Holding My Own Through the Holiday Season

I've made it through Halloween, vacation, and Thanksgiving without a gain. I consider this a success. Now I need to stay strong through the Christmas holiday.

The last few years I have taken a Saturday before Christmas for a cookie baking marathon. By Saturday night I have my freezer loaded with at least 15 dozen cookies. It's nice to have a selection of cookies on hand when company stops by. Unfortunately I was visiting the freezer at least three times a day - not for company but for me! I've decided this year will be different. I'm limiting myself to just a couple different types of cookies and I'll make them right before Christmas.

Work will be a challenge as well. There will be platters of goodies sitting by the coffee pot from now until the middle of January. I will allow myself one treat a week until Christmas. Hopefully after Christmas I can resist them all together.

I've been checking out different materials from the library to help me stay motivated. The magazines, Shape and Health, have great articles that range from quick exercise workouts, how to stress less during the holidays, and healthy (and tasty) recipes. The library also has a great selection of fitness DVDs and diet books. Visit our on-line catalog at http://search.prairiecat.info/?c_library=JHLY to hold your copy today!

R

Quick and Healthy Snacks

On Sundays, I take 10 or 15 minutes to chop up my favorite veggies. I then pack them into food-storage containers and cover with water, then refrigerate. They are great for a quick, healthy snack. I can also add them in casseroles, soups and stews.

Tricked by a Treat

I’m the type of person that likes to plan ahead. This includes Halloween candy. I don’t wait to run out the day of Halloween when you have to wrestle the Bride of Frankenstein for the last bag of orange suckers. However, there is a downside to buying early. I start raiding the candy bags and end up having to buy more.

True to tradition, when shopping this weekend I started filling up my cart with chocolate bars, peanut butter cups, and my favorite, Kit Kat bars. I promised myself that this year would be different. I would not open any candy until the first trick-or-treater came knocking at the door.

Out of curiosity, I picked up the bag of chocolate bars to read the nutrition information. Ninety calories, that’s not too bad, considering it’s probably for 3 of the Fun Size bars. What!! This can’t be! Ninety calories for ONE bar, ONE tiny little bar!

Back to the shelf goes the chocolate bars, back go the peanut butter cups, and after a moment’s hesitation, back goes the Kit Kat bars. With over three weeks until Halloween I can not have these temptations in the house. I head over to the orange suckers ( 1 sucker – 26 calories), no temptation there!

Once home I went online to find the calorie counts of some popular Halloween treats. Remember, these calorie counts are for the snack or fun size packages, NOT full size servings.

Nestlé’s Crunch – Fun Size 1 bar = 70 calories
Peanut M&M’s – Fun Pack 1 bag = 40 calories
M&M’s – Fun Pack 1 bag = 90 calories
Snicker’s – Fun Size 1 bar = 80 calories
Milky Way – Fun Size 1 bar = 75 calories
Kit Kat – Fun Size 1 bar = 50 calories
Hershey Chocolate Bar – Fun Size 1 bar = 90 calories
Reese’s Cup – 1 miniature = 36 calories, classic size=80 calories
Butterfinger – Fun Size 1 bar = 100 calories
Twix – Fun Size 1 bar = 80 calories
York Peppermint Pattie – 1 patty = 70 calories
Twizzlers – 1 treat size package = 45 calories
Almond Joy – 1 snack size bar = 90 calories
Milk Duds – 1 treat size box = 40 calories
Butterfinger – 1 snack size bar = 100 calories
Milky Way – 1 snack size bar = 90 calories
Sweet Tarts – 1 treat size pkg. = 50 calories
Tootsie Pop – 1 pop = 60 calories
Tootsie Roll – 1 small roll = 13 calories

So, sorry kids, come this Halloween we’ll be THAT house. The house you’ll not waste your time stopping at next year. The house that hands out the dreaded orange suckers!

R

Candy and cookies and cake. Oh my!

Carmel apples, pumpkin pie, hot chocolate, apple cider donuts, mashed potatoes and gravy, candy canes, ham, sweet potatoes. Yes, the eating season is upon us! In my quest to make it through a visit to the apple orchard, Halloween, Thanksgiving, and Christmas without gaining weight, and possibly even lose a few pounds, I turned to the Internet for inspiration and came upon Jillian Michaels’ website, www.JillianMichaels.com.

