HCI Family Aerobics

Tech Tuesday-RunKeeperPro and WWScanCalc

2011-04-19T14:25:00.001-04:00

Today's installment of Tech Tuesday features a really cool, FREE app called RunKeeperPro. The cool thing about Run Keeper is that you do not have to have a smartphone to reap the benefits! You can enter information onto their website which is www.runkeeper.com.

For those with smartphones, you can find the app for iPhones, Androids, and Windows Phone 7.

RunKeeper keeps track of the following activities-running, walking, hiking, cycling, mountain biking, downhill skiing, cross-country skiing, snow boarding, elliptical, skating, swimming, rowing, wheelchair, and other.

You can set it up for where the exercise took place-for example, treadmill, elliptical, stationary bike, rowing machine.

If you use the app on your smartphone, you can use the GPS and map out the route that you took and for added incentive you can share on facebook to show others your progress or compete with others using the app too!

Also, for those who are Weight Watchers-you can download the WWScanCalc App on the Android Market. With this app, it opens up to a camera, you simply put the food products barcode in the box, it analyzes and tells you how many PointsPlus the food item is! Great for those who do not have a calculator or always forget theirs at home!

Tech Tuesday-American Heart Association Walking Paths

2011-04-12T16:21:00.000-04:00

Welcome to Tech Tuesday. The American Heart Association has put out an app that is currently available on the Android Market and will be available for iPhones on May 2, 2011 that shows Walking Paths in your area. To learn more, check out their website!

http://www.startwalkingnow.org/WalkingPathApp.jsp

Tech Tuesday-LoseIt

2011-03-22T13:39:00.000-04:00

Welcome back to Tech Tuesday!

Today we are featuring the LoseIt app for iPod and iPhone. Don't have an iPod and iPhone? You can use the Lose It website which is: http://www.loseit.com/index.jsp

Lose It is all about calorie counting, plain and simple. The app's extensive database figures out exactly how many calories you scarf down at every meal, how many you burn at the gym, and then track your progress throughout your program. As with most calorie trackers, though, you'll only get something out of LoseIt if you're honest with yourself.

Cost: FREE

Shamrock Shake

2011-03-17T11:01:00.000-04:00

Happy St. Patrick's Day!

Love the McDonald's Shamrock Shake, but want to reduce the number of calories, fat, carbohydrates, sugar?

Check out Hungry Girl's healthy swap!
http://www.hungry-girl.com/askhg/show/1937

Tech Tuesday-Couch to 5K

2011-03-15T13:56:00.000-04:00

Welcome back for our second installment of Tech Tuesday!

Today we are featuring the Couch to 5K app. The app can be found on the Android Market, iPad, iPhone, iPod Touch. It costs around $3.00.

The app provides workouts that become more rigorous as you build strength and endurance.

A review on iTunes states, "Worth it!!! Allows you to listen to music and tells (voice prompt) you when it is time to jog or walk. The schedule motivates you to complete the training, doesn't burn you out and you feel a sense of accomplishment with every workout."

If you purchase this app, be sure to let us know what you think of it and how it has helped you to lead a healthier life.

**Note-Martinsville and Henry County host a variety of 5K events throughout the year. We have the Martinsville Half Marathon and 5K coming up March 26th and the Earth Day 5K in April**

A New Trail in the Area

2011-03-15T13:46:00.002-04:00

Ribbon cutting this Thursday.....

Join us on March 17th at 1:00pm for a ribbon-cutting ceremony to mark the official opening of the new Patrick Henry Community College Loop Trail that winds along a wooded peninsula affording views of the reservoir for nearly its entire length. This new multi-use public trail can be accessed via the upper parking lot near the Frith Building on the PHCC campus.

The trail is made possible through a partnership with Patrick Henry Community College (PHCC), Martinsville City Parks and Recreation, Martinsville Water Resources and the Dan River Basin Association (DRBA) with funding provided from The Harvest Foundation and DRBA members. The new one-mile loop trail is the first phase of the continuing efforts to utilize the natural areas of Beaver Creek Reservoir and provide more public access to this beautiful resource.

A brief ceremony with comments from PHCC, Harvest and Martinsville City representatives will be followed by a ribbon cutting. Participants are encouraged to bring comfortable shoes and take a tour down the trail to see, first-hand, this marvelous addition to Martinsville and Henry County's growing resource of natural surface trails.

Meet at the kiosk in the corner of the upper parking lot adjacent to the Frith Building at the new trail-head. Inclement weather date will be one week later on March 24th at 1 pm.

Welcome to Tech Tuesday!

2011-03-08T13:07:00.001-05:00

With all the technology that is available today, we are going to help find the best healthy technological devices, gizmos, websites, and apps to help you lead a healthier life.

Today we are showcasing an app for smartphones. The app is called Fooducate. It can be found in the Android Market and iTunes store. Best part is, the app is FREE!!!!.

Have you ever been at the grocery store and wish you had a nutritionist on speed dial to help you make the decision of whether or not to buy something? This app can help! You simply use your smartphone to scan the bar codes on more than 200,000 groceries. You will get a letter grade for each choice, plus product highlights like if your bread is made with whole grains or how much sugar is in that yogurt. The app will make suggestions for healthier alternatives!

March is National Nutrition Month!

2011-03-07T10:25:00.000-05:00

March is National Nutrition Month and today is National Cereal Day.

