Hi Everyone,
Check out the November edition of Healthy Living from the American Cancer Society!
There are some great articles to help keep you on track with your wellness goals along with a healthy recipe.
http://acs.m.delivery.net/w/webView?cid=13072047008&mid=1098262426&pid=40326&vid=13656&ee=anNwYXJrc0BkbWJhLmNvbQ__&si=&mv=H&bv=H&oc=N&sc=&k=11TYUQ
Live Well!
Joann
Thursday, November 4, 2010
Thursday, October 7, 2010
Healthy Rewards
When you're trying to lose weight, it's a good idea to set milestones. While your goal weight is the ultimate prize, victories along the way also deserve to be celebrated. After all, changing lifestyle habits isn't easy ... short-term rewards can motivate you.
Determining Goals
Before deciding on rewards, you'll need near-term goals to aim for. For example ... as you increase daily physical activity, your endurance and abilities improve. So set exercise goals such as completing an advanced class at your gym, jogging a mile in a certain time, or completing a 5K race.
Milestones before your final goal weight are important, especially if you have a lot of weight to lose. Consider a small reward for every 10 pounds and a larger one when you lose more.
Choosing Your Rewards
Rewards should be meaningful and something you can do or access quickly. Most important, they should be in line with your healthy lifestyle. Many people associate rewards with food - try to break that pattern and pick something different. Here are a few ideas:
New Shoes: If you've been walking or running for a while, odds are your shoes are starting to show some wear. In general, walking shoes should be replaced every 300-600 miles. A new pair can reinvigorate your workout.
A Book: Why not reward your hard work with a little rest and relaxation? Pick up that new best seller you've been wanting and take some leisure time for yourself. It's a perfect way to reduce stress.
Music: This can be a great motivator during workouts. Pump up your playlist with a few new songs.
Cooking Class: Variety in your food choices helps maintain interest and provides greater nutritional value. Sign up for a healthy cooking class to learn new techniques and recipe ideas.
Clothes: If you're celebrating pounds lost, clothes may be more than a reward...they may be a necessity. A smaller size is tangible proof of your hard work.
Fitness Equipment: Purchase a new fitness DVD, an exercise ball, bands/tubing, yoga mat, or other gear. Not only is it aligned with your exercise goals, it will help keep your routine fresh.
Determining Goals
Before deciding on rewards, you'll need near-term goals to aim for. For example ... as you increase daily physical activity, your endurance and abilities improve. So set exercise goals such as completing an advanced class at your gym, jogging a mile in a certain time, or completing a 5K race.
Milestones before your final goal weight are important, especially if you have a lot of weight to lose. Consider a small reward for every 10 pounds and a larger one when you lose more.
Choosing Your Rewards
Rewards should be meaningful and something you can do or access quickly. Most important, they should be in line with your healthy lifestyle. Many people associate rewards with food - try to break that pattern and pick something different. Here are a few ideas:
New Shoes: If you've been walking or running for a while, odds are your shoes are starting to show some wear. In general, walking shoes should be replaced every 300-600 miles. A new pair can reinvigorate your workout.
A Book: Why not reward your hard work with a little rest and relaxation? Pick up that new best seller you've been wanting and take some leisure time for yourself. It's a perfect way to reduce stress.
Music: This can be a great motivator during workouts. Pump up your playlist with a few new songs.
Cooking Class: Variety in your food choices helps maintain interest and provides greater nutritional value. Sign up for a healthy cooking class to learn new techniques and recipe ideas.
Clothes: If you're celebrating pounds lost, clothes may be more than a reward...they may be a necessity. A smaller size is tangible proof of your hard work.
Fitness Equipment: Purchase a new fitness DVD, an exercise ball, bands/tubing, yoga mat, or other gear. Not only is it aligned with your exercise goals, it will help keep your routine fresh.
Take Action!
Write a list of goals you'd like to reach and the healthy rewards you'll use to celebrate your success!
Live Well!
Source: Health Enhancement Systems
Friday, October 1, 2010
American Cancer Society Newsletter for October
Hi Everyone,
Check out the October edition of Healthy Living from the American Cancer Society! There are some great articles to help keep you on track with your wellness goals along with a healthy recipe.
http://acs.m.delivery.net/w/webView?cid=13068948092&mid=1098262426&pid=33948&vid=13656&ee=anNwYXJrc0BkbWJhLmNvbQ__&si=&mv=H&bv=H&oc=N&sc=&k=11TYUQ
Live Well!
Joann
Check out the October edition of Healthy Living from the American Cancer Society! There are some great articles to help keep you on track with your wellness goals along with a healthy recipe.
http://acs.m.delivery.net/w/webView?cid=13068948092&mid=1098262426&pid=33948&vid=13656&ee=anNwYXJrc0BkbWJhLmNvbQ__&si=&mv=H&bv=H&oc=N&sc=&k=11TYUQ
Live Well!
Joann
Friday, September 24, 2010
The Ten Commandments of Goal-Setting
Hi Everyone!
Here's a fun little 'commandment' list I found that may help you with our current Challenge (and personal goal setting in the future). Enjoy!
1. Thou Shall Be Decisive: Success is a choice. You must decide what you want, why you want it, and how you plan to achieve it. No one else can, will, or should do that for you.
2. Thou Shall Stay Focused: Your ability to sustain your focus from beginning to end determines the time and condition of your outcomes.
3. Thou Shall Welcome Failure: The question is not whether you should accept failure but how to anticipate failure and redirect your resources to grow from the experience. You should expect failure as a temporary condition on the pathway of progress.
4. Thou Shall Write Down Thy Goals: Your mind, while blessed with permanent memory, is cursed with lousy recall. People forget things, so write down your goals!
5. Thou Shall Plan Thoroughly: Planning saves 10 to 1 in execution. Proper planning prevents poor performance.
6. Thou Shall Involve Others: Nobody goes through life alone. Establish your own "Personal Board of Directors" — people whose wisdom, knowledge, and character you respect to help you achieve your goals.
