Monday, January 31, 2011

12 Quick Workouts for Work or Home and 10 Reasons to Get Moving!

Crunched for time but still want to be active?  Check out these tips!

At work:

  1. Walk to work if possible.  If you drive to work, park away from the door-back corner of the parking lot, down the block, etc.
  2. Regular walk breaks around the office-tired of staring at the screen?  Get up and walk around the office.
  3. Take the stairs and not the elevator.
  4. Walk on your lunch break.
  5. Visit colleagues in person rather than calling or e-mailing
  6. Stand whenever possible/pace while on the telephone.
  7. Have time to kill before an appointment?  Walk up and down the hallway or do calf raises.
At home:
  1. Walk or ride a bike to the store if possible.
  2. Hide the remote so that you have to get up to change the channel.
  3. Wash your car by hand.
  4. Recruit an activity buddy-this includes 4 legged friends!
  5. Keep comfortable shoes in your car so when you are out and about, you have no excuse, you can go walking!
10 Reasons to Get Moving
  1. Makes you feel great-really it does!  
  2. Helps boost your metabolism.
  3. Burns off calories, which in turn aids in weight loss
  4. Tones muscles and improves shape.
  5. Helps to lower blood pressure and cholesterol levels.
  6. Can reduce your risk of heart disease, stroke, diabetes, and some cancers.
  7. Improves sleep, promotes relaxation, and combats depression.
  8. Increases strength and flexibility.
  9. Keeps bones healthy and prevents falls in the elderly.
  10. Helps you maintain your desired weight for a lifetime.

Friday, January 28, 2011

Best way to stay healthy is...


Frequent hand washing with warm water and soap is the number one way to prevent the common cold--as well as the flu and other viruses--but making sure hands are totally dry might be just as important.  Eliminating wetness can reduce the transfer of bacteria by as much as 99%, according to a study published in the Journal of Applied Microbiology.  In addition, people dry their hands more thoroughly with a paper towel than by using an air dryer, which takes longer so they often end up wiping their hands on their pants.

Article found in February 2011 issue of Family Circle Magazine

Monday, January 24, 2011

National Peanut Butter Day

Today, January 24th, is National Peanut Butter Day.  We have a recipe for you to celebrate found on  Enjoy!

Peanut Butter and Jam Delight (makes 4 servings)
2 cups cold fat free milk
3 tablespoons peanut butter
1 package (4serving size) Vanilla Flavor Fat Free Sugar Free Instant Pudding
1/2 teaspoon water
1/4 cup raspberry jam or preserves

Blend a small amount of the milk into peanut butter in large bowl; Stir in remaining milk.  Add pudding mix.  Beat with wire whisk for 2 minutes or until well blended.

Stir water into jam.  Spoon about 1/4 cup pudding mix into each of 4 dessert glasses.  Top with 1/2 of the jam.  Repeat layers.  Top with additional jam, if desired.

Refrigerate until ready to serve.  Store leftovers in the refrigerator.

Calories 190, Fat 6g, Cholesterol 5mg, Sodium 450mg, Carbohydrates 27g, Fiber 1g, Protein 8g

Thursday, January 20, 2011

No Water Aerobics Saturday

There will no Water Aerobics on January 22 due to a swim meet.  We are sorry for any inconvenience.

Ladies First: MHC Community Breast Health Initiative


You are participating in the 2011 Community Profile Survey for the MHC Coalition for Health and Wellness and the Greater Roanoke Valley Affiliate of Susan G. Komen for the Cure.  Through your truthful and confidential responses, we will be better able to recognize the needs or "gaps" in Breast Care Services in our local area, and determine how to best use the resources we have available.

Thank you for answering the following questions.  Your participation is greatly appreciated.

You can access the survey at:

Wednesday, January 19, 2011

Looking for something to do this weekend?

Looking forward to the weekend?  Want something to do?  If you don't mind the drive, head on up to the Roanoke Civic Center on Saturday, January 22nd, from 12:00 p.m. to 3:00 p.m. and enjoy WINTERFEST 2011.  Admission is free with a canned or non-perishable food item to benefit RAM House.  Still not convinced, check out more details below.