This year's National Nutrition Month Theme is "Eat right with color".

To celebrate National Cereal Day, be sure to visit our facebook page and tell us what your favorite healthy cereal is! http://www.facebook.com/pages/Martinsville-Henry-County-Coalition-for-Health-and-Wellness/87786314801

Looking for some "healthier" cereal options?
If you like Cap'n Crunch, try Kashi Honey Sunshine! Serving size is 3/4 cup. 1 serving has 100 calories, 1.5 grams fat, 135 milligrams sodium, 25 grams carbohydrates, 6 grams of fiber, 6 grams of sugar, and 2 grams of protein!

If you like Cinnamon Toast Crunch, try Fiber One Caramel Delight. Serving size is 1 cup. 1 serving has 180 calories, 3 grams of fat, 260 milligrams of sodium, 41 grams of carbohydrates, 9 grams of fiber, 10 grams of sugar, and 3 grams of protein.

If you are a chocoholic, try Chocolate Cheerios. 1 serving is 3/4 cup. 1 serving has 100 calories, 1 gram of fat, 170 milligrams of sodium, 23 grams of carbohydrates, 1 gram fiber, 9 grams sugar, and 1 gram protein.

Have Diabetes?

2011-02-23T14:06:00.002-05:00

http://www.facebook.com/event.php?eid=190487527651306&index=1

Want to learn more about diabetes? Don’t miss our live Diabetes Q&A tomorrow from 12-2pm ET. CVS pharmacist Flora Harp, PharmD will be taking over our Facebook page to answer any diabetes-related questions you have. Visit our event page for more information. http://www.facebook.com/event.php?eid=190487527651306&index=1

American Heart Month Toolkit

2011-02-17T09:50:00.003-05:00

In honor of February being American Heart Month, check out this website to order a toolkit and there are some printable resources for you to use as well!http://www.achangeofheartkc.org/resources/tool-kits.aspx

Workout Music

2011-02-10T09:55:00.000-05:00

Fitness Magazine recently came up with 100 Best Workout Songs. Do you like to workout to music? If so, what song motivates you? Be sure to weigh in on the topic on our facebook page!

Check out the list at this link http://www.fitnessmagazine.com/workout/music/popular-playlists/100-best-workout-songs/?sssdmh=dm17.505567&esrc=nwftn020711&email=1471995893 See if any of your favorites are on the list or get ideas of what to add to your playlist!

Wear Red on February 4, 2011

2011-02-03T10:35:00.000-05:00

Tomorrow is National Wear Red Day to raise awareness for American Heart Month.

I'll be wearing red, will you?

It's a New Month!

2011-02-01T11:35:00.000-05:00

February is here! We are keeping busy here at the Coalition! Our education classes are in full swing, stay tuned for more information about upcoming classes.

February is National Heart Health Month. Check out some Heart Health Information in our newsletter

We also have a new month of aerobic activities.

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

2011-01-31T09:38:00.000-05:00

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

At work:

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.
Regular walk breaks around the office-tired of staring at the screen? Get up and walk around the office.
Take the stairs and not the elevator.
Walk on your lunch break.
Visit colleagues in person rather than calling or e-mailing
Stand whenever possible/pace while on the telephone.
Have time to kill before an appointment? Walk up and down the hallway or do calf raises.

At home:

Walk or ride a bike to the store if possible.
Hide the remote so that you have to get up to change the channel.
Wash your car by hand.
Recruit an activity buddy-this includes 4 legged friends!
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

Makes you feel great-really it does!
Helps boost your metabolism.
Burns off calories, which in turn aids in weight loss
Tones muscles and improves shape.
Helps to lower blood pressure and cholesterol levels.
Can reduce your risk of heart disease, stroke, diabetes, and some cancers.
Improves sleep, promotes relaxation, and combats depression.
Increases strength and flexibility.
Keeps bones healthy and prevents falls in the elderly.
Helps you maintain your desired weight for a lifetime.

Best way to stay healthy is...

2011-01-28T11:33:00.000-05:00

WASHING YOUR HANDS!

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

National Peanut Butter Day

2011-01-24T08:41:00.000-05:00

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

No Water Aerobics Saturday

2011-01-20T13:48:00.000-05:00

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

2011-01-20T10:06:00.000-05:00

2011 COMMUNITY PROFILE SURVEY

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: http://www.zoomerang.com/Survey/WEB22BJHVRN58G

Looking for something to do this weekend?

2011-01-19T09:13:00.000-05:00

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

Weather and Exercise

2011-01-18T09:20:00.000-05:00

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: www.weather.com/fitness 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!

National Pizza Week-RECIPES

2011-01-12T10:17:00.000-05:00

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
Recipe found at http://www.kraftrecipes.com/recipes/quick-pita-pizzas-55550.aspx

American Buffalo Chicken Pizza
Ingredients:
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

Directions:
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!

MAKES 1 SERVING
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

National Milk Day

2011-01-11T13:27:00.000-05:00

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

Weather UPDATE!

2011-01-10T09:58:00.003-05:00

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

2011-01-10T09:49:00.000-05:00

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.

A New Recipe

2011-01-04T14:09:00.000-05:00

Did you know that today, January 4th is National Spaghetti Day? To celebrate, try this Healthy Living Recipe from http://www.kraftrecipes.com/recipes/smart-pork-pasta-toss-121455.aspx?cm_mmc=eml-_-rbe-_-20110104-_-1012

Ingredients:

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

Did you know...