7. Thou Shall Take Purposeful Action: Success is not a spectator sport — achievement demands action. You can't expect to arrive at success without having made the trip.
8. Thou Shall Reward Thyself: Rewards work! Think of what you'll give yourself as a result of your hard work, focus, and persistence — you deserve it!
9. Thou Shall Inspect What Thy Expect: The shelf life of all plans is limited. No plan holds up against opposition. Everything changes. Therefore, inspect frequently and closely — it's an insurance policy on your success.
10. Thou Shall Maintain Personal Integrity: Maintain your commitment. Set your goals, promise yourself you will achieve them. Eliminate wiggle room and excuses.
Source: The GoalGuys
Thursday, September 9, 2010
American Cancer Society Newsletter
Hi Everyone,
Check out the September edition of Healthy Living from the American Cancer Society! There are some great articles to help keep you on track with your wellness goals along with a healthy recipe.
http://acs.m.delivery.net/w/webView?cid=13036953336&mid=1098262426&pid=29030&vid=13656&ee=anNwYXJrc0BkbWJhLmNvbQ__&si=&mv=H&bv=H&oc=N&sc=&k=11TYUQLive Well!
Joann
Monday, August 30, 2010
Challenge #4 ends and Challenge #5 begins
Hi Everyone!
Wellness Challenge #4 ends Tuesday, August 31.
Congratulations to all of you who reached the challenge goals (and to those of you who tried!) You can now report your results for challenge four online at www.dmba.com. Just log in with your Deseret Mutual ID number and password (if you have trouble with your login, contact our customer service team at 1-800-777-3622.) Select the Living Healthy tab and report your results!
Online reporting will be open until September 17, 2010!
Wellness Challenge #5 is about to begin …
Challenge five starts Wednesday, September 1! You can access the challenge information on our Web site at www.dmba.com. If you have any questions or concerns, please let me know.
Live Well!
Joann
(801) 578-5742
jsparks@dmba.com
Wellness Challenge #4 ends Tuesday, August 31.
Congratulations to all of you who reached the challenge goals (and to those of you who tried!) You can now report your results for challenge four online at www.dmba.com. Just log in with your Deseret Mutual ID number and password (if you have trouble with your login, contact our customer service team at 1-800-777-3622.) Select the Living Healthy tab and report your results!
Online reporting will be open until September 17, 2010!
Wellness Challenge #5 is about to begin …
Challenge five starts Wednesday, September 1! You can access the challenge information on our Web site at www.dmba.com. If you have any questions or concerns, please let me know.
Live Well!
Joann
(801) 578-5742
jsparks@dmba.com
Thursday, August 5, 2010
American Cancer Society Newsletter
It's that time again ...
Check out the August edition of Healthy Living from the American Cancer Society! There are some great articles to help keep you on track with your wellness goals along with a healthy recipe.
http://acs.m.delivery.net/w/webView?cid=13024401262&mid=1098262426&pid=24300&vid=13656&ee=anNwYXJrc0BkbWJhLmNvbQ__&si=&mv=H&bv=H&oc=N&sc=&k=11TYUQ
Live Well!
Joann
Check out the August edition of Healthy Living from the American Cancer Society! There are some great articles to help keep you on track with your wellness goals along with a healthy recipe.
http://acs.m.delivery.net/w/webView?cid=13024401262&mid=1098262426&pid=24300&vid=13656&ee=anNwYXJrc0BkbWJhLmNvbQ__&si=&mv=H&bv=H&oc=N&sc=&k=11TYUQ
Live Well!
Joann
Thursday, July 29, 2010
Make New Friends and Keep the Old Ones
Look around you - at work, in your neighborhood, in your community - for potential friends. You'll find folks just like you who've gotten a little too busy and would feel more balanced by adding fun and meaningful relationships. You can take action today to strengthen the friendships you have and start new ones - check out the ideas below:
Open Up! Say hello and smile at people you meet. Practice truly listening to those around you and show an interest in them. If someone invites you to lunch say yes - even if you're usually inclined to say no. Be receptive to friendship.
Join In! Do you enjoy the theater? World War II history? Rock climbing? Look for events and clubs linked to your area of interest, and participate. You're bound to meet others who share your enthusiasm.
Express Yourself! There's nobody in the world quite like you. Be original, and proud of it. People are drawn to others who are authentic and comfortable with who they are. Just be yourself. :)
Plan Some Fun! If you're at home watching a DVD every Friday night, do something about it. Organize a game night or a night out at the symphony. Plan a monthly hike or group bike ride. Invite your coworkers, friends, and their friends/family.
Show Up! One of the most important parts of being a friend is just being there when it matters. Be available to your friends - let them lean on you when the chips are down. And when someone else organizes a get together, make a effort to attend. True friendship requires face time.
Put it into Practice
Think about the people in your life and list those you'd like to know better. Using the suggesting above, and your own ideas, write ways you can strengthen or cultivate new friendships this week.
Live Well!
Source: Health Enhancement Systems
Open Up! Say hello and smile at people you meet. Practice truly listening to those around you and show an interest in them. If someone invites you to lunch say yes - even if you're usually inclined to say no. Be receptive to friendship.
Join In! Do you enjoy the theater? World War II history? Rock climbing? Look for events and clubs linked to your area of interest, and participate. You're bound to meet others who share your enthusiasm.
Express Yourself! There's nobody in the world quite like you. Be original, and proud of it. People are drawn to others who are authentic and comfortable with who they are. Just be yourself. :)
Plan Some Fun! If you're at home watching a DVD every Friday night, do something about it. Organize a game night or a night out at the symphony. Plan a monthly hike or group bike ride. Invite your coworkers, friends, and their friends/family.
Show Up! One of the most important parts of being a friend is just being there when it matters. Be available to your friends - let them lean on you when the chips are down. And when someone else organizes a get together, make a effort to attend. True friendship requires face time.
Put it into Practice
Think about the people in your life and list those you'd like to know better. Using the suggesting above, and your own ideas, write ways you can strengthen or cultivate new friendships this week.