Jillian is the demanding trainer on the hit TV show, The Biggest Loser. If The Biggest Loser isn’t enough to get you off the couch and exercising and eating healthy, then maybe Jillian’s website will.
While the main focus of her site is to sell her “free” weight loss program, books, and DVDs there is still a wealth of information that is truly free. Jillian’s newsletter, delivered to your e-mail account Monday through Friday, is full of fitness advice, recipes, and meal tips. Her diverse Wellness Team writes about nutrition, beauty, health, and overall well-being.

For even more motivation, pick up one of Jillian’s books and DVDs at the library. Visit our on-line catalog at http://search.prairiecat.info/?c_library=JHLY to hold your copy today!

Armed with Jillian’s latest book, Master Your Metabolism, and DVD, Banish Fat Boost Metabolism, I am ready to win the battle against those apple cider donuts! Who knows, maybe you’ll be seeing me on her website as the next Success Story!

R

Tuesday, October 6, 2009 - 10:00 AM
Tuesday, October 13, 2009 - 10:00 AM
Tuesday, October 20, 2009 - 10:00 AM
Tuesday, October 27, 2009 - 10:00 AM

The Ogle County Health Department & Julia Hull District Library are pleased to offer a 10-week program featuring a step-by-step plan to help women develop healthy lifestyle skills and reduce the risk of heart disease. Topics will include understanding the risks of cardiovascular disease, goal setting, gaining confidence, reducing the impact of daily stress, overcoming barriers, determining meal portions, identifying support systems and measuring goals with objective assessments.

Registration required. Cost: $10. Call Carol Erickson, Director of Health Education, Ogle County Health Department at 815.732.7330 to register or inquire.

Back to School Backpack Safety

As practical as they are, backpacks can be a strain on joints and muscles. Follow these guidelines from the American Academy of Pediatrics to help your family use backpacks safely.

• Choose a backpack with wide, padded shoulder straps and a padded back.
• Pack light. Organize the backpack to use all of its compartments. Pack heavier items closest to the center of the back. The backpack should never weigh more than 10 to 20 percent of the your child’s body weight.
• Always use both shoulder straps. Slinging a backpack over one shoulder can strain muscles.
• Consider a rolling backpack. This type of backpack may be a good choice for students who must tote a heavy load. Remember that rolling backpacks still must be carried up stairs, and they may be difficult to roll in snow.

Fun in the Sun

Go out and have fun in the sun but be sure to take the right precautions.

• The sun is strongest between 10:00 A.M. and 4:00 P.M. Plan to spend at least part of that time indoors or in the shade.
• Apply a thick coating of water-resistant sunscreen 30 to 45 minutes before going outdoors. The sunscreen should have a sun protection factor (SPF) of 15 or more.
• Be sure to reapply sunscreen at least every two hours, especially if you've been in the water.
• Remember to wear sunscreen on cloudy days, late in the day, and in the spring and early summer. Ultraviolet radiation (UV) rays can go through clouds, light clothing, windshields, and windows.
• If you have sensitive skin use a sunscreen with zinc oxide or titanium dioxide, both of which block UV radiation.
• Cover up with loose fitting, full-length clothing. You can still get sun damage while fully covered because most clothing has an SPF of only 5 to 9. Cotton clothing with a tight weave can provide more protection.
• Wear a hat with a brim.
• Wear sunglasses to protect your eyes.

What are those stickers on my fresh produce?

Those stickers you find on your produce in the grocery store is the price look-up code or PLU. The PLU is a four- to five-digit price look-up code and is determined by the International Federation for Produce Standards. Once the cashier places your produce on the scale and enters the code into the register, the computer will calculate the price per pound.

But the information on the sticker doesn't stop there. If the produce is conventionally grown, its PLU will begin with 4 and contain three more digits. Organic produce will have a five-digit PLU that begins with 9. Genetically modified produce will also have a five-digit PLU but will begin with 8.