2011-01-03T08:47:00.000-05:00

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 www.mayoclinic.com
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

Happy New Year!

2010-12-31T23:45:00.001-05:00

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!

2010-12-29T11:11:00.000-05:00

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

2010-12-29T10:33:00.000-05:00

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?

2010-12-28T09:59:00.002-05:00

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

2010-12-28T09:25:00.002-05:00

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

2010-12-24T18:22:00.002-05:00

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

2010-12-23T09:31:00.002-05:00

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

2010-12-22T10:16:00.000-05:00

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

2010-12-21T14:43:00.001-05:00

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!!

2010-12-21T11:08:00.002-05:00

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

2010-12-21T08:41:00.000-05:00

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

2010-12-20T09:32:00.000-05:00

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

package (10 oz) frozen broccoli in cheese flavored sauce

teaspoons butter or margarine

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

Seventh Day of Fitness

2010-12-19T19:40:00.002-05:00

On the Seventh Day of Fitness, the coalition gave to me:

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

Sixth Day of Fitness

2010-12-18T12:52:00.000-05:00

On the Sixth Day of Fitness, the Coalition gave to me:

6 front kicks
5 jumping ropes (imaginary if you do not have a jump rope)
4 muscle poses
3 hula hoops (go through the motions if you do not 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

We're halfway there! Keep checking back in to finish out our 12 Days of Fitness!

Fifth Day of Fitness

2010-12-17T15:16:00.000-05:00

Welcome to the 5th Day of Fitness! Are you having fun with the activities? Are you sharing the activities with family members and friends? Remember these are great to do with children!

On the Fifth Day of Fitness, the coalition gave to me:

5 jumping ropes (no jump rope, no worries, use an imaginary rope!)
4 muscle poses
3 hula hoops (no hula hoop, just go through the motions!)
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 an easy recipe that will warm you up on a cold day? Try this Slow-Cooker Recipe found at www.fitnessmagazine.com

Beef Vegetable Soup

Makes: 4 servings

Ingredients
1 pound boneless beef chuck roast, trimmed and cut into bite-size pieces
3 medium carrots, cut into 1/2-inch-thick slices
2 small potatoes, peeled and cut into 1/2-inch cubes
1 medium onion, chopped
1/2 teaspoon salt
1/2 teaspoon dried thyme
1 bay leaf
2 14-1/2-ounce cans diced tomatoes
1 cup water
1/2 cup loose-pack frozen peas
Fresh parsley sprigs (optional)

Directions
1. In a 3-1/2- or 4-quart slow cooker, combine beef chuck pieces, sliced carrots, cubed potatoes, and chopped onion. Sprinkle with salt and thyme. Add bay leaf, tomatoes with their juices, and water. Stir until all ingredients are combined.
2. Cover; cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.
3. Remove and discard bay leaf. Stir in peas and garnish with parsley if desired.

Nutrition facts per serving: 269 calories, 28g protein, 29g carbohydrate, 4g fat (1g saturated), 4g fiber

4th Day of Fitness and Indoor Circuits

2010-12-16T11:09:00.000-05:00

Welcome to the Fourth Day of Fitness..on the 4th Day of Fitness, the coalition gave to me:

4 muscle poses
3 hula hoops (don’t have a hula hoop? Just go through the motions)
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

Remember to keep checking in each day to finish out our 12 Days of Fitness

We posted the other day about exercising outdoors when it’s cold outside, but what do you do when you want to complete a workout and it looks like a winter wonderland outside?

Of course one option is to use exercise equipment such as a treadmill, elliptical machine, etc. There are also workout tapes or dvd’s. But, what happens when you don’t have the equipment or videos? You can create circuits in your own home!

How to Create Your Own Indoor Circuit Workout
Development:
Step 1: Decide what kinds of exercises you want to do. Fat burning? Do cardio and aerobic exercises. Strength-building? Do resistance exercises.
Step 2: How long do you want your workout to last?
Step 3: Divide your workout length by 2.5 and round to the nearest whole number. This is the number of “stations” or exercises your circuit needs.
Step 4: Select an appropriate exercise for each station
Need some help finding some exercises? Try www.livestrong.com www.womenshealthmag.com www.menshealth.com www.fitnessmagazine.com www.shape.com

Arrangement:
Step 1: Gather any gear you will need for each exercise.
Step 2: Calibrate equipment as necessary
Step 3: Position any equipment so that it is easy to move from one to the next
Step 4: Set a time to track your 2 minute exercises and 30 second rest periods. A simple solution is to use 2 kitchen timers or if you have access, you can find free round time applications for smartphones and on the internet.

Third Day of Fitness and Outdoor Exercise Tips

2010-12-15T16:21:00.002-05:00

Welcome to Day 3 of the 12 Days of Fitness!

On the third day of fitness, the coalition gave to me:

3 hula hoops (don’t have a hula hoop, just do a hula motion)

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

Remember to do all 3 of the exercises that you have learned so far and involve your family members! Check back tomorrow for Day 4!

