<< Top Power Foods >>

Feeling tired throughout your day?  It could be that you aren't getting enough iron.  Here are some foods to eat to boost your iron levels!:

• Red meats, fish & poultry
• If you don't eat meat: soybeans, lentils, spinach, & fortified cereals.

 

If you find yourself feeling antsy throughout the day, your jitters could come from too many refined carbs—foods high in white flour (cookies, sugary cereals, white bread, etc.) and stripped of nutrients and fiber that normally keep your blood sugar stable. These foods can possibly help with the problem:

• lean protein
• healthy fats
• unrefined carbohydrates: brown rice, whole-grain bread/pasta, whole oats, fruits, veggies, legumes. 

 

Certain veggies and legumes can make you feel bloated.  A few of these could be beans, broccoli, cabbage and cauliflower.  Carbonated drinks can up the bloating.  Try this:

• Half the amount of bloat-boosting veggies you normally eat for one week.  Don't cut them out completely, because they provide crucial nutrients for you!  
• Eliminate the soda and up your water intake!  

source 

<< Partying Without the Calories >>

Can you believe...

HaLLoWeEn

is just next week?

It's hard to anticipate the holidays without knowing you might gain a pound or two.

But we have some solutions to make maintaining your weight a little easier.

If you are hosting a party, have some healthy snacks available, but make the main activity at the party something other than eating.

Like...

Decorating Pumpkins 

<< something other than the usual carving idea >>

Click HERE to find out how to glitter your pumpkins!

 

 another cute idea!

 find out how HERE 

 Halloween Games

 

 some other halloween games:

pinata

pin the stem on the pumpkin

bean bag toss

bob for apples

instead of donuts on a string,  apple slices on a string

some of these seem like games for kids, but once you get adults involved everybody will be comfortable and the laughing will never stop!

Good luck party planning!

<< Build Your Holiday Budget >>

 

Fall is the precursor to holiday spending and it’s your last chance to avoid holiday debt by forming a savings and spending strategy. According to 2011 TurboTax data:

Americans spent $516 on gifts for family, friends and co-workers, and purchased about $190 worth of decorations, holiday food and candy, greeting cards and postage last year.

Create a list of every holiday expense you foresee including:

• gift cards 
• stocking stuffers
• expenses related to holiday parties
• hostess gifts
• exchanges at work
• baking
• wrapping paper
• greeting cards
• and anything else that has historically snuck into your budget in the throes of the holiday rush.

Once you’ve arrived at a grand total, devise a personal savings plan with an end goal of early December so you can work towards it little by little. 

For example, a person with the “average” holiday spending profile above could bank the $706 by December 1st by setting aside just $23 a day, starting with Halloween.

In contrast, an unprepared holiday shopper charging that amount and making minimum payments on a “low interest credit card” (at a current annual percentage rate of 10.95%), would need more than two and half years—and an additional $115 in interest expenses to pay off the debt.

source

<< A Little Pick-me-up >>

No better way to make your day & relieve some stress

than with a little humoR.

Ellen Degeneres has a funny gallery of 

"Bad Paid for Tattoos"

on her website. 

Some of these are unbelievable!

Take a look!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

source

Hope you're having a good work week!!

<< Lunches @ Work >>

Recently while browsing the internet...

We found a healthy blog that shares awesome healthy eating ideas.

Here are some of the lunches the author brings to work with her each day..

Besides looking AMAZINGLY delicious...

each of these lunches are extremely healthy.

Check out this blog to see what's in them and more healthy lunch ideas!!

The blog also has breakfast & dinner ideas, how to grocery shop for healthier foods, finding motivation to exercise, and more!

check it out!

{click the link below}

www.undressedskeleton.tumblr.com

<< Fall into October >>

Crisp & Cool Air

Changing Leaves

Hot Cocoa

Apple Picking

Pumpkin Carving

& the Spooky Halloween Spirit

....

It's time for fall!

6 healthy reasons to LOVE fall!

1. Seeing the leaves change isn't just fun to look at, it can also improve your mood & energy levels! "Research shows that yellow is associated with happiness and optimism; red and orange are both stimulating shades." 

Next time you need a boost, take a walk around the park or up the canyon to see what the leaves have to offer!

2.  Apple & pumpkin picking can be a romantic date idea, or a fun idea for you and the kids! Find some apple trees & start picking.  Plus, who wouldn't want a few extra apples to munch on during the day?

