoa, amaranth, buckwheat, corn, millet, sorghum, and teff. Remember, "There's no reason for the rest of us to go gluten-free, no matter what fear-mongering books like Wheat Belly and Grain Brain may say," says the Whole Grains Council (5).
 

1. http://journals.cambridge.org/download.php?file=%2FBJN%2FBJN99_01%2FS0007114507793923a.pdf&code=32a66bc68ad2e648ec9cdaa4de02bcf5

2. http://onlinelibrary.wiley.com/doi/10.1111/j.1753-4887.2008.00022.x/abstract;jsessionid=BD0BA6443AF8916568B498880C762414.f02t04?deniedAccessCustomisedMessage=&userIsAuthenticated=false

3. http://ajcn.nutrition.org/content/78/5/920.short

4. http://wholegrainscouncil.org/whole-grains-101/gluten-free-whole-grains

HDL Cholesterol: Your Secret Best Friend

 

All you need to know about your cholesterol:

LDL Cholesterol is lousy and you want it low.

HDL Cholesterol is healthy and you want it high. 

Picture your arteries are like the picture below. Your bad LDL cholesterol is trying to dump fat and plaque into your arteries, while your good HDL cholesterol works tirelessly to remove the plaque and get rid of it permanently.

We are never going to get rid of cholesterol altogether. Trust me, that's an impossible task. You may already have high cholesterol. Maybe your family members have high cholesterol. The truth is- your family history effects your cholesterol less than you think. It is more likely they have passed certain lifestyle habits on to you. Whatever the case, make the choice today to create more HDL cholesterol and stop making the LDL.

Your Recipe for HDL Cholesterol:

• Most importantly:
• Avoid tobacco (including second hand smoke)
• Get 30+ minutes of exercise most days of the week
• Avoid processed foods (see Food Rules blogs) 
• Also:

• Make half of your diet produce
• Eat whole grains, lean meat, and lean dairy
• Keep a healthy weight
• Try to eat fish twice a week (or other healthy fat foods)

How high is enough?

• HDL cholesterol can never be too high, but shoot for over 60.
• Make sure it never drops below 40 for men or 50 for women.
• Check your cholesterol ratio, which compares HDL to the total cholesterol.
• Less than 3.5 is ideal
• Make sure it's never over 5

Making this Easter Healthy and Fun!

Who doesn't love Easter?! Whether you are religious or not, it is a great excuse to get together with family and friends for a lovely spring backyard barbecue or pick nick! The only problem is the candy....                                                                         
                                                                     
This year, let's take the focus off of candy-filled eggs and Easter baskets.

Instead:                                                                                   

• Keep the focus on hard boiled eggs.
• 1 large egg contains: 
• 1 oz. protein, 77 calories, and only 2 g of saturated fat
• High amounts of riboflavin, selenium, vitamin B12, and choline
• Fair amounts of phosphorus and vitamin A
• 70% of your daily cholesterol allowance (choose egg whites if you are watching your cholesterol)
• 2 large egg whites contain:
• 1 1/2 oz. protein, 32 calories, and 0g saturated fat
• High amounts of riboflavin and selenium
• Better choice if you are watching your cholesterol
• Eat bunny treats. You can make this fun for little ones by getting them to pretend they are bunny rabbits, hopping around and munching on carrots.
• Fill plastic eggs with fun toys or knickknacks like coins, stickers, seashells, marbles, bouncy balls, hot wheels cars, Legos, hair bows, plastic figurines, bracelets, or chap stick.
• Take apart a few puzzles and hide the pieces in various plastic eggs for a fun challenge.
• Create a scavenger hunt with the first egg containing a clue leading to the second egg, leading to the third egg, and so on until reaching a bigger prize at the end.
• Put small pictures or stickers of a variety of animals in plastic eggs for little ones. At the end, help them figure out which are pets, farm animals, or found in the jungle, etc.

http://www.familyvolley.com/2011/04/easter-egg-hunts-more-than-just-candy.html
https://www.supertracker.usda.gov/foodapedia.aspx

Food Rules: Not Too Much

For most of us, eating is a pleasurable experience. We eat for a variety or reasons- sometimes for hunger, sometimes happiness, celebration, sadness, or even boredom. I would like to give you my insights that have helped me to develop and sustain a healthy relationship with food over the years.

A recent topic I have been thinking about is the Hunger and Fullness Scale below:

0	Starving, ravenous for food, feel completely drained
1	Moderate headache, highly irritable, loss of motivation or energy
2	Slight headache, irritability, weakness, dizziness, or shaking
3	Stomach is empty and may start to growl; eat something as soon as you can
4	Initial satisfaction that is hard to recognize; most people keep eating
5	Satisfied, but food is still appealing (Just one more bite… or two… or three…) Resist the urge to keep eating!
6	Full, but still comfortable. May need to take it easy for a while.
7	Uncomfortable fullness that accompanies eating excessively
8	Bloated, stomach feels stretched
9	Sick feeling including stomach or back pain
10	Bingeing fullness, possible vomiting

Letting yourself get too hungry often leads to you wanting to eat more, quicker, and junkier. Neither starving nor eating past comfort is enjoyable, so why would you put yourself through such a cycle?

By choosing instead to keep yourself between a 3 and a 5 on this scale, you will have more energy throughout the day, enjoy eating your meals slowly, and keep your stomach -and weight- smaller.

Don't listen to your parents at the table.

• Yes. There are starving children in Africa, but is it going to do them any good if you clean your plate for them? Nope.
• Can you mail your leftovers to them? Probably not...and if you can, you need to rethink your diet!

          What we can do:

• Use smaller plates- studies show we are likely to eat less.
• Stick to portion sizes. (1 cup of produce or dairy/ 1 oz. of meat, whole grains, or nuts.)
• Eat a fruit or a lean yogurt if you drop to a 3 before lunch.
• Get a to go box if your food is great and you're at a 5.
• Pick a friend or family member as your meal splitting buddy.

Who knows- with the money you are saving on food, you can donate to help people in other countries who really are starving!

This is me, Taun Bleazard, the newest EMI Health Wellness Coach! I am experienced in health education, coaching, and biometric screenings. I studied exercise science and nutrition at the University of Utah! Go Utes! I enjoy hiking, running, and finding easy ways to eat healthy. I have taken over EMI's Coaching Corner, but if you desire more help, I am only a call or email away. 801-270-2813 tbleazard@emihealth.com