Just because the temperatures have dropped doesn’t mean you can’t exercise outside, just means you have to take some extra precautions. Check out these tips from

http://www.mayoclinic.com/health/fitness/HQ01681

Almost everyone can exercise safely during cold weather. But if you have certain conditions, such as asthma, heart problems or Raynaud's disease, check with your doctor before you work out in cold weather. Your doctor can review any special precautions you need based on your condition or medications you might take.
Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. First, put on a thin layer of synthetic material, such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next, add a layer of fleece or wool for insulation. Top this with a waterproof, breathable outer layer. A heavy down jacket or vest may cause you to overheat if you're exercising hard. If you're lean, you may need more insulation than someone who is heavier. If it's very cold, consider wearing a face mask or scarf to warm the air before it enters your lungs.
Protect hands, feet, and ears-When it's cold, blood flow is concentrated on your body's core, leaving your hands and feet vulnerable to frostbite. Try wearing a thin pair of gloves under a pair of heavier gloves or mittens lined with wool or fleece. Don the mittens or gloves before your hands become cold and then remove them if your hands begin to sweat.

Considering buying exercise shoes a half-size or one size larger than usual to allow for thick thermal socks or an extra pair of regular socks. And don't forget a hat or headband to protect your ears, which also are vulnerable to frostbite.

Pay attention to weather conditions and wind chill-Exercising when it's cold and raining can make you more vulnerable to the cold. If you get soaked, you may not be able to keep your core body temperature high enough, and layering won't help if your clothes are wet. If it's extremely cold, you may need to take your exercise indoors or skip it for a day or two.

Wind chill extremes can make exercising outdoors unsafe even if you dress warmly. The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body, and any exposed skin is vulnerable to frostbite.
If the temperature dips well below 0 F (-17.8 C) or the wind chill is extreme, consider taking a break or choosing an indoor activity instead, or take extra precautions if you choose to exercise outdoors anyway.

Choose appropriate gear-If it's dark when you exercise outside, wear reflective clothing. To stay steady on your feet, choose footwear with enough traction to prevent falls, especially if it's icy or snowy. Wear a helmet while skiing, snowboarding and snowmobiling. Consider using chemical heat packs to warm up your hands or feet.
Remember sunscreen-It's as easy to get sunburned in winter as in summer — even more so if you're exercising in the snow or at high altitudes. Wear a sunscreen that blocks both UVA and UVB rays and has an SPF of at least 30. Use a lip balm that contains sunscreen. And protect your eyes from snow and ice glare with dark glasses or goggles.
Drink plenty of fluids-You need to stay well hydrated when exercising in cold weather just as you do when exercising in warm weather. Drink water or sports drinks before, during and after your workout, even if you're not really thirsty. You can become just as dehydrated in the cold as in the heat from sweating, breathing and increased urine production, but it may be harder to notice during cold weather.
Know the signs of frostbite and hypothermia-Frostbite is most common on exposed skin, such as your cheeks, nose and ears, but it also can occur on hands and feet. Early warning signs include numbness, loss of feeling or a stinging sensation. If you suspect frostbite, get out of the cold immediately and slowly warm the affected area — but don't rub it since that can damage your skin. If numbness continues, seek emergency care.

Exercising in cold, rainy weather increases the risk of hypothermia, as does being an older adult. Hypothermia signs and symptoms include intense shivering, slurred speech, loss of coordination and fatigue. Seek emergency help right away for possible hypothermia.

Second Day of Fitness and a Delicious Pie Recipe

2010-12-14T16:17:00.000-05:00

Welcome back for the Second Day of Fitness. Remember to do today’s activity in addition to yesterday’s activity!

So here it goes...on the second day of fitness, the coalition gave to me,
2 scissor kicks (feet apart then cross in front, feet apart then cross in back) and a
Partridge in a Yoga Tree (hold a yoga pose)

Keep checking in daily to finish out the 12 days of fitness! These are simple activities that are GREAT for children to do as well!

Looking for a sweet treat to take to a holiday gathering that has healthy substitutions but still tastes GREAT? Check out this Candyland Peppermint Pie recipe, courtesy of www.hungry-girl.com

Ingredients:
Crust
4 sheets (16 crackers) chocolate graham crackers
2 tbsp. light whipped butter or light buttery spread (like Brummel & Brown)

Filling
1/2 cup fat-free sweetened condensed milk
1/4 cup fat-free milk
1 small (4-serving) box Jell-O Sugar Free Fat Free Vanilla Instant pudding mix
3 cups Cool Whip Free, thawed
3 tbsp. mini semi-sweet chocolate chips
2 standard-sized peppermint candy canes, lightly crushed, divided
Optional topping: Fat Free Reddi-wip

Directions:
Preheat oven to 400 degrees.

To make the crust, crush graham crackers in a food processor or blender (or place in large sealable bag and crush with a meat mallet). Transfer crumbs to a bowl and set aside.

Place butter in a small microwave-safe bowl and microwave until melted, about 15 seconds. Add to the bowl of graham cracker crumbs and mix until uniform.

Spray a pie pan with nonstick spray. Evenly distribute crust mixture along the bottom of the pie pan, using your hands or a flat utensil to firmly press and form the crust. Press it into the edges and up along the sides of the pan.

Bake crust in the oven until firm, 8 - 10 minutes. Set aside to cool.

To make the filling, combine condensed milk, milk, and pudding mix in a large bowl. Mix well. Fold in Cool Whip until smooth. Gently stir in chocolate chips and about 3/4 of the candy cane pieces.

Once crust has cooled completely, evenly pour filling into the pan.

Refrigerate until firm and chilled, at least 2 hours. (Overnight is best.)