Adults and children of all ages are invited to come out and enjoy activities such as:
*Free ice skating and skate rentals (first come, first served)
*Live entertainment by Maddy Grace Garber, the Dancing Dorothys,
The Chamber Ensemble from Christiansburg High School-winners of
the Fox 21/27 GLEE High School Sing-off and Suite 325
*VT players will be available to meet and skate with fans
*Representatives from local non-profits and community groups will be here
with information on their organizations

• Games * Crafts * Inflatables * Activities * Free food & drinks * Prizes

Tuesday, January 18, 2011

Weather and Exercise

I don't know about you, but I'm a fair-weather exerciser!  My ideal conditions are sunny, 75 degrees, with a slight breeze, but let's face it, we live in Virginia, where the weather drastically changes and there are days where you just have to bundle up to complete a workout outside.

To make things easier on you, check out this website:  Enter your zip code and you can get current conditions to include temperature, a what to wear guide, and an hourly fitness forecast, complete with comfort index!  This site also is good for predicting aches, pains, and air quality based on the weather conditions!

So what are you waiting for?  Check out the site and get moving!

Wednesday, January 12, 2011

National Pizza Week-RECIPES

Did you know that this week is National Pizza Week?

Feel free to participate, by trying out these healthy recipes!

2 whole wheat pita breads
2 tsp.  KRAFT FREE Italian Dressing
1/4 cup pizza sauce
4   KRAFT FREE Mozzarella Singles
1/4 cup each chopped green peppers, sliced fresh mushrooms and sliced red onions
HEAT oven to 375ºF.
PLACE pitas on baking sheet; brush with dressing. Bake 8 min. or until lightly browned.
TOP with remaining ingredients.
BAKE 4 to 6 min. or until Singles begin to melt.
Nutritional Information:  260 Calories, 2.5 g Fat, .5 g Saturated Fat, 5 mg Cholesterol, 1100 mg Sodium, 45 g Carbohydrates, 6 g Fiber, 17 g Protein

American Buffalo Chicken Pizza
1 high-fiber or whole-wheat pita
1/2 tsp. dry ranch dressing/dip mix
1 wedge The Laughing Cow Light Original Swiss cheese, room temperature
2 oz. cooked and chopped skinless lean chicken breast
1 tsp. Frank's RedHot Original Cayenne Pepper Sauce, or more to taste
1 tbsp. reduced-fat Parmesan-style grated topping
1 tbsp. chopped scallions  

Preheat oven to 375 degrees.

Spray a baking sheet with nonstick spray. Place pita on the sheet and set aside.

In a small bowl, combine ranch mix with cheese wedge and thoroughly mix. Spread evenly onto the pita, leaving a 1/2-inch border around the edge.

In another small bowl, toss chicken with hot sauce. Scatter saucy chicken over the ranchy cheese layer, and sprinkle evenly with Parm-style topping.

Bake in the oven until hot and toasty, 10 - 12 minutes.

Sprinkle with scallions, slice into quarters and, if you like, top with a little extra hot sauce. Yum time!

PER SERVING (entire recipe): 265 calories, 5g fat, 1,139mg sodium, 31g carbs, 5.75g fiber, 2.5g sugars, 23g protein -- Recipe from Hungry Girl

Tuesday, January 11, 2011

National Milk Day

It's National Milk Day!  Have you had your glass of milk today?

Monday, January 10, 2011

Weather UPDATE!

Weather Update: The MHC Coalition for Health and Wellness inclement weather policy for programming is based on the Henry County Schools and Martinsville City Schools. Schools will dismiss early today, Monday January 10th and therefore all education and family aerobics classes will be cancelled for this evening.

Safe Sledding Tips

With snow in the forecast, some of you may venture out to sled.   Here are some tips for safer sledding from Woman's Day Magazine.

