BetterU Women Complete 12-Week Health Challenge

Congratulations to the Fairfield County women who completed the American Heart Association 12-week BetterU Challenge, sponsored by Stamford Hospital! What a wonderful evening to celebrate their achievements and send them off on the next leg of their healthy journey. Even though BetterU is over, we know they will take their new healthy habits with them to live a heart-healthier life!

Thank you to Stamford Hospital, the BetterU program sponsor, for their support of the program and for their commitment to women's health. And many thanks to the staff supporting the participants for their leadership, inspiration and motivation!

And thanks to Kendra Porter, Image Consultant, Glo Beauty Bar and Denise Simon Studios for providing free beauty makeovers for the group for the evening! 

The BetterU participants had some outstanding results from the program!

As a group:

• 42.2 lbs total weight loss or 3.0% drop in body weight for group overall
• 26.4% drop in triglycerides 
• 4.1% drop in fasting glucose
• 8.7% drop in resting heart
• 4.2% drop in diastolic blood pressure
• 25.3 inches lost around the waist or 6.9% drop in waist circumference
• 2.8% drop in body fat percentage
• 53.3% increase in flexibility
• 31% increase in sit-ups (core strength)
• 94.4% increase in pushups (muscular strength)
• 70% increase in balance test time
• 100% increase per day in fruit and vegetable intake (double intake from program start)
• 50% increase per week in heart healthy fish intake
• 41.7% increase per week in whole grain intake (less refined starches/grains more whole)
• 41.5% drop in daily sodium intake (average drop of 1493 mg/day)
• 93% drop in calories per week from added sugars
• 58.3% increase in nuts/seeds/legumes intake per week
• 81.8% decrease in processed meat intake per week
• 58.7% drop in saturated fat percentage of total daily calorie intake
• 23.3% increase in American Heart Association My Life Check score

 Individual successes include:

• Highest weight loss for an individual participant 17 lbs
• A 10 point increase in HDL level
• A 201 point drop in triglyceride level
• A 13 point drop in fasting glucose level
• A 6.25 loss of inches around the waist
• An increase in pushups of 13 and an increase in sit-ups of 13
• A participant who increased her weekly exercise minutes by 270
• A participant who increase her daily intake of fruits and vegetables by 4 cups

Thanks to all the participants for their 12-weeks of working hard to improve their health. You've shown us that preventing heart disease and stroke is within our control!

We invite everyone to learn more about preventing women's #1 killer--heart disease, at www.goredforwomen.org .

Thank you & Congratulations

I just want to say thank you to the American Heart Assoc and my employer Stamford Hospital for giving us all this opportunity to be a part of the Fairfield County CT BetterU program.  We graduated today and now it is our time to pay it forward and help others in our family and community to learn to live a healthier life.  Thank you to all that were apart of this journey. Gavin for your words of encouragement and culinary skills in the kitchen.  Ginger for her dedication to us in the gym and to always making me feel good about myself even if I didnt want to be at the gym.  To the staff at the American Heart Assoc. for bringing this great program to our area.  To Kendra Porter and her hair and makeup staff for making us models for a day and teaching us that beauty isnt always a size 2.  To the employees at Stamford Hospital for all you did for us and the encouagement you gave to us.  To anyone else I may have forgotten to thank, please except this as a personal thank you to you because without you all we could not have done it alone. Now to as Maryann calls us the BetterU Babes. I am so blessed to have met you all, learned your stories and I truely hope we can all stay somehow still connected.  Congrats to all, may life give you happy and healthier years to come..

Healthy Lifestyle Changes After 12-Week BetterU Challenge Celebrated

We are so happy to celebrate the women who participated in the AHA’s BetterU challenge! Looking forward to seeing everyone at Stamford Hospital’s Tully Health Center tonight from 3:00-5:00 p.m. For the last 12 weeks, these women have been on a personal journey towards meaningful lifestyle changes to improve their heart health!

The BetterU Makeover Challenge was sponsored by Stamford Hospital, and program’s goal is to remind all women of the importance of making healthy lifestyle choices to prevent heart disease and stroke, the number one and three killers of women, respectively.