Sprinkle pie with remaining candy cane pieces. If you like, top with Reddi-wip just before serving. Dig in!

Makes 8 servings

Nutritional Stats:
Serving Size: 1 slice (1/8th of pie)
Calories: 202
Fat: 4.5g
Sodium: 250mg
Carbs: 37g
Fiber: 0.25g
Sugars: 24g
Protein: 2.5g

YUM!

Holiday Survival Tips and 12 Days of Fitness

2010-12-13T11:12:00.005-05:00

The holidays mean lots of celebrations and with celebrations we eat food. Here is a survival guide of how to eat healthier at social functions and gatherings.

Don’t go hungry. People often skip meals or eat less before the big meal. You are more likely to overindulge if you have not eaten enough all day.

Exercise the day of your holiday celebration. Feel good about yourself, burn extra calories and remind yourself that you are working hard at your efforts.

Keep a friendly distance from the food. If you stay at arm's length away from the buffet table, you'll be less tempted to mindlessly nosh while you're mingling. And when you're finished eating, ditch your empty plate — it screams for second helpings. Instead, chew on a piece of sugarless gum. It's full of flavor and will keep you from snacking on more food.

Don't eat just to be polite. "I couldn't refuse the apple strudel — Aunt Gertie spent hours slaving over it!" Sound familiar? The next time you're being strong-armed into eating a high-calorie confection, simply say, "No thank you, it looks delicious but I'm trying to lose weight." or “No thank you, I’m trying to eat healthier.”

A “Handy” Way to Visualize Portions at a Party
No one wants to go to a party and break out the measuring spoons and cups, but here is a “handy” way to keep your portions in check.

Thumb-from tip to base is about 1 oz of food, use this when eating cheese.
Palm-minus your fingers is 3 oz. of food, use this when eating meat to include meat, fish, and poultry
Fist-is about 1 cup or 8 oz of food, use this for fruit or pasta
Cupped Hand-is about 1-2 oz of food, use this when eating nuts or pretzels

12 Days of Fitness-a fun activity to do with your children
To get festive and fit, try singing this song to the 12 Days of Christmas and do the activities with your children for some holiday fun!

a Partridge in a Yoga Tree-hold a yoga pose

Keep coming back each day to get the rest of the song!

Information from www.weightwatchers.com, http://www.abcusdnutrition.com/downloads/12_Days_of_Fitness.pdf, and www.commonhealth.virginia.gov

CHANGE IN JANUARY CLASS, please read below for details

2010-12-13T11:12:00.000-05:00

Hey everyone, we have made a slight change to one of the classes that will start in January. The healthy hearts class is changing gears ever so slightly. The class replacing it is called Chronic Disease Self Management Program.

Chronic Disease Self Management Program is for those with

High Blood Pressure/Heart Disease
Headaches
Cancer
Arthritis
Asthma/Lung Disease
Back Pain
Depression

Chronic Disease Self Management Program is designed to help participants

manage symptoms
get started with healthy eating and physical activity
communicate effectively with your health care team
manage emotions
make daily activities easier

6 Weekly Sessions Begin January 10th, 2011 at Community Fellowship (in Collinsville) at 6:00 p.m.

Are you ready for Gingerbread House Day?

2010-12-10T11:46:00.000-05:00

December 12th is Gingerbread House Day. Are you ready to celebrate? Take a look at this Thin-gerbread Men recipe courtesy of www.hungry-girl.com

Ingredients:
One 14.5-oz. package gingerbread cake and cookie mix 
1 cup Fiber One bran cereal (original) 
1/2 cup canned pure pumpkin 
2 tbsp. whole-wheat flour (for dusting)
1/2 tsp. cinnamon  
1/4 tsp. pumpkin pie spice 
1/4 tsp. baking powder 
3 no-calorie sweetener packets (like Splenda)
dash salt

Directions:
Preheat oven to 375 degrees.

In a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Transfer crumbs to a medium bowl.

To the bowl, add all ingredients except for the flour and pumpkin. Stir well and set aside. In a separate small bowl, combine pumpkin with 1/4 cup warm water. Mix well.

Add pumpkin mixture to the medium bowl. Stir until blended. (This may take a while -- you'll get there!) Once combined, use your hands to knead dough into two balls.

Line two extra-large baking sheets with parchment paper. Prepare a dry surface by dusting it with some of the flour. Dust a rolling pin with the flour, as well.

Roll out one dough ball on the floured surface, forming a square about 10 inches by 10 inches.

Using a 3-inch gingerbread-man cookie cutter, cut 16 cookies. (You'll probably have to re-roll the trimmings to cut the last few cookies.) Transfer cookies to one of the baking sheets. Repeat with the other dough ball, for a total of 32 cookies. Using a toothpick, "carve" little eyes and smiles into the cookies.

Bake in the oven for about 10 minutes, until edges are firm.

Let cool for a minute or two before removing cookies from the baking sheet. Then let cool completely. Enjoy (just not all at once)!

MAKES 32 SERVINGS

PER SERVING (1 cookie): 59 calories, 1.25g fat, 98mg sodium, 11.5g carbs, 1g fiber, 4.5g sugars, 0.5g protein

ENJOY!

HCI Education Classes are Coming!

2010-12-09T15:02:00.002-05:00

We will be offering 3 FREE Wellness Programs will be starting in January!

