Happy New Year!

HAPPY NEW YEAR!!!!

From all of us here at the Coalition, we wish you and your family a very Happy New Year!  

We hope 2011 is your best year yet!

Do you have Diabetes? Keep reading!

We here at the Coalition love finding resources that can help you in your daily lives!  Imagine how excited we were to see some information from CVS for folks with Diabetes!  CVS is offering an ExtraCare Advantage Program for Diabetics, including monthly newsletter, DOUBLE extra bucks on supplies, coupons on supplies and information on the 50 Million Pound Challenge! Click the link below for more information.


http://www.cvs.com/CVSApp/promoContent/promoLandingTemplate.jsp?promoLandingId=1255&WT.mc_id=L_122910_Facebook_Diabetes


Check out the site and if you see anything interesting or informative, feel free to post comments so that others may reap the same rewards or benefits.

January Newsletter and Aerobics Calendar

Hello Everyone!

Our January Newsletter and January Aerobics Calendar have been uploaded to our website!  Click here to view one or both!

http://www.healthycommunitymhc.org/Aerobics-Calendar-and-Newsletter.html

Does 2011 say Healthier You?

As our previous post was about resolutions/goals, do you want to get healthier is 2011?  We offer a variety of classes that will help you do just that!  See our Wellness Program flyer below for more information.

Ringing in the New Year

Can you believe that 2010 is coming to an end and before you know it, we'll be ringing in 2011?  With the new year, many folks will be thinking about resolutions.  Personally, I am thinking goals instead of resolutions as goals are attainable and longer lasting! But, do what works for you!  Stay tuned for our January newsletter which addresses how to set SMART goals!  In the mean time, check out this tidbit from www.weightwatchers.com about resolutions.

1. Make your resolutions public
Share them with one or more people so they can help you stay on track. If you let your friends and family in on your dream, you can use their support to help you make it a reality.
2. Write down your resolution
But don't stop there: Also include the steps you will take to keep it. According to Laura Hess, a Nevada-based personal and business coach, having a clearly articulated goal and a plan of action is vital for success.
3. Keep things simple
Break a big goal into a series of smaller goals. Want to lose 50 pounds? Shoot for losing 5 percent of your body weight first, or set five 10-pound incremental weight-loss goals.
4. Mark your achievements
Each time you make a small lifestyle change aimed at reaching your goal — adding five minutes to your daily walk, for instance — put a star on your calendar so you can see your progress.
5. Make small changes
If weight loss or a healthier lifestyle is your goal, put a bowl of fruit or vegetable pieces front and center in the fridge, and hide the cookie jar behind the oatmeal. Each week, try a new low-fat cereal or an exotic fruit or a vegetable you haven't tasted before. Stash away your car keys for a weekend and challenge yourself to walk wherever you need to go. Lose the deep-fat fryer, too, and steam, bake or microwave your food.

If you've already set up some goals and/or resolutions, feel free to share with us what they are!  You may inspire someone else or gather support from others.

12th Day of Fitness

On the 12th Day of Fitness, the Coalition gave to me:

12 jumping jacks

11 raise the roofs

10 knee lifts

9 side stretches

8 jogs in place

7 jabs/punches

6 front kicks

5 jumping ropes (imaginary)

4 muscle poses

3 hula hoops

2 scissors (feet apart then cross in front, feet apart then cross in back)

and a Partridge in a Yoga Tree-hold a yoga pose

From all of us here at HCI, we wish you and your family a fun, safe, happy, and most

importantly– a HEALTHY holiday!

11th Day of Fitness and Healthy Travel Snack Ideas

Welcome to the 11th Day of Fitness!  On the 11th Day of Fitness, the Coalition gave to me:
11 raise the roofs
10 knee lifts
9 side stretches
8 jogs in place
7 jabs/punches
6 front kicks
5 jumping ropes (imaginary)
4 muscle poses
3 hula hoops
2 scissors (feet apart then cross in front, feet apart then cross in back)
and a Partridge in a Yoga Tree-hold a yoga pose

Come back tomorrow for our final day of fitness!  Are you ready?