Live Well!
Source: Health Enhancement Systems
Thursday, July 15, 2010
Hi Everyone,
Check out the July edition of Healthy Living from the American Cancer Society! There are some great articles to help keep you on track with your wellness goals along with a healthy recipe.
http://acs.m.delivery.net/w/webView?cid=13016649540&mid=1098262426&pid=22442&vid=13656&ee=anNwYXJrc0BkbWJhLmNvbQ__&si=&mv=H&bv=H&oc=N&sc=&k=11TYUQ
Also, remember to report your challenge three results on our Web site at www.dmba.com. Online reporting ends tomorrow, July 16!
Live Well!
Joann
Check out the July edition of Healthy Living from the American Cancer Society! There are some great articles to help keep you on track with your wellness goals along with a healthy recipe.
http://acs.m.delivery.net/w/webView?cid=13016649540&mid=1098262426&pid=22442&vid=13656&ee=anNwYXJrc0BkbWJhLmNvbQ__&si=&mv=H&bv=H&oc=N&sc=&k=11TYUQ
Also, remember to report your challenge three results on our Web site at www.dmba.com. Online reporting ends tomorrow, July 16!
Live Well!
Joann
Wednesday, June 30, 2010
5 Tips for a Healthy 4th of July
Holidays are a time to celebrate and have fun with family and friends. They're meant to be enjoyed! Knowing a few small tricks can save you hundreds of calories at the next family BBQ. Check out these five tips to make your 4th of July a healthy one!
Use small plates: People who choose smaller plates eat less without even noticing! And the difference can be as substantial as 50% fewer calories consumed (and you keep the same level of fullness and satisfaction!) Try borrowing a plate from the kids table or the dessert tray.
Eat slowly and mindfully: People who eat more slowly consume fewer calories over the course of a meal. BBQs are a perfect opportunity to pace yourself as you mix and mingle with friends and family. The more you’re chatting, the less you’re eating.
Eat healthy first: Have you heard this one before? If you're eating slowly and off small plates, you may as well fill up on the healthy stuff first. Salads are a great place to start - from there try to choose something with healthy fats and protein, these will help you feel full sooner.
Limit refined carbohydrates: We know refined carbohydrates are pretty bad for us. They offer little nutritional value, loads of calories, and spike our insulin levels. BBQs are filled with wonderful food so do yourself a favor and save your calories for the really good stuff. You don’t have to eat your burger without a bun, but pass on the chips and other snacks that lure you when you’re not thinking.
Keep desserts small: The difference between a large slice of cake and a smaller slice of cake can be hundreds of calories. You don’t have to pass on dessert completely but keep your portion sizes in check for this course.
For healthy recipe and menu ideas check out this link http://www.eatingwell.com/recipes_menus/collections/healthy_4th_recipes
Have a happy, safe 4th of July!
Thursday, June 24, 2010
Living Healthy Reminder!
Hi Everyone!
Challenge three ends Wednesday, June 30 …
Congratulations to all of you who reached the challenge goals (and to those of you who tried!) You can report your results for challenge three online beginning Monday, June 28, 2010. Go to www.dmba.com, log in with your Deseret Mutual ID number and password (if you have trouble with your login, contact our customer service team at 1-800-777-3622), and go to the Living Healthy tab.
Challenge four is about to begin …
Challenge four starts Thursday, July 1! Check out the next challenge at www.dmba.com, Living Healthy Tab, Living Healthy Program (link on the left of the page), and then Program Challenges.
Let me know if you have any questions.
Live well!
Joann Sparks
jsparks@dmba.com
Challenge three ends Wednesday, June 30 …
Congratulations to all of you who reached the challenge goals (and to those of you who tried!) You can report your results for challenge three online beginning Monday, June 28, 2010. Go to www.dmba.com, log in with your Deseret Mutual ID number and password (if you have trouble with your login, contact our customer service team at 1-800-777-3622), and go to the Living Healthy tab.
Challenge four is about to begin …
Challenge four starts Thursday, July 1! Check out the next challenge at www.dmba.com, Living Healthy Tab, Living Healthy Program (link on the left of the page), and then Program Challenges.
Let me know if you have any questions.
Live well!
Joann Sparks
jsparks@dmba.com
Wednesday, June 16, 2010
American Cancer Society Newsletter
Hi Everyone,
Check out the June edition of Healthy Living from the American Cancer Society! There are some great articles to help keep you on track with your wellness goals along with a healthy recipe.
http://acs.m.delivery.net/w/webView?cid=13008383108&mid=1098262426&pid=17736&vid=13656&ee=anNwYXJrc0BkbWJhLmNvbQ__&si=&mv=H&bv=H&oc=N&sc=&k=11TYUQ
Live Well!
Joann
Check out the June edition of Healthy Living from the American Cancer Society! There are some great articles to help keep you on track with your wellness goals along with a healthy recipe.
http://acs.m.delivery.net/w/webView?cid=13008383108&mid=1098262426&pid=17736&vid=13656&ee=anNwYXJrc0BkbWJhLmNvbQ__&si=&mv=H&bv=H&oc=N&sc=&k=11TYUQ
Live Well!
Joann
Thursday, June 3, 2010
Work-Life Balance
Like many people, you may feel so consumed by your job and home that you don't take time or save energy to simply enjoy yourself. Creating emotional space for both work and life may seem impossible. But by making thoughtful choices you can honor both your professional and personal priorities to strive for a healthy balance.
Today is your day!
Take a moment to think about your work life and your life outside of work. Is there room for improvement, on both fronts? Using the ideas below as a starting point, list changes you can make to improve work-life balance and restore your sense of well-being.
Improve Interaction: Having a positive demeanor can go a long way toward creating a more enjoyable work environment. And having friendships at work can help defuse frustration and solve problems - while adding fun to everyday life.
Make a Date: Spending time with your spouse - without kids - is an important way to keep your relationship healthy. Sharing ups and downs helps keep life in perspective.