Healthy Lifestyles is designed to help better manage your weight, reduce the risk of illness or injury, and lead you in the right direction for the healthier life you’ve been looking for. Be advised that Healthy Lifestyles is not a guaranteed “quick fix” to lose weight. A long term commitment is needed in order to be successful in changing your lifestyle.

4 Weekly Sessions Begin: January 6th, 2011 at the Martinsville Family YMCA 6:00 P.M.

Healthy Hearts is designed to help participants monitor their heart condition, know how to use medications effectively, identify warning signs of a heart attack or stroke, know how to reduce cholesterol, sodium, and fat intakes, know how to make changes in how they prepare their meals, be able to make informed healthy choices at the grocery store and restaurants.

5 Weekly Sessions Begin: January 10th, 2011 at Community Fellowship (in Collinsville) at 6:00 p.m.

Diabetes Self Management Program is designed to help individuals that have been diagnosed with diabetes or prediabetes know how to manage their blood sugar through diet, exercise, and possibly medication and give participants the information and encouragement that they need to prevent prediabetes from progressing to diabetes, or manage their diabetes.
6 Weekly Sessions Begin:
January 10th at the Ridgeway Library at 6:00 p.m.
January 11th at Bassett Family Practice at 10:00 a.m.
January 13th at Community Fellowship at 6:00 p.m.

Classes are free, however, we require advanced registration. Please contact Diane at 276-403-5030 with questions or to sign up!

2010-01-26T10:57:00.004-05:00

Hi Everyone! It's been awhile since we've posted, but we are going to try and keep this blog updated more regularly! We really to get some followers, so spread the word!

Aerobics always has new and exciting things going on, and of the New Year 2010 is no exception! We are still offerring a variety of classes, but we want to hear from you guys! What do YOU want?

There will be a poll posted soon, so check back often. Please check out our latest newsletter at our aerobics homepage: HCI Family Aerobics and download a schedule while you are there!

Deirdre Moyer, one of our awesome aerobics instructors recently attended a training called Steptastic! We look for new and exciting things to be incorporated from that training, check her out at any of our sites :)

Drums Alive is Here!!!

2009-10-13T12:42:00.006-04:00

Drums Alive is finally here! This exciting class will be piloted two times in October (October 2nd and 23rd) and every Wednesday of the month throughout November at Spencer Penn Centre from 6:30 pm until 7:30 pm.

Drums Alive is a great new fitness craze that combines traditional aerobics with the powerful beat and rhythm of the drums. It’s a workout for the entire body, mind and spirit!
Through Drums Alive, participants will experience the pulsating rhythms, dynamic movements and powerful percussions of this high energy dance and rhythm program combining traditional aerobics and stability ball drumming.

For questions or to get more information, contact Diane Sawyer at 276-956-2983 or visit our website at http://www.healthycommunitymhc.org./

Men's Smith River Outing Cancelled

2009-06-25T13:26:00.000-04:00

We are very sorry to say that the Men’s Smith River Outing is now cancelled due to unforeseen circumstances. We apologize for any inconvenience that this may have/will cause. We look to still reschedule in the future but are uncertain of the timeframe that we are looking at. Be sure to keep an eye on our website for updates as they arise.

We will, however, keep the list of those individuals and groups that expressed interest and will contact you first when we are able to lock in a date and time.

In terms of men’s health, we will be launching our new men’s health wellness program in the Fall and urge the men in this community to take advantage of what this program will offer.

For more information, questions and/or concerns, please contact Diane Sawyer, at 276-956-2983 ext 301 or dsawyer@healthycommunitymhc.org.

Men's Health Month

2009-05-26T16:42:00.005-04:00

June is National Men's Health Month. This month's awareness is to help men become more aware of the health problems that can be prevented with early detection and treatment among men and young boys. The latest statistics show that the health of men in our lives needs vast improvement. It is proven that men die 6 years younger than their female companions.

The Coalition for Health and Wellness will be honoring the men in our lives by having a kick off to their upcoming men's health program. The kick off event is planned for June 20th at Gravely Nature Preserve starting at 9:00am. Canoeing down the Smith River, male friendly healthy cooking demonstartions, and guided trail walks are just the start of the fun!

So come out to help celebrate men's health and bring the special men in your life out to this exciting event! Space is limited and registration is required. To register or for questions, contact Diane Sawyer, HCI Program Director, at 276-956-2983 ext. 301.

Drums Alive Unveiled

2009-05-26T16:35:00.004-04:00

The Martinsville Henry County Coalition for Health and Wellness' Healthy Community Initiative unveiled their new aerobics class, Drums Alive, to be launced in the fall. The demo gave participants of the 2009 JAM Session a taste of what the class will entail. For a complete list of the Coalition's aerobics classes, please visit www.healthycommunitymhc.org.

10th Annual Women's Health Week

2009-05-05T11:25:00.003-04:00

The 10^th annual women’s health week will take place on May 10-16. The theme this year is “It’s your time.” This observance week is designed to encourage women around the globe to make their health a priority to live a longer, healthier, and happier life.

There are going to be several community events taking place to celebrate this awareness week to help women know the importance of their health. Saturday May 9^th at Temple of Christ Church 9am until 1pm and Saturday May 16^th at Granberry United Methodist Church 10am until 2pm, the coalition will have health screenings at each event where blood pressure, cholesterol, and glucose monitoring will take place.