3.  The crisp air can be a benefit to your health.  Not too hot during the day, and just cold enough for a jacket and some mittens at night.  Go for a bike ride, or take a trip to the park to enjoy the fresh air.

4. Daylight savings brings an extra hour of sleep.  Setting the clock back an hour is definitely something we can all look forward to!

  

5.  Bring out the slow cooker!  Now that it's cooler, some warm vegetable soup might sound a bit more appetizing than it does in the summer. 

6.  Spend more time with your children by helping them in their studies!  Now that school is back in full force, and schedules have become a bit busier, spend time with your kids by helping them with their homework by quizzing them and coming up with creative games to learn.

information via http://www.everydayhealth.com/healthy-living-pictures/9-healthy-reasons-to-love-fall.aspx#/slide-1

Pumpkin Muffins!

It's that time of year....here's a yummy recipe for Pumpkin Muffins!

1 (18.25 oz) package yellow cake mix
1 (15 oz) can pumpkin puree
1 tsp ground cinnamon
1/2 tsp ground nutmeg
1/4 tsp ground cloves

From allrecipies.com

Directions

1. Preheat the oven to 350 degrees F (175 degrees C). Grease a 12 cup muffin pan or line with paper liners.
2. In a large bowl, mix together the cake mix, pumpkin puree, cinnamon, nutmeg and cloves until smooth. Spoon equal amounts of batter into the prepared muffin cups.
3. Bake for 20 to 25 minutes in the preheated oven, until a toothpick inserted in the center of one comes out clean.

Welcome to Quarter 4!

It's the 4th Quarter...can you believe it! ONLY 3 more months left in 2012!  That's crazy!  This is going to be a fun quarter!  We'll do our best to help motivate you to make this the best 3 months of the year!  What have you wanted to accomplish all year but haven't yet....?  Here's your chance!  If you need ANY help or suggestions for how to reach your goals, or if you just want a little extra motivation contact us!  We want to help you be the best you can be!
karis@utahcounty.gov.  Let us know how we can help!

Why Have a Worksite Wellness Program?

Worksite wellness programs have become an integrated part of many companies within the past few years. Why the sudden rise? Why are they even needed? Here are some of the top reasons. Wellness Programs...

1. Decrease worker and employer health care cost. In recent years health care costs have been on a staggering rise for both worker and employer. In the year 2002, annual premiums for employer-sponsored health insurance were $3,083 for single coverage and $8,003 for family coverage ($2,137 from worker contribution and $5,866 from employer contribution). Currently in 2012, the average annual premiums for employer-sponsored health insurance are $5,615 for single coverage and $15,745 for family coverage ($4,316 from worker contribution and $11,429 from employer contribution. That is an 82% increase in premiums for single coverage and 97% increase for family coverage. This growth in premiums has outpaced increases in both workers’ wages (1.7% since 2011 and 33% since 2002) and inflation (2.3% since 2011 and 28% since 2002). 

2. Increase Productivity. Healthier employees are more productive on the job and accomplish more during the workday. Presenteeism, which is the loss of productivity while on the job associated with health and work/life factors, is reduced in workplaces that have wellness programs. Additionally, healthier employees miss less work, thus reducing absenteeism.  

3. Better Morale. When a company begins to change as a result of the worksite wellness program, there is a new energy within the company. Employees who feel cared for by their company feel a better since of loyalty to the company and are more likely to enjoy the work atmosphere.

Wellness Week!

This week, September 17-21, is wellness week! Each day comes with a challenge, and if all the challenges are completed then you will be entered to win a prize! Just sign the flier you received via email and return it to Kari Matheson (2700 of the HJB) at the end of the week. Remember, your body does so much for you! Time to pay it back. Be healthier than you were yesterday.

Here are the daily challenges:

9/17-Fuel Your body! Eat at least 5 servings of fruits and veggies today!

9/18– Sleep is important to get a fresh start to your day! Get 8 hours of sleep tonight.

9/19– It’s the middle of the week, but don’t be stressed! Take 15 minutes to relax today! Listen to your favorite music, take a walk,...Anything that helps you relax!

9/20– “I like to move it, move it!” Spend 30 minutes being active!

9/21– Exercise your Brain! Take the time to exercise your brain today. Memorize something, do a crossword, play Sudoku, something to give your brain a work-out!