Did you know that more than 20,000 kids go to the ER each year because of a sledding injury?  According to a study by Nationwide Children's Hospital in Columbus Ohio.

Scope out the route-your sled route should be free of obstacles such as trees, light poles, and fences.  Sledding should not take place in the street.  Make sure there is plenty of room at the bottom of the hill to slow down and stop without hitting anything or going into a street.

Don't add power-do not hitch a sled to any motorized vehicle (car, ATV, lawn mower), by hitching a sled to a motorized vehicle, you are increasing the likelihood of injury as kids could get pulled under the wheels.

Skip the snow tubes and disks-these tend to be more dangerous than traditional sleds as they rotate and can cause the rider to go down backwards with no way to change directions if need be.

Don't overload it-unless the sled is designed for 2 or more people, follow manufacturer's instructions.  Adding extra passengers can make the sled hard to maneuver and there's a greater chance of someone getting knocked off the sled.

Consider a skiing or snowboarding helmet-The best way to prevent concussions and other head injuries.

Tuesday, January 4, 2011

A New Recipe

Did you know that today, January 4th is National Spaghetti Day?  To celebrate, try this Healthy Living Recipe from


1/2 lb. whole wheat spaghetti, uncooked
1/4 cup  KRAFT Balsamic Vinaigrette Dressing, divided
1 lb. pork tenderloin, cut into 1-inch pieces
1 cup  chopped red onions
3 cloves garlic, minced
1-1/2 cups  cherry tomatoes, halved
1/3 cup fat-free reduced-sodium chicken broth
6 cups  loosely packed baby spinach leaves
1 cup KRAFT 2% Milk Shredded Italian* Three Cheese Blend, divided

COOK spaghetti as directed on package, omitting salt. Meanwhile, heat 2 Tbsp. dressing in large skillet on medium-high heat. Add meat; cook 5 to 6 min. or until done, stirring occasionally. Remove from skillet; cover to keep warm.
ADD remaining dressing, onions and garlic to skillet; cook and stir 2 to 3 min. or until onions are crisp-tender. Add tomatoes; cook 1 min. Add broth and meat; stir. Bring to boil, stirring occasionally.
DRAIN spaghetti. Add to ingredients in skillet with the spinach and 1/2 cup cheese; mix lightly. Top with remaining cheese.
Makes 4 servings, 1 3/4 cups each
Nutritional Information:   470 calories, 9 g Fat, 4.5 g Saturated Fat, 75 mg Cholesterol, 500 mg Sodium, 54 g Carbohydrates, 9 g Fiber, 8 g Sugar, 40 g Protein

Monday, January 3, 2011

Did you know...

Did you know that today, January 3rd is Festival of Sleep Day?  Scientists know that sleep is essential to memory, your brain uses your sleep time to arrange memories so you can better recall key emotional moments.  AND, there are health benefits to sleep too!  People who skip out on sleep show elevated levels of inflammation which is a risk factor for heart disease and stroke and crave higher-calorie foods due to hormone imbalances!  Dr. Stuart Quan of Harvard Medical School's Division of Sleep Medicine says, "Good sleep equals good health."  Article found in January 2, 2011 edition of The Roanoke Times Parade insert.

So, challenge yourself to get a good night's rest!  Need some tips?  Check out these tips from
Go to bed and get up at about the same time every day, even on the weekends.
Don't eat or drink large amounts before bedtime.
Avoid nicotine, caffeine and alcohol in the evening.
Exercise regularly. Regular physical activity, especially aerobic exercise, can help you fall asleep faster and make your sleep more restful. However, for some people, exercising right before bed may make getting to sleep more difficult.
Make your bedroom cool, dark, quiet and comfortable.
Sleep primarily at night.
Choose a comfortable mattress and pillow.
Start a relaxing bedtime routine.
Go to bed when you're tired and turn out the lights.
Use sleeping pills only as a last resort. Check with your doctor before taking any sleep medications. He or she can make sure the pills won't interact with your other medications or with an existing medical condition. Your doctor can also help you determine the best dosage

HCI Aerobics Calendar