Water Aerobics: A lot of gain without the pain!

Water provides the perfect medium for a gentle but thorough workout. Water’s buoyancy supports the body and acts as a cushion during exercise. Movement in the water is low impact, prevents injury and strain common to other exercise programs. Water provides resistance to any movement, because it is much denser than air, muscles have to work harder. The harder one pushes, pulls and kicks the more resistance is felt. These properties make water highly adaptable for individuals of all physical capabilities. Aerobic exercise raises body temperature, on land you feel hot and sweaty but in the water you are cooled quickly. Hydrostatic pressure aids in blood flow back to the heart.


Water exercise is a perfect environment for those recovering from injuries or suffering from chronic pain. People of all ages and physical condition enjoy freedom of movement land based exercise cannot provide. Individuals that suffer from arthritis, fibromyalgia and other chronic conditions have found regular water exercise has eased their discomfort. One class member commented on pain diminishing 75% after starting water exercise. Another diabetic individual found by exercising an hour a day, three days a week, her insulin use dropped by half. Anyone who exercises on a consistent basis will improve strength, balance, and coordination, improve circulation and relieve stress. No matter what the weather an indoor pool provides the ideal temperature for a workout. Don’t worry about what size you are, you will find people of all sizes and physical condition at the pool. They all come for the same reason you do, to exercise and feel good.

-Wendy Hill, Certified Water Aerobics Instructor Davis County

Provo Recreation Center Water Aerobic Times:

Deep Water

Mon: 5:30am

Tues: 12:00pm

Wed: 5:30am

Thurs: 12:00pm

Fri: 5:30am

Sat: 8:00am

Shallow Water

Mon: 3:00pm & 8:00pm

Tues: 3:00pm & 8:00pm

Wed: 3:00pm & 8:00pm

Thurs: 3:00pm & 8:00pm

Friday: 3:30pm

Saturday: No Shallow Water Aerobics

It is $3.00 to get in per person/ per time, so totally inexpensive!

Provo Recreation Center
1155 North University Avenue
Provo, UT
84606
(801)-852-6610

What are you waiting for? Go and get wet :)

Recipe of the Week: Strawberry-Honey Bruschetta

This is a super fun, light, and easy recipe that can be used for Mother's Day or any other fun gathering. You can use it as an appetizer, or as a light dessert. Enjoy!!!

Ingredients

1 loaf (8 oz) baguette-style French bread

1 container (6 oz) Yoplait® fat-free Greek yogurt

2 tablespoons brown sugar
1/4 teaspoon ground cinnamon

16 fresh strawberries, sliced

1/4 cup honey

Directions

1. Preheat oven to 375°F. Cut bread into 1/2-inch slices; arrange on a baking sheet. Bake about 10 minutes or until golden. Turn oven setting to broil.

2. Meanwhile, stir together yogurt, brown sugar, and cinnamon. Spread yogurt mixture on one side of each toasted baguette slice.

3. Broil bread slices 4 inches from heat about 1 minute or until mixture is hot. Arrange strawberry slices on the yogurt mixture. Lightly drizzle each bread slice with honey. Serve immediately.

Nutritional Information 1 slice: Calories 70 (Calories from Fat 5); Total Fat 1/2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 100mg; Total Carbohydrate 15g (Dietary Fiber 1g, Sugars 7g); Protein 3g % Daily Value Vitamin A 0; Vitamin C 10; Calcium 2; Iron 4 Exchanges 1/2 Starch, 1/2 Other Carbohydrate, 0 Fat

Recipe Source: Eat Better America

Recipe of the Week: Strawberry-Honey Bruschetta

Do YOU want to LOOK 12 years YOUNGER?

CHICAGO — Four common bad habits combined — smoking, drinking too much, inactivity and poor diet — can age you by 12 years, sobering new research suggests.
The findings are from a study that tracked nearly 5,000 British adults for 20 years, and they highlight yet another reason to adopt a healthier lifestyle.
Overall, 314 people studied had all four unhealthy behaviors. Among them, 91 died during the study, or 29 percent. Among the 387 healthiest people with none of the four habits, only 32 died, or about 8 percent.
The risky behaviors were: smoking tobacco, downing more than three alcoholic drinks per day for men and more than two daily for women, getting less than two hours of physical activity per week and eating fruits and vegetables fewer than three times daily.
These habits combined substantially increased the risk of death and made people who engaged in them seem 12 years older than people in the healthiest group, said lead researcher Elisabeth Kvaavik of the University of Oslo.

Source: Deseret News

Healthy Recipe of the Week: Honey Lime Fruit Salad

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*Note: This fruit salad is best served right away (or at least within an hour of making) because the strawberries tend to stain the light colored fruit. It does not affect the the taste at all but is a slight bummer for presentation.

• 1 (20 oz.) can pineapple chunks, drained well
• 1 can mandarin oranges, drained well
• 2-3 ripe kiwi, peeled and sliced into thick half moons
• 1 cup green grapes, halved
• 1 cup strawberries, quartered
• Zest from one lime, about 1 tablespoon
• 2 tablespoons honey
• 1 teaspoon poppy seeds (optional)
  

Combine the fruit in a medium-large serving bowl. Add the lime zest and poppy seeds, if using, and gently toss. Drizzle the honey over the fruit and again, gently mix until the fruit is evenly coated with the honey. Serve and Enjoy!!