May 14^th there will be an aerobic JAM Session where women from the community will get together for a fun filled evening of exercise starting at 6:00pm until 9:00pm at Spencer Penn Centre. The JAM session will have all the HCI aerobics instructors showing off the various aerobic exercises done in the coalition classes including sculpt, abs, cardio, strength training, belly dancing, ball exercise, yoga, and New! Drums Alive. If you would like to register to attend this event please contact Diane Sawyer by May 8^th at 276-956-2983 ext. 301 or email at dsawyer@healthycommunitymhc.org. Space is limited so please contact us soon!

HCI Family Aerobics "JAM" Session

2009-05-01T13:56:00.002-04:00

2009-02-16T11:55:00.003-05:00

Exercise for your heart!! Did you know that physical activity is a risk factor for heart disease AND that most Americans do not do enough exercise to get ANY benefit? According to the American Heart Association and the American College of Sports Medicine, adults ages 18-65 should get at least 30 minutes of moderate intense physical activity 5 days a week.

The benefits of daily physical activity are endless:

Reduces the risk of heart disease by improving blood circulation throughout the body
Keeps weight under control
Improves blood cholesterol levels
Prevents and manages high blood pressure
Prevents bone loss
Boosts energy level
Helps manage stress
Releases tension
Improves the ability to fall asleep quickly and sleep well
Improves self-image

This February, make a decision that will last you a lifetime, get committed to improving your heart health. Get up off the couch or from behind your desk and get some exercise! Come join our aerobics program, we offer classes 5 days a week throughout the community!

NEW WEBSITE!!!

2009-01-23T13:52:00.006-05:00

WWW.HEALTHYCOMMUNITYMHC.ORG

Check out the new and improved MHC Coalition for Health and Wellness Website.

On the website you will find healthy recipes and downloadable versions of both the aerobics calendar and the monthly newsletter.

You will also find lots of great information about all of the services that the Coalition offers.

www.healthycommunitymhc.org

NO MORE RESOLUTIONS!!

2008-12-29T17:11:00.009-05:00

NO MORE RESOLUTIONS!

The first thing you think of when the New Year is approaching is what resolution I will make this year. How about this, NO MORE RESOLUTIONS!!! Instead let’s make a solution. One of the most common things people want to change in the New Year is something health related. Whether it is to lose that tummy, tighten those thighs, or just improve your quality of life, everyone seems to want to change something. So here’s the solution. Make a lifestyle change. No not just an “I will starve myself until I’m 20lbs lighter” change, but a real change. A change that is slow and gradual, not hasty and overwhelming. A change that has small goals along the way with rewards to keep you encouraged. The better prepared you are to make a change the more success you will have with it.

** President Elect Barack Obama & President George W Bush shown above are very active**

And if you need more encouragement think of this, Barack Obama, just like other past presidents, is very active. He even does his workout before his day begins. And the same goes for his wife Michelle who is an advocate for women’s health. Now, if the leader of our country gets up every morning and exercises, don’t we think it’s time we get up and do the same? (see article: No sweat: Obamas work fitness into daily routine)

Hopefully these tips will help you make a SOLUTION this year:

Write down your goals and post them in place where you will see them more often. It’s good to have goals but a visual aide of what you want to do can help you stay focused.

2. Be realistic. Basically don’t try to overdo it. You’re not going to lose 20lbs in a week so stop trying to force yourself to do so. Realistic goals allow you pace yourself and feel good about the small accomplishments along the way.

3. Make a schedule. We all feel as if we don’t have enough free time, but have you really sat down and thought about everything you do or don’t do in a day? Writing down a schedule will help you find free time in your day that you can devote to exercise.

4. Be your own cheerleader! Laugh, smile, root for yourself every now and then. Always be encouraged. You might not be able to see the change on the outside right away but making a change on the inside can help you feel better. What you feel on the inside will radiate to the outside so put your best you forward!

Come and join us at any of our aerobics locations! For more information, call 956-2983 x 301

Article contributed by:

Jerelle Carter and Sierra Hairston

and the winner is..............................

2008-12-03T12:24:00.004-05:00

PILATES!!!

You voted and we listened!! Not only will we be offering a new pilates class in January, but we will keep the hip hop class going as well. Dates and times will be posted very soon so keep checking us out!!

HCI Holiday Social

2008-11-25T16:19:00.012-05:00

Helpful Holiday Tips!

2008-11-18T12:47:00.012-05:00

We all know that the holidays can be the most joyous AND the most stressful time of the year. With family coming to visit, the kids being out of school, cooking for the family, and not to mention, the variety of leftover food to eat, there’s no wonder most people feel they don’t have time to exercise during the holidays. If you think you don’t have time, look at it this way, have you spent all year trying to lose weight and be healthy? Have you been successful? Now you are going to blow it all on a few days out of the entire year? Have you lost ten pounds to just to put it all back on?

Do you think you have time to exercise now?

Not only will exercise help with maintaining your healthy lifestyle, exercise will help to ease some of the holiday stress. So here are some ways to squeeze in exercise during the most hectic time of the year.