Find Quality Childcare: Knowing your little ones are in good hands gives you peace of mind while you're working. Explore your options until you're happy with your childcare situation
Mind Your Health: Schedule regular preventative care and take prescriptions as directed. Exercise, eat healthfully, relax, get enough sleep. And recharge by learning something new.
Volunteer: Mow your neighbor's lawn, deliver meals to someone in need, or coach a Special Olympics team. It doesn't matter who or how you help - everyone benefits when you volunteer.
Feed Your Soul: Whether or not you consider yourself religious or spiritual, refining your beliefs and living them out can promote a sense of purpose.
Pursuing personal interests, serving others, and spending time with friends and family make life meaningful. Whether you coach youth soccer or teach adults how to read, tapping into your unique talents and interests enriches your life!
Live Well!
Joann Sparks
Source: Health Enhancement Systems
Today is your day!
Take a moment to think about your work life and your life outside of work. Is there room for improvement, on both fronts? Using the ideas below as a starting point, list changes you can make to improve work-life balance and restore your sense of well-being.
Improve Interaction: Having a positive demeanor can go a long way toward creating a more enjoyable work environment. And having friendships at work can help defuse frustration and solve problems - while adding fun to everyday life.
Make a Date: Spending time with your spouse - without kids - is an important way to keep your relationship healthy. Sharing ups and downs helps keep life in perspective.
Find Quality Childcare: Knowing your little ones are in good hands gives you peace of mind while you're working. Explore your options until you're happy with your childcare situation
Mind Your Health: Schedule regular preventative care and take prescriptions as directed. Exercise, eat healthfully, relax, get enough sleep. And recharge by learning something new.
Volunteer: Mow your neighbor's lawn, deliver meals to someone in need, or coach a Special Olympics team. It doesn't matter who or how you help - everyone benefits when you volunteer.
Feed Your Soul: Whether or not you consider yourself religious or spiritual, refining your beliefs and living them out can promote a sense of purpose.
Pursuing personal interests, serving others, and spending time with friends and family make life meaningful. Whether you coach youth soccer or teach adults how to read, tapping into your unique talents and interests enriches your life!
Live Well!
Joann Sparks
Source: Health Enhancement Systems
Friday, May 21, 2010
It's just a slip: Be proactive and positive
Everybody slips now and then - it's part of the journey. But with a bit of planning and a positive attitude you'll keep your slips from turning into a slide.
Managing Slips
A slip doesn't make the entire day, week, month, or program a failure - it's just one action. Use the next opportunity to get back on track. The sooner you're moving forward again, the better you'll feel. Your long-term success depends on how you react and how well you plan to avoid future obstacles.
A for Attitude
If you're the type to say "Well, I had a piece of cake, so I might as well forget the whole thing" - snap out of it! A slip doesn't derail all of your efforts. Instead of being self-defeating, be self-affirming. Remind yourself you can do this. Your health and well-being are worth all the effort!
Take Action!
Start by creating an action plan for handling setbacks you may encounter in the weeks and months ahead. Write down your ideas as a promise to yourself - a promise you'll keep your commitment. Also, think about when you've tried to lose weight in the past, what roadblocks did you face? Again, write down any setbacks you may encounter and ideas to handle them.
Live Well!
Source: Health Enhancement Systems
Managing Slips
A slip doesn't make the entire day, week, month, or program a failure - it's just one action. Use the next opportunity to get back on track. The sooner you're moving forward again, the better you'll feel. Your long-term success depends on how you react and how well you plan to avoid future obstacles.
A for Attitude
If you're the type to say "Well, I had a piece of cake, so I might as well forget the whole thing" - snap out of it! A slip doesn't derail all of your efforts. Instead of being self-defeating, be self-affirming. Remind yourself you can do this. Your health and well-being are worth all the effort!
Take Action!
Start by creating an action plan for handling setbacks you may encounter in the weeks and months ahead. Write down your ideas as a promise to yourself - a promise you'll keep your commitment. Also, think about when you've tried to lose weight in the past, what roadblocks did you face? Again, write down any setbacks you may encounter and ideas to handle them.
Live Well!
Source: Health Enhancement Systems
Friday, May 14, 2010
American Cancer Society Newsletter
Hi Everyone,
Check out the May edition of Healthy Living from the American Cancer Society! There are some great articles to help keep you on track with your wellness goals along with a healthy recipe.
http://acs.m.delivery.net/w/webView?cid=12996107520&mid=1098262426&pid=16892&vid=13656&ee=anNwYXJrc0BkbWJhLmNvbQ__&si=&mv=H&bv=H&oc=N&sc=&k=11TYUQ
(And remember to report your challenge two results by May 15, 2010!)
Live Well!
Joann
Check out the May edition of Healthy Living from the American Cancer Society! There are some great articles to help keep you on track with your wellness goals along with a healthy recipe.
http://acs.m.delivery.net/w/webView?cid=12996107520&mid=1098262426&pid=16892&vid=13656&ee=anNwYXJrc0BkbWJhLmNvbQ__&si=&mv=H&bv=H&oc=N&sc=&k=11TYUQ
(And remember to report your challenge two results by May 15, 2010!)
Live Well!
Joann
Thursday, May 6, 2010
Challenge #3 FAQ
Hi Everyone,
Thanks for all your great questions concerning Challenge #3! I know it's going to be a tough one for many of us, me included. Here are a few clarifications to answer some common questions about our current challenge: Balancing recreation with leisure TV/computer time.
Is the one hour TV/Computer time separate or together? The time for TV/Computer is separate. We're limiting leisure TV time to no more than one hour each weekday, two hours each weekend day; and, leisure computer time to no more than one our each weekday, two hours each weekend day.
What if I exercise while watching TV? If you're exercising while watching TV, the time won't count against you.
Does paying my bills count as 'leisure' time? School work, volunteer work, bill paying/budgeting, family research, etc. won't count against you. But keep a healthy balance between those activities and your overall wellbeing (physical, emotional, family, social health).