Recipe Source: My Kitchen Cafe

Healthy Recipe of the Week

Moroccan Chicken with Fruit & Olive Topping

Ingredients

• 1 Tablespoon of Olive Oil, divided
• 1/2 Teaspoon of Salt
• 1/4 Teaspoon of Black Pepper
• 1/4 Teaspoon of Dried Thyme
• 4 (6 ounce) Boneless, Skinless Chicken Breasts 
• 1/2 Cup of Pre-chopped Onions
• 2 Teaspoons Bottled, Minced Garlic
• 3/4 Cup Dried Mixed Fruit
• 1/2 Cup Fat-Free, Low-Sodium Chicken Broth
• 1/4 Cup Chopped, Pitted Green Olives
• 1/8 Teaspoon of Salt
• 1/8 Teaspoon of Black Pepper 

Preparation

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle 1/2 teaspoon salt, 1/4 teaspoon pepper, and thyme evenly over chicken. Add chicken to pan; cook 4 minutes on each side or until done. Remove from pan; cover and keep warm.

Heat remaining 1 teaspoon oil in pan. Add onion to pan; sauté 2 minutes until tender. Add garlic to pan; sauté 30 seconds. Add fruit and remaining ingredients to pan; cook 5 minutes or until liquid almost evaporates.

Nutrition Information
Calories: 346
Fat:         7.5 grams
Protein:   40.6 grams
Carbs:     26 grams
Fiber:       21 grams
Cholesterol: 99 mg
Iron:          2.4 mg
Sodium:     591 mg
Calcium:    45 mg

This recipe is from cookinglight.com

Don't Forget to Sign Up For Your Yearly Assessment

We will be holding our yearly health assessments soon so don't forget to sign up! Just go to www.appleprogram.com and click on the "assessments" button to pick a time that works for you.

Why sign up for Healthy Lifestyles?

• Earn up to $750 per year!
• Improved Health & Wellness
• Personal Health Coaching
• Lower Your Risk of Chronic Disease
• Quarterly Competitions with Great Prizes
• Avoid Future Health Care Costs
  

Healthy Snack Ideas

Here are some healthy snack ideas that are sure to satisfy the munchies.

• Low-fat plain yogurt with fresh fruit
• Half of a whole grain bagel wih peanut butter
• Edamame
• Hummus with carrots
• Olives
• Fat-free microwaveable popcorn
• Any type of whole fruit
• Roasted or Raw almond

When you are feeling hungry for a snack reach for some of these healthy foods!

Holiday Weight Loss Challenge

Every holiday season Americans put on an extra 1-3 pounds of weight and keep it there throughout the year! Join us in the fight against extra holiday weight by participating in the Holiday Weight Loss Challenge. Here is how is works:

• Utah County will compete against other companies over a 7 week period to see who can lose the most weight. 
• Participants will track their progress on eHealthCompete to see how we compare to other companies. 
• The company who loses the most amount of weight will earn the coveted Champion's Trophy. 

Here are the details:

• When: November 18th - January 8th
• What: Company weight loss challenge competing against other companies in Utah. Weight loss will be calculated as a percentage of body weight lost. Actual weight will be kept private and confidential.
• Where: Weigh in will be:
• Mon, Nov 16th 7:30-8:30 am Public Works Front Foyer
• Mon, Nov 16th 11:30-1:00 ADMN Lower Level Break Room
• Mon, Nov 16th 1:30-5:00 pm H&J 2601
• Tues, Nov 17th 11:30-1:00 pm UT Co Jail EOC Training Room

Help us beat the other companies and avoid Holiday Weight gain!

Healthy Recipe of the Week

Roasted Fall Vegetable & Rocotta Pizza

Recipe and picture from Marthastewart.com

Pizza Ingredients

• Olive oil, for baking sheet and drizzling
• Flour, for dusting surface
• 1 pound store-bought pizza dough, fresh, or thawed if frozen
• 8 ounces part-skim mozzarella cheese, grated (about 2 cups)
• 6 cups (about 1/2 recipe) Roasted Fall Vegetables, drained and coarsely cut
• 1 cup part-skim ricotta cheese
• 1 tablespoon fresh rosemary leaves (optional)
• Coarse salt and ground pepper

Pizza Directions

1. Preheat oven to 475 degrees. Brush a large baking sheet (preferably rimless) with oil, or line with parchment paper, if desired, for easy cleanup.
2. On a lightly floured surface, roll and stretch dough into a 12-by-16-inch oval (or as large as will fit on baking sheet); transfer to sheet.
3. Sprinkle dough with half the mozzarella. Scatter vegetables on top, and dollop with ricotta; sprinkle with remaining mozzarella and, if using, rosemary. Drizzle with olive oil; season with salt and pepper. Bake until bubbling and golden, 20 to 25 minutes. Serve.   

Roasted Vegetables Ingredients

• 2 pounds (about 1 medium) butternut squash, peeled, seeded, and cut into 1 1/2-inch pieces
• 2 pounds red new potatoes (12 to 14), well scrubbed and quartered
• 1 pound medium red onions (about 2 to 3), peeled and quartered
• 1 pound carrots (6 to 8 medium), halved lengthwise, if thick, and cut into 1 1/2-inch lengths
• 4 to 6 garlic cloves, peeled and smashed
• 3 tablespoons olive oil
• Coarse salt and ground pepper

Roasted Vegetables Directions

1. Preheat oven to 450 degrees. Divide vegetables and garlic between two rimmed baking sheets (or line with parchment paper, if desired, for easy cleanup); dividing evenly, toss with oil, 2 teaspoons coarse salt, and 1/4 teaspoon pepper.
2. Roast until vegetables are tender and beginning to brown, 40 to 50 minutes, tossing them and rotating sheets from top to bottom halfway through. Serve hot or at room temperature.