Training for any race

Our own Clark Merkley gave a GREAT presentation yesterday at our brown bag! He shared his motivation for starting to run as well as some great tips on how to start training for any race! He also shared a great website to get your own personal training schedule! Check out http://halhigdon.com
There's ton of races scheduled for around the county throughout the year so there's plenty of opportunity to give it a try! Start training now for our 3rd annual Healthy Lifestyles 5k that will take place on August 11th! Find your motivation!

For other races around the county check out www.utahraceguide.com

Recipe Substitutions

As you're cooking, have you ever tried substituting an ingredient to make the dish a little more healthy? Making small changes in your meals can make a big difference in your health over time. Here are a few substitutions you may want to try.

1. Unsweetened applesauce for oil or butter- The applesauce helps keep the right consistency and a little sweetness without the calories of oil or butter. Use this substitution in any sweet bread, like banana or zucchini, or in muffins.

2. Marshmallow fluff for butter and sugar (in frosting)- Marshmallow fluff has less sugar and fat than its conventional frosting counterpart. Using it will allow the desired frosting consistency with fewer calories.

3. Evaporated skim milk for cream- Both liquids have the same consistency, but evaporated milk has less fat.

4. Corn tortilla for flour tortilla- Although the flavor and texture is a little different, corn tortillas have half the fat and calories of flour.

5. Low-sodium soy sauce for standard soy sauce- The taste is virtually the same, but the low sodium version can cut out unnecessary sodium from your diet.

For more great recipe substitution ideas, click here!

Items available for check-out!

The Healthy Lifestyles Program has created a library of books and video's available for Healthy Lifestyle participants to check-out.

The library contains the following books:
'Intuitive Eating' by Evelyn Tribole and Elyse Resch
'Health at Every Size' by Linda Bacon
'Eat What you Love, Love What You Eat' by Michelle May
'5 A Day Health Cookbook' by Dr Elizabeth Pivonka and Barbara berry
'When Women Stop Hating Their Bodies' by Jane R. Hirschmann and Carol H. Munter
'The Culprit and the Cure' by Steven Aldana
'The How of Happiness' by Sonja Lyubomirsky
Tell Me What To Eat If I Have Diabetes by Elaine Magee and
'The Stop and Go Fast Food Nutrition Guide' by Steven Aldana

Want to mix up your work-out, or try a new exercise video before you buy it? The library also contains the following work-out videos:
Walk Away the Pounds with Leslie Sansone
Billy Blanks Taebo
Bob Harper Ultimate Cardio Body
Dancing with the Stars, Dance off the Pounds
Jillian Michaels 30 day Shred
Dance with Julianne, Just Dance!
Yoga Meltdown with Jillian Michaels

Contact Kari at karis.uchlth@state.ut.us or 801-851-7098 to check out one today!

1st Quarter Challenge Is Almost Here!

If you want to participate in the 1st quarter challenge, "Drink more water, less soda", make sure you register today because the challenge starts on January 29th! To register,

1. Log on to MyOrriant.com
2. Click COMPETITIONS on the left side menu.
3. Click the “SIGN ME UP” button next to the “Drink More Water” Challenge.
4. Click on “MY QUICK VIEW” on left side menu. Then, scroll down to the orange section titled “GOAL PERFORMANCE ENTRY WORKSHEET”.
5. Track your daily points in boxes under the “Drink More Water” goal. +1 for each 8 oz. glass of water, -1 for each soda, and –2 for each energy drink.
6. Finalize all the tracking online by 11:59 pm on February 28, 2012.

Tips to reach your physical and emotional wellness! goals in 2012!

1. Put some thought into your goals. Choose goals that are important to you!
2. Make your goals realistic
3. Break a long-term goal into goals you can accomplish daily
4. Create weekly or monthly checkpoints for yourself
5. Find someone you trust and tell them about your goals. Ask him or her to check in with your regularly.
6. Make a daily goal to write down three things you are thankful for
7. Create a reward or incentive system for yourself.

Wellness

When you think about your health, do you tend to focus on just your physical health? Remember, health is more than just physical, it's also mental, emotional, social and spiritual. When setting goals to improve your health, analyze all these aspects of your health and remember that they are connected. It's important to be healthy in all areas!

Healthy Breakfast Cookies!

Breakfast Cookie!
Ingredients- 1.5 cups of oats
2-3 super rippened bananas
1 cup of unsweetened applesauce
handful of craisins
pinch of cinnamon
Pretty much just throw everything together, mix it up pretty well, throw it on a baking sheet at 350 for about 35 minutes and enjoy!
It's great and super healthy for you!

Goals...

In the beginning, you need to say "yes" to a lot of things to discover and establish your goals. Later on, you need to say "no" to a lot of things and concentrate on your goals.

How Did You Sleep?

Sleep is more important to your health than you might realize. Lack of sleep can throw off your appetite-regulating hormones which can make you gain weight and create blood-sugar problems. Ignoring your body's clock isn't a good idea, so here's a few tips to help you rest easy.

1. Set the scene- make sure your bedroom is cool and dark to help signal your body to go to sleep, drown out background noise with white noise like a fan, and wear non-restrictive sleepwear to help you feel relaxed.

2. Avoid working or watching TV in bed- That stimulates your brain to stay awake instead of sending the message that it's time to sleep.

3. Watch what you eat late at night- Avoid alcohol, nicotine, and caffeine a few hours before bed. This will help you fall asleep more quickly and stay asleep throughout the night. Don't exercise right before bed either, as this can keep you energized and unable to get to sleep.

4. Stick to a schedule- When you stick to a regular wake-up schedule, even on the weekends, your body's internal clock will be trained to follow that schedule. This helps you feel more energized during the day, and ready for bed when it's time to sleep.

5. Get a good mattress- You spend a lot of time sleeping, so make sure you have a comfortable and good quality mattress to give you the most restful sleep.

6. If you can't sleep, get up- tossing and turning doesn't help you relax. Try reading a book until you feel sleepy, or do some gentle stretches and deep breathing. If your mind is racing, try jotting your thoughts down to get them on paper and out of your mind.

For more tips and ideas, click here.

Goals

Our actions have to reflect our goals and desires...