What about running the TV while doing 'other' activities (ironing, house cleaning, laundry, knitting, etc.)? This is a tricky one. I suppose it would depend on what you're watching. Often times we turn on the TV or radio for background noise. But, I think when we always have 'noise' going on, it can be hard for our minds to calm down and allow room for inspiration in other areas of our lives. So I leave this one up to your discretion (you are, after-all, getting work done). If you choose to watch TV while doing 'other' activities, try to make it something inspirational, motivational, and/or educational.
What if it's bad weather, do I have to do something outdoors? The real goal of this challenge to spend less time watching and more time doing. Your activity doesn't always need to be outdoors to be in the spirit of the challenge.
You don't have to reach the goal at 100%. I know there are some perfectionists out there, but you don't have to be perfect. You have 12 days off throughout the challenge - use them for a movie or sports night, or whatever else you'd like to do!
Hope that helps, but if you have more questions - always ask!
Live Well!
Joann Sparks
Wellness Coordinator
Deseret Mutual
1-801-578-5742
jsparks@dmba.com
Thanks for all your great questions concerning Challenge #3! I know it's going to be a tough one for many of us, me included. Here are a few clarifications to answer some common questions about our current challenge: Balancing recreation with leisure TV/computer time.
Is the one hour TV/Computer time separate or together? The time for TV/Computer is separate. We're limiting leisure TV time to no more than one hour each weekday, two hours each weekend day; and, leisure computer time to no more than one our each weekday, two hours each weekend day.
What if I exercise while watching TV? If you're exercising while watching TV, the time won't count against you.
Does paying my bills count as 'leisure' time? School work, volunteer work, bill paying/budgeting, family research, etc. won't count against you. But keep a healthy balance between those activities and your overall wellbeing (physical, emotional, family, social health).
What about running the TV while doing 'other' activities (ironing, house cleaning, laundry, knitting, etc.)? This is a tricky one. I suppose it would depend on what you're watching. Often times we turn on the TV or radio for background noise. But, I think when we always have 'noise' going on, it can be hard for our minds to calm down and allow room for inspiration in other areas of our lives. So I leave this one up to your discretion (you are, after-all, getting work done). If you choose to watch TV while doing 'other' activities, try to make it something inspirational, motivational, and/or educational.
What if it's bad weather, do I have to do something outdoors? The real goal of this challenge to spend less time watching and more time doing. Your activity doesn't always need to be outdoors to be in the spirit of the challenge.
You don't have to reach the goal at 100%. I know there are some perfectionists out there, but you don't have to be perfect. You have 12 days off throughout the challenge - use them for a movie or sports night, or whatever else you'd like to do!
Hope that helps, but if you have more questions - always ask!
Live Well!
Joann Sparks
Wellness Coordinator
Deseret Mutual
1-801-578-5742
jsparks@dmba.com
Tuesday, April 27, 2010
Living Healthy Reminder!
Hi Everyone!
Challenge two ends Friday, April 30 …
Congratulations to all of you who reached the challenge goals (and to those of you who tried!) You can now report your results for challenge two online at www.dmba.com. Just log in with your Deseret Mutual ID number and password (if you have trouble with your login, contact our customer service team at 1-800-777-3622.) Select the Living Healthy tab and then the Living Healthy Program link on the left of the page. From there, select the Report Your Challenge Results.
Online reporting will be open until May 15, 2010!
Challenge three is about to begin …
Challenge three starts Saturday, May 1! Attached is a description of the challenge rules along with the challenge calendar. You can also find this information on our Web site at www.dmba.com (Living Healthy tab, Living Healthy Program, Program Challenges).
Let me know if you have any questions.
Live well!
Joann Sparks
jsparks@dmba.com
Challenge two ends Friday, April 30 …
Congratulations to all of you who reached the challenge goals (and to those of you who tried!) You can now report your results for challenge two online at www.dmba.com. Just log in with your Deseret Mutual ID number and password (if you have trouble with your login, contact our customer service team at 1-800-777-3622.) Select the Living Healthy tab and then the Living Healthy Program link on the left of the page. From there, select the Report Your Challenge Results.
Online reporting will be open until May 15, 2010!
Challenge three is about to begin …
Challenge three starts Saturday, May 1! Attached is a description of the challenge rules along with the challenge calendar. You can also find this information on our Web site at www.dmba.com (Living Healthy tab, Living Healthy Program, Program Challenges).
Let me know if you have any questions.
Live well!
Joann Sparks
jsparks@dmba.com
Monday, April 12, 2010
Pop Quiz Answer
Sorry I didn't get this up on Friday! The answer is ...
c. Regular physical activity is the most effective way to maintain weight loss. The majority of people in the study claimed physical activity had become an important part of their lives.
So, Take Action!
If you're not doing the wellness challenges I'd encourage you to keep track of your exercise for at least a month. This can be as simple as putting a sticker on your calendar for the days you exercised at least 30 minutes. Are you exercising more days than not? Learn to make exercise a priority and you're on your way to lifelong fitness. Wellness is a journey that goes one step at a time! Take that one step!
Live Well!
Joann Sparks
jsparks@dmba.com
c. Regular physical activity is the most effective way to maintain weight loss. The majority of people in the study claimed physical activity had become an important part of their lives.
So, Take Action!
If you're not doing the wellness challenges I'd encourage you to keep track of your exercise for at least a month. This can be as simple as putting a sticker on your calendar for the days you exercised at least 30 minutes. Are you exercising more days than not? Learn to make exercise a priority and you're on your way to lifelong fitness. Wellness is a journey that goes one step at a time! Take that one step!
Live Well!
Joann Sparks
jsparks@dmba.com
Thursday, April 8, 2010
POP QUIZ
Research from the National Weight Control Registry, which tracks people who have lost at least 30 pounds and kept it off for at least one year, has shown:
A) If you’ve been overweight since childhood, it is nearly impossible to lose weight and keep it off
B) If you’ve dieted and failed many times, you are doomed
C) Regular physical activity is the best way to maintain weight loss
D) If you want to lose and maintain weight, you’ll have to eat like a bird for the rest of your life
E) It’s very hard to lose weight after the age of 40
Check back tomorrow (Friday, April 9) for the answer
Live Well!