For example:

4409 = conventional large Bartlett pear
84409 = genetically modified large Bartlett pear
94409 = organic large Bartlett pear

The PLU sometimes lists the grower and variety of the produce.

Spring Ab Crunch Challenge - Week 12

Last week of the Challenge! We increase the Reverse Crunch to 10 on each side!

Basic Crunch - 30
Twist Crunch -15 each side
Plank - try to hold this position for sixty seconds or longer
The HundredDead Bug - 20 on each side
Reverse Crunch - 10 on each side

Spring Ab Crunch Challenge - Week 11

We are on the downhill slope of the Challenge. Are you still with us? Have you seen changes in Abs?

We're increasing the Dead Bug this week to 20 on each side.

Here's the routine for the week...

Basic Crunch - 30
Twist Crunch -15 each side
Plank - try to hold this position for sixty seconds or longer
The Hundred
Dead Bug - 20 on each side
Reverse Crunch - 5 on each side

Spring Ab Crunch Challenge - Week 10

I bet you thought I forgot about increasing exercises for Week 10! Well, I did and I didn't. Since Week 10 would have been the week to incease "The Hundred." It no longer would have been "The Hundred!" So I cut you some slack, plus I forgot to post that I was cutting you some slack! :)

Basic Crunch - 30
Twist Crunch -15 each side
Plank - try to hold this position for sixty seconds or longer
The Hundred
Dead Bug - 15 on each side
Reverse Crunch - 5 on each side

Spring Ab Crunch Challenge - Week 9

This week we will try to hold the Plank at least 10 seconds longer!

Basic Crunch - 30
Twist Crunch -15 each side
Plank - try to hold this position for sixty seconds or longer
The Hundred
Dead Bug - 15 on each side
Reverse Crunch - 5 on each side

Sore Muscles and Joints?

Are you muscles and joints sore when you are exercising? If you are not hydrated enough this will happen. Water helps maintain muscle tone by assisting muscles in their ability to contract; and it lubricates your joints.

The recommendation is to drink eight cups (8 oz glasses) of water daily. You should add an additional cup of water for every 30-45 minute moderate-intensity workout such as walking and swimming; two cups for high-intensity activities like running and tennis. If you exercise for an hour or more weigh yourself before and after your workout; for every pound you drop, add 2½ cups to your fluid intake.

Spring Ab Crunch Challenge - Week 8

This week we will increase our Twist Crunches to 15 on each side.

These are the Ab exercises we should be doing every night.

• Basic Crunch - 30
• Twist Crunch -15 each side
• Plank - try to hold this position for sixty seconds or longer
• The Hundred
• Dead Bug - 15 on each side
• Reverse Crunch - 5 on each side

Spring Ab Crunch Challenge - Week 7

We are now at the halfway point of our challenge! Instead of adding new ab exercises we will start to increase our crunches.

Week 7 Challenge: Instead of the 20 basic crunches increase your crunches to 30 each day.

Just joining us? See Week 1 for the proper technique of basic crunch.

These are the Ab exercises we should be doing every night.

• Basic Crunch - 30
• Twist Crunch -10 each side
• Plank - try to hold this position for sixty seconds or longer
• The Hundred
• Dead Bug - 15 on each side
• Reverse Crunch - 5 on each side

Spring Ab Crunch Challenge - Week 6

Week 6 marks the half-way point! If you're still participating in the Challenge, great job! If you're visiting the site for the first time just start with Week 1 or wherever you feel comfortable.

We'll be adding the Reverse Crunch this week.

• Lie on the back with legs extended to the ceiling.
• Arms are extended out to the side.
• Rotate the pelvis to the left with control.
• Use the abdominals to bring the pelvis back to neutral.
• Repeat to the other side.
• Repeat five more sets.

Modify the movement if the shoulders are doing the work. This is an abdominal exercise especially for the obliques.

Crunch Challenge Update

We will soon be hitting the halfway mark on the 12 Crunch Challenge. These are the Ab exercises you should be doing every night.

• Basic Crunch - 20
  
• Twist Crunch -10 each side
  
• Plank - try to hold this position for sixty seconds or longer
  
• The Hundred
  
• Dead Bug - 15 on each side

See the posts below for directions on how to do each exercise.