Traveling over the Holidays?  Be prepared for anything-delays in airports, traffic jams, etc. by packing your own HEALTHY snacks!
-Water--if flying, you’ll have to buy after passing through security.  Remember to stay hydrated when flying as dehydration can occur and cause or increase hunger, jet lag, and fatigue.
-Cereal--easy to transport, easy to eat on the go.
-Beef Jerky--the good news is that jerky is low in carbs and high in protein, however the bad news is that it is high in sodium, so be careful in choosing your jerky.
-Fruits and Vegetable Sticks--apples, pears, and grapes are more “durable” and almost any other fruit can be stored in a container.
-Energy Bars--these can be high in calories and fat, but compared to airport restaurants or fast food restaurants that are high in calories and fat, and dripping with grease, energy bars are generally better for you.
-Soy Crisps/Quaker Quakes--these are good as they can satisfy either sweet or salty cravings.
-Make your own mix--use ingredients like peanuts, raisins, dried fruits, cheerios/other cereals, chocolate chips, pretzels, mini-marshmallows and whatever else appeals to you.
-Peanut Butter and Jelly Sandwiches
-Peanut Butter and Crackers

Be sure to check the TSA website to make sure your items are okay at http://www.tsa.gov/travelers/airtravel/prohibited/permitted-prohibited-items.shtm#10

Information collected from www.fitnessmagazine.com, www.weightwatchers.com, and www.thegreenestdollar.com

10th Day of Fitness and more yummy, but HEALTHY recipes

On the 10th Day of Fitness, the Coalition gave to me:

10 knee lifts (see picture at right)
9 side stretches
8 jogs in place
7 jabs/punches
6 front kicks
5 jumping ropes (imaginary)
4 muscle poses
3 hula hoops
2 scissors (feet apart then cross in front, feet apart then cross in back)
and a Partridge in a Yoga Tree-hold a yoga pose

Want to try something other than dinner rolls? Try Bacon-Cheddar Muffins!

Makes 12 servings

Ingredients

• 5  strips bacon
• 1 1/2  cups  all-purpose flour
• 1/2  cup  cornmeal
• 2  teaspoons  baking powder
• 1/4  teaspoon  salt
• 1/4  teaspoon  black pepper
• 1/2  cup  shredded sharp Cheddar cheese
• 1  large egg, beaten
• 1  cup  milk
• 3  tablespoons  unsalted butter, melted

Preparation

Preheat oven to 400°F. Line a dozen muffin cups with paper liners and set aside.

Cook bacon in large skillet over medium heat, turning often until crisp, about 5 minutes. Transfer to paper towels to drain; reserve 2 Tbsp. bacon fat from pan.

Whisk together flour, cornmeal, baking powder, salt and pepper in a large bowl. Then stir cheese into mixture. In a small bowl, beat together egg and milk; stir into dry mixture.

Crumble bacon. Add bacon, reserved bacon drippings and melted butter to batter. Fold with rubber spatula until blended. Spoon batter into prepared muffin pan. Bake about 20 minutes, until springy to touch. Let cool for 10 minutes before serving.

Nutritional Information

Calories:

160

Fat:

8g (sat 4g)

Protein:

6g

Carbohydrate:

16g

Fiber:

1g

Cholesterol:

40mg

Sodium:

358mg

Originally printed in All You, SEPTEMBER 2005

Mashed Potato Layer Bake

makes 14 servings, 1/2 cup each

Ingredients:

3-1/4 lb. baking potatoes (about 7), peeled, chopped and cooked

1/2 lb.  sweet potatoes (about 3), peeled, chopped and cooked

1 tub (8 oz.) PHILADELPHIA Chive & Onion Cream Cheese Spread, divided

1/2 cup  BREAKSTONE'S or KNUDSEN Sour Cream, divided

1/4 tsp. each salt and pepper

1/4 cup  KRAFT Shredded or 100% Grated Parmesan Cheese, divided

1/4 cup KRAFT Shredded Triple Cheddar Cheese with a Touch of PHILADELPHIA, divided

HEAT oven to 375°F.

PLACE potatoes in separate bowls. Add half each of the cream cheese spread and sour cream to each bowl; season with salt and pepper. Mash until creamy.

STIR half the Parmesan into white potatoes. Stir half the Cheddar into sweet potatoes. Layer half each of the potatoes in 2-qt. clear casserole. Repeat layers.

BAKE 15 min. Top with remaining cheeses; bake 5 min. or until melted.

Want to make things easier on yourself?  Try this Make Ahead method:  Assemble casserole as directed, but do not add the cheese topping. Refrigerate casserole and cheese topping separately up to 3 days. When ready to serve, bake casserole (uncovered) as directed, increasing baking time as needed until casserole is heated through. Top with remaining cheeses and continue as directed

Nutritional Information:  Calories 170  Total Fat 7g.  Saturated Fat 4.5 g  Cholesterol 30 mg.  Sodium 180 mg Carbohydrates 22g, Dietary Fiber 2 g, Sugars 4 g,  Protein 4 g.