Joann
jsparks@dmba.com
A) If you’ve been overweight since childhood, it is nearly impossible to lose weight and keep it off
B) If you’ve dieted and failed many times, you are doomed
C) Regular physical activity is the best way to maintain weight loss
D) If you want to lose and maintain weight, you’ll have to eat like a bird for the rest of your life
E) It’s very hard to lose weight after the age of 40
Check back tomorrow (Friday, April 9) for the answer
Live Well!
Joann
jsparks@dmba.com
Thursday, April 1, 2010
American Cancer Society Newsletter
Hi Everyone,
Check out the April edition of Healthy Living from the American Cancer Society! There are some great articles to help keep you on track with your wellness goals along with a healthy recipe.
http://acs.m.delivery.net/w/webView?cid=12987745558&mid=1098262426&pid=15616&vid=13656&ee=anNwYXJrc0BkbWJhLmNvbQ__&si=&mv=H&bv=H&oc=N&sc=&k=11TYUQ
Live Well!
Check out the April edition of Healthy Living from the American Cancer Society! There are some great articles to help keep you on track with your wellness goals along with a healthy recipe.
http://acs.m.delivery.net/w/webView?cid=12987745558&mid=1098262426&pid=15616&vid=13656&ee=anNwYXJrc0BkbWJhLmNvbQ__&si=&mv=H&bv=H&oc=N&sc=&k=11TYUQ
Live Well!
Thursday, March 25, 2010
Eating While Working?
Do you often eat while doing other activities? If so, you're fostering a habit that is highly associated with weight gain over time. Check out the example of activities listed below that many of us do in combination with eating - mark the ones that apply to you to create awareness.
- Reading
- Watching TV
- Using your computer (leisure/work)
- Driving
- Watching a sports event
- Preparing meals
Take Action!
Separate eating from other activities! Try 'mindful eating' for at least a week which means being fully present while eating; paying attention to hunger, fullness, and everything in between like texture, taste, and aromas. Write down what you learned from the experience and then consider adopting mindful eating as a life-long habit.
Live Well!
Joann Sparks
jsparks@dmba.com
- Reading
- Watching TV
- Using your computer (leisure/work)
- Driving
- Watching a sports event
- Preparing meals
Take Action!
Separate eating from other activities! Try 'mindful eating' for at least a week which means being fully present while eating; paying attention to hunger, fullness, and everything in between like texture, taste, and aromas. Write down what you learned from the experience and then consider adopting mindful eating as a life-long habit.
Live Well!
Joann Sparks
jsparks@dmba.com
Thursday, March 18, 2010
Eating Out Healthfully
When you're trying your best to eat healthfully, a restaurant menu can seem overwhelming. The temptations are plenty and healthy choices seem few and far between. But don't worry - with creative planning plus a good eye, eating out can align with your nutrition goals. Even restaurants that aren't exactly known for healthy fare aren't off limits...you just need to use a few tricks.
Forget the Bread: Bread baskets and chips add to your calorie intake but rarely have much nutritional value. If you can't resist the temptation, tell the server you'll be skipping those items.
Choose Vinaigrette: Instead of creamy dressing, ask for vinaigrette - it's usually lower in calories and made from a healthy base (such as olive oil).
Sub the Side Dish: If the side dish that comes with your meal isn't the best, look for healthier alternatives such as steamed veggies, brown rice, or a side salad.
Opt for an App: Consider ordering an appetizer instead of a full meal. The portion is smaller - you'll get all of the flavor with fewer calories.
Order Lean Protein: Select a lean entree; poultry and seafood are usually good alternatives. Also pay attention to how the dish is prepared - go with grilled or steamed options.
Half It: When your meal arrives, immediately split it in half and bring the leftovers home for the next day. Or have your server split your meal before it arrives.
Get Sauce on the Side: If your meal includes a rich sauce, there's no need to forgo it altogether. Just ask for sauce on the side - you'll still enjoy the flavor, but you'll eat less of it.
Share Dessert: You could skip dessert, but we all deserve a tread now and then. So choose your favorite and split it with a friend/family member. Then take time to enjoy every bite!
Take Action!
For a handy reference when you're in a hurry, check your favorite restaurants' Web sites and write nutrition detail on some of the menu items.
Live Well!
Joann Sparks
Source: Health Enhancement Systems
Forget the Bread: Bread baskets and chips add to your calorie intake but rarely have much nutritional value. If you can't resist the temptation, tell the server you'll be skipping those items.
Choose Vinaigrette: Instead of creamy dressing, ask for vinaigrette - it's usually lower in calories and made from a healthy base (such as olive oil).
Sub the Side Dish: If the side dish that comes with your meal isn't the best, look for healthier alternatives such as steamed veggies, brown rice, or a side salad.
Opt for an App: Consider ordering an appetizer instead of a full meal. The portion is smaller - you'll get all of the flavor with fewer calories.
Order Lean Protein: Select a lean entree; poultry and seafood are usually good alternatives. Also pay attention to how the dish is prepared - go with grilled or steamed options.
Half It: When your meal arrives, immediately split it in half and bring the leftovers home for the next day. Or have your server split your meal before it arrives.
Get Sauce on the Side: If your meal includes a rich sauce, there's no need to forgo it altogether. Just ask for sauce on the side - you'll still enjoy the flavor, but you'll eat less of it.
Share Dessert: You could skip dessert, but we all deserve a tread now and then. So choose your favorite and split it with a friend/family member. Then take time to enjoy every bite!
Take Action!
For a handy reference when you're in a hurry, check your favorite restaurants' Web sites and write nutrition detail on some of the menu items.
Live Well!
Joann Sparks
Source: Health Enhancement Systems
Friday, March 12, 2010
Don't Forget
Today is the last day to report your challenge one results online. You can report your results by visiting our Web site at http://www.dmba.com/. Just log in and go the Living Healthy page. If you have any trouble, let me know!