Check back next Tuesday when we add another Ab Exercise to the list!

Spring Ab Crunch Challenge - Week 5

This weeks Ab exercise is the "Dead Bug."

Lie with back on a mat, hands by your sides, knees bent at a 90-degree angle, and feet off the floor. Tighten abs, and slowly lower left leg toward floor, straightening leg, as shown. Stop when you feel lower back coming off the floor. Return to starting position, then switch legs. Complete 15 on each side.

Spring Ab Crunch Challenge - Week 4

Pilates moves are by far some of the best abdominal exercises. Pilates works the deep abdominal muscles and the stabilizers that help to hold it all in. Pilates also lengthens the muscles, giving a taller, leaner appearance.

The exercise for this week is The Hundred.

Lie on your back with your knees above your chest and extend your arms at your sides. Now lift your chin and chest slightly, so you're up on your shoulder blades and raise your legs upward. Lift your arms 6 inches and quickly pump them up and down five times while exhaling . Now inhale, pumping your arms five times. Repeat 10 times to make 100 pumps.

Complete these each day along with the exercises from Week 1 - 3.

Spring Ab Crunch Challenge - Week 3

The exercise for Week 3 is the Plank. The plank position is great for strengthening your core muscles.

• Start by lying face down on the ground or use an exercise mat.
• Place your elbows and forearms underneath your chest.
• Prop yourself up to form a bridge using your toes and forearms.
• Maintain a flat back and do not allow your hips to sag towards the ground.
• Hold this position, focusing on tightening your abs, until you can no longer maintain a flat bridge. Try to hold this position for sixty seconds or longer. If you can't hold it that long, try going for 10 seconds until you're strong enough to go longer. Try beating your last longest time!

When you are doing the plank exercise make sure to contract your abdominals while remembering to breathe. Do not let your hips and back sag. You should strive to maintain a flat line from your shoulders to your feet.

Spring Ab Crunch Challenge - Week 2

The ab exercise for Week 2 is the Twist Crunch. This exercise focuses on working your abs and obliques.

Lying on a mat, have your knees bent, elbows out, and hands behind head. Your feet should be flat on the ground. Keep a space between your chin and chest as if looking towards the ceiling. Exhale as you lift up rotating your upper body to one side, then rotating back to center. Inhale and lower your back to the floor. Switch sides. Goal is to do 10 on each side.

Combine these with the 20 basic crunches you're already doing for a great ab workout!

Spring Ab Crunch Challenge

Join us for the Spring Ab Crunch Challenge. This is a friendly, 12 week challenge where we will encourage each other to complete the suggested crunches.

Week 1 Challenge: Complete 20 basic crunches each day. Can’t do 20 at a time? Break it up into two sets of 10 or four sets of 5.

For the basic crunch:

• Lie on your back, with knees bent and feet flat on the floor.
• Beginners: cross arms over chest; others: rest hands behind the head (be sure NOT to pull on your neck). In either arm position, place your chin at a fist's distance from your chest.
• Raise your chest and shoulders several inches from the ground, keeping your feet and lower back flat on the floor. Exhale as you come up; inhale as you lower back down.
• Keep your movements slow and controlled, feeling the contraction in your midsection only. Fast jerky movements do not work the muscle properly.

When doing a crunch remember to pick a spot on the ceiling and keep your eyes focused on it to avoid pulling on your neck, and do not bring your elbows in or forward. Another option if you can’t stop pulling on your neck is to cross your arms across your chest. Take a deep breath, then exhale while curling up and forward until your shoulder blades are lifted off the floor. Hold for a moment at the top of the movement, fully exhale all of the air in your lungs for complete contraction of the abs, then slowly lower yourself back to the floor.

Be sure to check in and let us know how you’re doing!

Get a Dog; Get Healthy

Numerous studies by medical professionals have shown that there are many benefits to our well being by having a dog in your life. Blood pressure and cholesterol levels were found to be lower in dog owners. Just the act of petting a dog can greatly relax a patient and bring about therapeutic results. Petting a dog also helps to bring about better emotional health as well. Studies have also proven that dogs aid in a patient’s recovery from illness and can induce an overall quicker recovery time.