Recipe from www.kraftrecipes.com

Come back tomorrow for the 11th Day of Fitness! 

.

Walk for Breast Cancer Winners

Walk to Peoria, Ill winners. From left to right - Susan McCulloch, Tonya Rumley and Cindy Barbour. Not pictured - Tammy Davis. Team all won individual $50 gift certificates to Foot locker as the Grand Prize as well as incentives were given out along the way when checkpoints were reached. Thanks to the sponsors which made this Virtual Walk a reality – Martinsville Parks and Recreation, Coalition for Health and Wellness and Activate M-HC.

Special Aerobics Class Tonight!!

Hi All! Hope you are enjoying the holiday season as it is in full swing! Don't forget to check out our 12 days of fitness and see what kinds of exercises you can do at home.

Special Announcement: There will be a special aerobics class held tonight at The Community Fellowship in Collinsville. We will be taping our aerobics show for BTW21. Please come out and support us! Jerelle will be teaching a kickboxing/cardio class. you can get a good work out and support us in the our endeavors to share healthy lifestyles with everyone in the local viewing area!

Call 276.403.5031 for more information.

9th Day of Fitness, Winter Fruit Salad Recipe, 8 Ways to Energize your Holiday Spirit

On the 9th Day of Fitness, the Coalition gave to me:

9 side stretches (see picture at right for stretch)
8 jogs in place
7 jabs/punches
6 front kicks
5 jumping ropes (imaginary)
4 muscle poses
3 hula hoops (imaginary if you do not have a hoop)
2 scissors (feet apart then cross in front, feet apart then cross in back)
and a Partridge in a Yoga Tree-hold a yoga pose

Winter Fruit Salad Recipe
Ingredients

• 8  oranges
• 4  grapefruit, preferably pink
• 1  pineapple
• 6  kiwis
• 1 1/2  cups  pomegranate seeds, optional

Preparation

1. On a cutting board, using a sharp knife, cut off top and bottom of an orange. Moving the orange around and cutting top to bottom, slice off the peel and white pith. Working over a large bowl, cut in between membranes to remove orange segments, catching juice in bowl as you go. Repeat with remaining oranges and grapefruit.
2. Cut off top and bottom of pineapple. Remove rough outside of pineapple by slicing it off from top to bottom. Cut pineapple in half lengthwise, then cut each half in half again, also lengthwise. Slice out core. Cut pineapple into chunks; add to bowl. Peel kiwis and cut in half lengthwise. Slice kiwis into bowl with other fruit. Gently toss fruit to mix. Cover and chill for at least 2 hours.
3. Sprinkle fruit salad with pomegranate seeds just before serving, if desired.

Nutritional Information

Calories:190 Fat:1g (sat 0.0g) Protein:3g Carbohydrate:46g Fiber:7g Cholesterol:0.0mg Sodium:4mg

featured in December Issue of All You Magazine


8 Ways to Energize your Holiday Spirit
Is it possible to take care of yourself, maintain your energy and enjoy the festivities of the season? Absolutely! Try the following tips from fitness and nutrition experts, and you'll be surprised how they'll boost your holiday spirit.
Good morning
"Eat breakfast, and make sure it includes some protein and whole grain," suggests Christine Gerbstadt, MD, RD, and a spokesperson for the American Dietetic Association (ADA) based in Pennsylvania. "It will rev up your engine at the beginning of the day." For example, eat yogurt and a piece of fruit and a whole-grain roll or oatmeal sprinkled with almonds or walnuts with skim milk.
Don't fall for the java jive
As many of us know, caffeine disguises itself as a temporary pick-me-up but, in fact, it could leave you feeling more tired within a couple of hours. "Sixteen ounces of caffeine in the form of tea or coffee has been shown to be safe," Gerbstadt says, "but anything beyond that can make you feel jittery and agitated." Instead, reach for a cup of caffeine-free or herbal tea.
Stick to your exercise routine
Maintain your exercise routine, says Johnson. "Actually expending energy will help you to have more energy." If needed, break up your routine into 15-minute increments, so you can squeeze it into different parts of your day. "Go for a short brisk walk outside," suggests Lona Sandon, assistant professor of nutrition at University of Texas Southwestern Medical Center in Dallas and a spokesperson for the ADA. "The fresh air will make you feel better and also take away from the stress of your desk or preparing a meal for your extended family of 20."
Try the buddy system
"Find an exercise buddy during the holidays," says Johnson. "This person will keep you accountable for your exercise and also provide built-in support."
Stay in step
When you're at the mall, wear a pedometer, suggests Johnson. The device will prove to be a good motivator for counting your steps while doing your holiday shopping.
Use good sense
"Avoid overeating. I know this sounds like a no-brainer," says Sandon, "but it can happen easily at holiday office parties." Eat a healthy snack, such as carrot sticks, a banana, or a hard-cooked egg or before showing up to the party. "Treat these events like an everyday eating occasion and not an indulgence," says Sandon. "It's a holi-day — not a holi-week or a holi-month."
Get your zzzzz
"Get enough sleep," suggests Sandon. "No party is worth not getting enough sleep." And this is often one of the first things to give in your self-care routine.
Be wary of spirits
Avoid excessive alcohol consumption, says Gerbstadt. According to the distilled spirits industry, 12 ounces of beer equals one and half ounces of liquor or five ounces of wine. At holiday parties, stay aware of how much you are consuming; it doesn't take much to start taking a toll on your body.