Also...
Check out this months edition of Healthy Living by the American Cancer Society!
http://acs.m.delivery.net/w/webView?cid=12979568304&mid=1098262426&pid=13956&vid=13656&ee=anNwYXJrc0BkbWJhLmNvbQ__&si=&mv=H&bv=H&oc=N&sc=&k=11TYUQ
Live Well!
Joann Sparks
jsparks@dmba.com
Also...
Check out this months edition of Healthy Living by the American Cancer Society!
http://acs.m.delivery.net/w/webView?cid=12979568304&mid=1098262426&pid=13956&vid=13656&ee=anNwYXJrc0BkbWJhLmNvbQ__&si=&mv=H&bv=H&oc=N&sc=&k=11TYUQ
Live Well!
Joann Sparks
jsparks@dmba.com
Friday, March 5, 2010
Navigating the Hurdles
When it comes to creating and maintaining a healthy lifestyle, you're going to experience ups and downs. You'll have good days, and days that don't go as well. For long-term success, it's important to focus on your accomplishments. Acknowledge your setbacks and learn from them.
Have a Positive Focus
There are bound to be times when you're not feeling great about your efforts. But it's crucial to concentrate on the positive. Here are a few ideas for staying positive as you work toward a healthy lifestyle.
Inspire Within: What went well for you today? Why? How did you make it happen? Asking yourself these questions at the end of each day can help keep your attitude upbeat, even if the day's results weren't perfect. Jot down notes to remind yourself what works well for you.
Make a List: Write down your life achievements and daily victories - keep the list handy. When you're struggling, review your list and pat yourself on the back.
Practice Kindness: We're often harder on ourselves than anyone else. Treat yourself as you would a friend or family member who is tackling a life change. Be kind, patient, and supportive of your own efforts.
Enlist Support: It's important to have someone you can rely on to be a voice of reason. Ask a close friend or family member to help you stay positive - with reminders, encouraging words, and applause.
Lend a Hand: Helping others cultivates a healthy self-esteem. Volunteer or consider signing up for a 5K charity walk - it will boost your weight loss efforts and your mood.
Reward Yourself: Behavior change is hard work, so it's nice to treat yourself. Buy the new workout clothes, book, or tool you've always wanted. Enjoy a game of golf, concert, or pedicure - whatever makes you feel rewarded.
Source: Health Enhancement Systems
Have a Positive Focus
There are bound to be times when you're not feeling great about your efforts. But it's crucial to concentrate on the positive. Here are a few ideas for staying positive as you work toward a healthy lifestyle.
Inspire Within: What went well for you today? Why? How did you make it happen? Asking yourself these questions at the end of each day can help keep your attitude upbeat, even if the day's results weren't perfect. Jot down notes to remind yourself what works well for you.
Make a List: Write down your life achievements and daily victories - keep the list handy. When you're struggling, review your list and pat yourself on the back.
Practice Kindness: We're often harder on ourselves than anyone else. Treat yourself as you would a friend or family member who is tackling a life change. Be kind, patient, and supportive of your own efforts.
Enlist Support: It's important to have someone you can rely on to be a voice of reason. Ask a close friend or family member to help you stay positive - with reminders, encouraging words, and applause.
Lend a Hand: Helping others cultivates a healthy self-esteem. Volunteer or consider signing up for a 5K charity walk - it will boost your weight loss efforts and your mood.
Reward Yourself: Behavior change is hard work, so it's nice to treat yourself. Buy the new workout clothes, book, or tool you've always wanted. Enjoy a game of golf, concert, or pedicure - whatever makes you feel rewarded.
Source: Health Enhancement Systems
Friday, February 26, 2010
Living Healthy Reminders!
Challenge one ends February 28 …
Congratulations to all of you who reached the challenge goal (and to those of you who tried!) You can now report your results for challenge one online at www.dmba.com. Just log in with your Deseret Mutual ID number and password (if you have trouble with your login, contact our customer service team at 1-800-777-3622.) Select the Living Healthy tab and then the Living Healthy Program link on the left of the page. From there, select the Report Your Challenge Results.
Online reporting will be open until March 12!
Challenge two is about to begin …
Challenge two starts Monday, March 1! You can find information about the challenge on our Web site at www.dmba.com (Living Healthy tab, Living Healthy Program, Program Challenges). In addition to exercise, you’ll choose a meal (breakfast, lunch, or dinner) and give it a healthy make-over!
If you have any questions please let me know.
Live Well!
Joann Sparks
Wellness Coordinator
Deseret Mutual
(801) 578-5742
Congratulations to all of you who reached the challenge goal (and to those of you who tried!) You can now report your results for challenge one online at www.dmba.com. Just log in with your Deseret Mutual ID number and password (if you have trouble with your login, contact our customer service team at 1-800-777-3622.) Select the Living Healthy tab and then the Living Healthy Program link on the left of the page. From there, select the Report Your Challenge Results.
Online reporting will be open until March 12!
Challenge two is about to begin …
Challenge two starts Monday, March 1! You can find information about the challenge on our Web site at www.dmba.com (Living Healthy tab, Living Healthy Program, Program Challenges). In addition to exercise, you’ll choose a meal (breakfast, lunch, or dinner) and give it a healthy make-over!
If you have any questions please let me know.
Live Well!
Joann Sparks
Wellness Coordinator
Deseret Mutual
(801) 578-5742
Friday, February 19, 2010
And the Pop Quiz Answer is ...
c. Less than 150 calories.
Examples could be: a large apple OR 2 saltine crackers and 1 oz. of cheese OR a granola bar OR 1 cup of juice OR 16 cashew nuts OR 21 pretzels OR 3 cups of unbuttered popcorn. You don’t get a lot of food for 150 calories. On the other hand, passing up your daily 150 calorie snack can result in the loss of 15 pounds in a year.
Take Action!
Pay attention to food labels, noting the serving size. You may think a serving is one cup when the calories are calculated for only a half cup. Be a smart label reader to understand what you're eating. Reading labels may make it easier to pass up foods that are high in calories yet low in nutrients.