Just one more reason for us to love our dogs!

The Wonder Activity

So what activity can provide strength and cardio training, increase flexibility, relieve stress and provide nutritious food? You guessed it! Gardening!

Gardening done 4 to 5 days a week can provide a sufficient amount of physical activity to lower your risk for heart disease, cancer, diabetes and high blood pressure. It also provides strength training important in the prevention of osteoporosis.

As an added bonus, studies have shown that gardening helps people recover more quickly from everyday stresses and mental fatique. For many, the garden is their escape from family and job responsibilities.

So go ahead, get out those seed catalogs, and start planning your garden!

Health Benefits of Dark Chocolate

Clinical studies have shown that dark chocolate can help lower blood pressure. Over time, eating one piece of chocolate―the equivalent of 30 calories―every day lowered systolic blood pressure by 2.9 millimeters of mercury (mm/Hg). This in turn may lower your risk of stroke or coronary artery disease.

Enjoy 1 to 2 ounces of each day, just be sure to choose dark chocolate that contains at least 70 percent cocoa.

Celebrate Valentine's Day with these Chocolate-Dipped Almond Meringues and know you're doing your heart good!

Exercise for a Healthy Heart

An inactive lifestyle is one of the main risk factors for heart disease. Fortunately its a risk you can easily avoid with 20 to 30 minutes of aerobic exercise three or four times a week.

Regular exercise, especially aerobic, has many benefits. It can:

• Strengthen your heart and cardiovascular system.


• Improve your circulation and help your body use oxygen better.


• Improve your heart failure symptoms.


• Increase energy levels so you can do more activities without becoming tired or short of breath.


• Increase endurance.


• Lower blood pressure.


• Improve muscle tone and strength.


• Improve balance and joint flexibility.


• Strengthen bones.


• Help reduce body fat and help you reach a healthy weight.


• Help reduce stress, tension, anxiety and depression.


• Boost self-image and self-esteem.


• Improve sleep.


• Make you feel more relaxed and rested.


• Make you look fit and feel healthy.

Be sure to check with your doctor before starting any exercise program.

February is National Heart Month

Heart attacks are a life-and-death emergency – every second counts.

Know the heart attack warning signs:

• Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain.
• Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.
• Shortness of breath with or without chest discomfort.
• Other signs may include breaking out in a cold sweat, nausea or lightheadedness

As with men, women's most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting, and back or jaw pain.

Call 9-1-1. Minutes matter and fast action can save lives. Don’t wait more than five minutes to call 9-1-1. Calling 9-1-1 is the fastest way to get lifesaving treatment.

Weightloss and Your PC

The Journal of the American Medical Association has found that people who use their PCs in conjunction with weightloss programs lose three times more weight then people who don't.

Online diet diaries are a great place to start. Using a diet diary helps to eliminate unconscious eating and improves nutrition. You no longer have to guess if you're on track, you'll know!

Check out these online diaries. Both are free and easy to use!

Fitday
NutriMirror

An Orange A Day May Keep the Doctor Away

Citrus fruits are a great buy during January and oranges top the list of family favorites. One orange has only 60 calories and supplies an entire day’s work of vitamin C requirements. Research has shown that people with high vitamin C blood levels also have higher levels of good cholesterol. Plus, the soluble fiber from each orange may help lower the bad cholesterol. Oranges are also rich in potassium and folate, both of which have been found to have a role in heart health. The health benefits don’t just stop at the heart! Oranges contain terpenes and flavonoids which help protect the body against cancer.

Enjoy a fresh Waldorf salad using oranges:

Orange Waldorf Salad

Get Fit Kick-Off Event - Saturday, January 17 at 10:00 AM

Join us at the Julia Hull Library as we kick off our Get Fit program on Saturday, January 17 at 10:00 AM. Mary Grosch, Registered Dietician and Associate Professor at NIU, will come speak about general nutrition, including portion control, label reading, healthy eating out, recipe and behavior modification and more!

During the kick-off event, we’ll also provide resources for patron use, review upcoming get-fit programs, and introduce our new Get-Fit Blog, where participants can journal, ask questions and offer support to one another in maintaining their New Year’s resolutions.