1. Add exercise to your shopping. Instead of fighting over a parking space, go ahead and park away from the entrance. Not only will you be able to giggle at all the other people partaking in parking lot road rage, but you will be able to add some extra steps to your day. Also, when you’re done shopping, take another lap! You may even find another gift that you missed the first time around.
2. Use your time wisely. You don’t have to have a total workout at one time. Ten minutes here, twenty minutes there, before you know it you’ve done your full workout throughout the day and didn’t miss a beat.
3. Get the family involved. It’s easier to exercise when you have company but for the holidays find something festive to do. Walking in the park, playing in the leaves, and when it snows, make snow angels, or even better - have a snowball fight!!! Even keeping an aerobics video handy will be fun. You and your family will burn the calories right off laughing at each other doing the workout.
4. Last but not least, don’t torture yourself over the holidays. Food is one of the most festive parts of the holidays and it’s only natural to want to eat everything in sight. However, remember your goals for the next year and the ones you already met this year. Write them down and keep them in your pocket if necessary. Keep in mind; the more you splurge the more you will have to exercise to keep the calorie output larger than calorie input.

So don’t stress this holiday about exercise. All you need to do is take regular activities and become a little more creative and remember, the HOLIDAYS are just a few days out of a long year!!

***If you need to plan ahead, check out the calorie counter on the left side. It will tell you nutrition information for food item or restaurant food***

For more information about Holiday Stress or about Healthy Lifestyles, contact Diane Sawyer at 276-956-2983 x 301.

Article by Sierra Hairston, HCI Staff/Hip Hop Instructor

Credit given to: http://www.quakeroatmeal.com/ for sighting some of their tips.

Belly Dancing

2008-11-13T15:40:00.008-05:00

Instructor Eydie Clifton leading class.

Belly Dancing.... yes, Belly Dancing. The new aerobics class that has taken Martinsville and Henry County by storm. An average of 50 people show up every week, ready to dance the calories off!

So what is Belly Dancing you might ask? Belly Dancing has many different types and forms as most dancing and aerobics classes do. Our Belly Dancing class is for all sizes and shapes and mostly gets you moving to the music, from head to toe. There are particular moves that sway your body to the music, and it can be as simple or as challenging as you and the teacher want it to be.

There are many myths out there about Belly Dancing. Many believe that you need a special wardrobe or costume (you do not) or that you have to be coordinated when in fact, Belly Dancing is designed to improve and enhance your coordination. You do not have to be a certain size or shape. It is important to note that one night of Belly Dancing will not help you "lose your belly" or lose weight. One night of any kind of exercise will not make you lose weight. However, small changes towards a healthier lifestyle will. This could be your first step towards reaching those goals!

There are only two classes left this session, so come out and join before it's too late! Classes are held at Bassett Community Center on Monday nights at 6:30pm. For other aerobics classes and scheduling info click here.

Look at all these ladies having a great time and burning calories!!

America's Worst Breakfast

2008-09-25T16:57:00.001-04:00

While the old cliché about breakfast being the most important meal of the day still holds true—because you’ll consume fewer calories over the course of the day, have stronger cognitive skills and be 30 percent less likely to become overweight or obese—new studies reveal something of a surprise for most diners: that breakfast may also be the most fattening.
According to a recent study published in the International Journal of Obesity, basing your breakfast on the wrong nutrients can sabotage your weight-loss efforts. People who began their day with high-quality protein over refined carbohydrates were able to lose 65 percent more weight, and also reported higher levels of energy throughout the day.
Unfortunately, the carb conundrum coincides with a push by the food industry to populate restaurant menus and supermarket shelves with breakfasts based on refined grains and added sugars. Look no further than McDonald's and Burger King's new line of hash brown-stuffed wraps and Jimmy Dean's popular breakfast bowls for proof that our food supply is setting us up for failure.
Over the years spent scouring restaurant menus and grocery store aisles for Eat This, Not That!, bestselling authors Dave Zinczenko and Matt Goulding came across some pretty scary ways to start your day. To help you avoid the morning mishaps, we searched out the good, the bad, and the greasy, and uncovered some of the worst breakfast foods in America.
We've presented a sampling of the worst offenders below (and replaced them with healthy, tasty options that will stoke your metabolism, satisfy your appetite, and keep you burning calories all day long). It's like a lineup down at the local police station, except in this case, they're all guilty as charged.

See here for the rest of the article and the list of foods!!

http://health.msn.com/nutrition/articlepage.aspx?cp-documentid=100216490&GT1=31036

Belly Dancing!!!!!!!!!!!!!!!

2008-09-10T14:03:00.002-04:00

Final count today-------- 112 people!! Awesome :)

What did everybody think???

I need to hear feedback!

Feedback Opportunity: Other Physical Activity

2008-09-02T15:45:00.002-04:00

Other than the physical activity you do through our aerobics program, how many days a week do you engage in other physical activity?

Can you share with us some of the activities you are involved with.

Belly Dancing

2008-08-19T15:29:00.001-04:00

How many of you would be interested in a Belly Dancing class?

It would be held at Spencer Penn Centre.

If so, what night would work best for you?

Welcome to our blog spot!!

2008-08-13T17:50:00.000-04:00

Hi Everyone!!

I thought that this would be a great way for people who have access to the Internet to talk about aerobics. We can keep you all updated and you can tell us what you like and give us suggestions about things to think about. I will try to post a question on a weekly basis and encourage you guys to discuss!

Next week's question will be posted soon after I see that everyone has been able to access the blog. This is going to be a huge part of how we keep up with things for our grant funding.

Obviously all the normal rules apply, so I'm not even going to go over those.

Welcome to the HCI Aerobics Blog spot! Feel free to post comments.

HAPPY Blogging and exercising!!