Examples could be: a large apple OR 2 saltine crackers and 1 oz. of cheese OR a granola bar OR 1 cup of juice OR 16 cashew nuts OR 21 pretzels OR 3 cups of unbuttered popcorn. You don’t get a lot of food for 150 calories. On the other hand, passing up your daily 150 calorie snack can result in the loss of 15 pounds in a year.
Take Action!
Pay attention to food labels, noting the serving size. You may think a serving is one cup when the calories are calculated for only a half cup. Be a smart label reader to understand what you're eating. Reading labels may make it easier to pass up foods that are high in calories yet low in nutrients.
Thursday, February 18, 2010
Pop Quiz ...
What’s a good guideline for snacks?
a. The more, the merrier
b. Less than 500 calories
c. Less than 150 calories
d. Half of a large pizza
Check back tomorrow for the answer!
a. The more, the merrier
b. Less than 500 calories
c. Less than 150 calories
d. Half of a large pizza
Check back tomorrow for the answer!
Thursday, February 11, 2010
American Cancer Society Newsletter
Hi Everyone!
Check out the February edition of Healthy Living from the American Cancer Society! There are some great articles to help keep you on track with your wellness goals along with a healthy recipe.
http://acs.m.delivery.net/w/webView?cid=12971831712&mid=1098262426&pid=12750&vid=13656&ee=anNwYXJrc0BkbWJhLmNvbQ__&si=&mv=H&bv=H&oc=N&sc=&k=11TYUQ
Check out the February edition of Healthy Living from the American Cancer Society! There are some great articles to help keep you on track with your wellness goals along with a healthy recipe.
http://acs.m.delivery.net/w/webView?cid=12971831712&mid=1098262426&pid=12750&vid=13656&ee=anNwYXJrc0BkbWJhLmNvbQ__&si=&mv=H&bv=H&oc=N&sc=&k=11TYUQ
Thursday, February 4, 2010
Is Your Wellness Refund Short $50?
Many of you have received your wellness refund for 2009; congratulations, you've earned it!!
So what's the FAQ now? 'Why is my check short $50?'
The Answer:
Because of a new federal law, some of you received the PHA portion of your refund ($50) early -back in November/December of 2009. If you're not sure whether you received this money, simply visit our Web site at www.dmba.com and review your claims history. If you received the $50 early, it will show up there - you'll be able to see if and when a wellness claim was processed for you!
If you didn't receive your PHA portion early and you still feel there is a problem, please don't hesitate to contact me!
Live Well!
Joann
(801) 578-5742
jsparks@dmba.com
So what's the FAQ now? 'Why is my check short $50?'
The Answer:
Because of a new federal law, some of you received the PHA portion of your refund ($50) early -back in November/December of 2009. If you're not sure whether you received this money, simply visit our Web site at www.dmba.com and review your claims history. If you received the $50 early, it will show up there - you'll be able to see if and when a wellness claim was processed for you!
If you didn't receive your PHA portion early and you still feel there is a problem, please don't hesitate to contact me!
Live Well!
Joann
(801) 578-5742
jsparks@dmba.com
Monday, February 1, 2010
And the answer is ...
c. 20 pounds!
This is figured by taking 200 calories x 365 days/year = 73,000 calories. Divide that by 3500 (since 3500 = 1 pound) and you get 20.8 pounds lost! Another way is to divide the total number of calories you consume by 10 (200 divided by 10 = 20 pounds). If you drink more than one bottle of pop a day, you can take this even further!
This is figured by taking 200 calories x 365 days/year = 73,000 calories. Divide that by 3500 (since 3500 = 1 pound) and you get 20.8 pounds lost! Another way is to divide the total number of calories you consume by 10 (200 divided by 10 = 20 pounds). If you drink more than one bottle of pop a day, you can take this even further!
Friday, January 29, 2010
Pop Quiz ...
One 16 oz. bottle of soda pop contains approximately 200 calories. If you are in a daily pop habit, switching to water for this ONE bottle of pop could help you lose how much weight in a year?
a. 5 pounds
b. 10 pounds
c. 20 pounds
d. 50 pounds
Check back later for the answer!
a. 5 pounds
b. 10 pounds
c. 20 pounds
d. 50 pounds
Check back later for the answer!
Thursday, January 21, 2010
Colorful Choices
Getting enough produce is the single most important eating habit you can adopt for better health. For maximum benefits, choose from a variety of colors - red, orange, yellow/white, green, and blue/purple. By spreading daily fruit and vegetable choices across the rainbow, you're guaranteed the best nutrition along with many other health benefits:
Give it a try ...
From a banana at breakfast to steamed broccoli with dinner, produce has a place in every meal and snack. Write down a few ideas for eating more fruits and vegetables throughout the day!
Source: Health Enhancement Systems
- Fruits/veggies are low in calories and packed with antioxidants
- Produce can lower your risk of heart disease, some cancers, diabetes, hypertension, and stroke
- Vegetables and fruits are high in complex carbs - incorporate them in every meal for a long-lasting energy boost
- Packed with vitamins and minerals, produce helps burn calories and maintain your metabolism - this is great for weight control
Give it a try ...
From a banana at breakfast to steamed broccoli with dinner, produce has a place in every meal and snack. Write down a few ideas for eating more fruits and vegetables throughout the day!
Source: Health Enhancement Systems
Thursday, January 14, 2010
American Cancer Society Newsletter
Hi Everyone!
Check out the January edition of Healthy Living from the American Cancer Society! There are some great articles to help keep you on track with your wellness goals along with a healthy recipe.
http://a676.g.akamaitech.net/f/676/773/60m/images.delivery.net/cm50content/19439/12968/page-1c.html
Check out the January edition of Healthy Living from the American Cancer Society! There are some great articles to help keep you on track with your wellness goals along with a healthy recipe.
http://a676.g.akamaitech.net/f/676/773/60m/images.delivery.net/cm50content/19439/12968/page-1c.html
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