found at www.weightwatchers.com

On the 8th Day of Fitness...plus some recipes

Welcome to the 8th Day of Fitness!  Can you believe we're almost done?  


On the 8th Day of Fitness, the Coalition gave to me:

8 jogs in place
7 jabs/punches
6 front kicks
5 jumping ropes (imaginary if you don't have a rope)
4 muscle poses
3 hula hoops (imaginary if you don't have a hula hoop)
2 scissors (feet apart then cross in front, feet apart then cross in back)
and a Partridge in a Yoga Tree-hold a yoga pose

Looking for the perfect breakfast to serve your family over the holidays? Check out some of these tasty dishes!

Scrambled Eggs with Broccoli & Cheese

1	package (10 oz) frozen broccoli in cheese flavored sauce
2	teaspoons butter or margarine
6	eggs, slightly beaten Cook broccoli in cheese sauce as directed on package. Meanwhile, in 10-inch nonstick skillet, melt butter over medium heat. Add eggs; cook and stir just until eggs begin to set. Add broccoli with cheese sauce; cook 1 minute, stirring constantly. Makes 3 Servings- Nutrition Information: 1 Serving (1 Serving) Calories 220 (Calories from Fat 140), Total Fat 15g (Saturated Fat 6g, Trans Fat 0g), Cholesterol 430mg; Sodium 540mg; Total Carbohydrate 7g (Dietary Fiber 1g, Sugars 3g), Protein 14g; Percent Daily Value*: Calcium ; Exchanges: 0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 1 1/2 High-Fat Meat; 1 Fat; Carbohydrate Choices: 1/2; *Percent Daily Values are based on a 2,000 calorie diet. Spinach and Tomato Frittata 4 cups lightly packed fresh spinach (about 4 ounces) 2 tablespoons water 3 eggs 3 egg whites 1/3 cup chopped green onions (about 5 medium) 1/4 cup fat-free (skim) milk 1/4 teaspoon ground red pepper (cayenne) 1 large tomato, chopped (1 cup) 1/2 cup crumbled feta cheese (2 ounces) Coarsely chop spinach. In 2-quart saucepan, place spinach and water. Cover and cook over medium-low heat 3 to 5 minutes or until wilted. Meanwhile, in medium bowl, mix eggs, egg whites, onions, milk and ground red pepper until well blended. In 12-inch nonstick ovenproof skillet, arrange wilted spinach, tomato and feta cheese. (If ovenproof skillet is unavailable, wrap skillet handle with foil before placing under broiler.) Pour egg mixture over top. Cover and cook over medium-low heat 6 to 7 minutes or until almost set. Uncover skillet; broil about 6 inches from heat 1 minute. Let stand 1 minute before serving.                 Makes 4 Servings- Nutrition Information: 1 Serving (1 Serving) Calories 130 (Calories from Fat 70), Total Fat 7g (Saturated Fat 3 1/2g, Trans Fat 0g), Cholesterol 170mg; Sodium 280mg; Total Carbohydrate 6g (Dietary Fiber 2g, Sugars 3g), Protein 11g; Percent Daily Value*: Calcium ; Exchanges: 0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 1 High-Fat Meat; 0 Fat; Carbohydrate Choices: 1/2; *Percent Daily Values are based on a 2,000 calorie diet. Recipes from www.bettycrocker.com