“I am extremely pleased at how engaged and motived the women were about learning and participating in subtle changes in their lives,” said Gavin Pritchard, RD, Dietician-Chef, Stamford Hospital. “Each of them found and integrated those components that fit most comfortably with their interests – which helped them positively impact their health scores.”

During the program, each of the participants received a three-month membership to Stamford Hospital’s Health & Fitness Institute, baseline and 12-week medical readings, culinary and nutrition classes, heart health seminars and group workouts. They have been sharing their personal stories on a dedicated program blog and were recognized during the annual Go Red for Women luncheon on May 30 in Greenwich. They also received beauty makeovers from Kendra Porter, Image Consultant, Glo Beauty Bar and Denise Simon Studios.

“Once again, our collaboration with the AHA on the BetterU Challenge helps provide the women in our community with valuable resources and guidance to make informed and heart healthy decisions that positively impact their lives,” said Kathy Silard, RN, Executive Vice President and Chief Operating Officer at Stamford Hospital. “Heart disease is very much a preventable disease, yet continues to claim the lives of thousands of women each year.”

  

A study by the American Heart Association found that more than 80 percent of cardiac events in women are preventable through simple lifestyle choices involving diet, exercise and smoking.

Looking forward to hearing the results tonight!

Hi Everyone!
      Looking forward to seeing everyone at the unvailing tomorrow.Exciting news-I finally reached the 20 lb.mark!Looking to lose 20 more.I am so grateful that my cholesterol has dropped and my trigliseroids have gone way down.This program really works.Thanks to everyone who helped me achieve all of this!oxox-Margie

Hi everyone!
    
         Looking forward to seeing everyone tomorrow at the unvailing.Exciting news-finally hit the 20 lb.mark!Looking to lose 20 more.I am so grateful that my cholestrol has dropped and my triglycerides are way lower!This program really works.Thanks to everyone whose helped me with this success!oxox-Margie

Thanks, Kendra

I was a bit anxious about the idea of Kendra Porter coming to my house and going through closets, jewelry, etc. but I enjoyed the experience more than I expected.  Kendra is very low key and non judgmental and just works with whatever you have.  I also appreciated her tips on proper fit and what to buy in the future.  Thanks again.

Thank You

Well today I had my final follow up with Gavin and Ginger and I have to say I am very proud of myself.  Some numbers stayed the same, some changed, but to me for the first time in my life those numbers were not a huge concern.  After teen years fighting an eating disorder and as an adult always weighing myself, and always obcessing about weight I have come to learn with this program that its ok to STOP the obcession, excerise doing things that feel good and are interesting to you and to eat healthy and if at times you dont its ok, that is why we are given the gift of a next meal to eat heathier.  In this whole journey Gavin is the person that has turned my life around.  I told him in our first meeting, I am a good starter, but I never finish. Today sitting with him I said to him, I did it, I finished and I am so happy to be able to hit my 50th birthday this week, with a new attitude toward health and nutrtion. I know longer have to obcess. I have a new attitude and I am so appreciative for all I have learned.

Thank you all SO much

for the wonderful dress prize.  I am honored and will wear it proudly.  It helps me in terms of willpower to know I need to show up at next year's American Heart Association Go Red for Women luncheon having maintained a healthy lifestyle. 

For me, the biggest prize is having met my teammates and the professionals at Stamford Hospital and the American Heart Association.  I feel like I learn something every time we are together.  Looking forward to seeing everyone at our unveiling if not before.

June 1-8 is CPR/AED Awareness Week - Learn Hands-Only CPR with One-Minute Video

National CPR Awareness Week is June 1-8 and the American Heart Association wants residents to know the two simple steps of Hands-Only^™ CPR to be prepared when sudden cardiac arrest strikes.

Hands-Only CPR has just two simple steps: 1) If you see a teen or adult suddenly collapse, call 9-1-1; and 2) Push hard and fast in the center of the chest to the beat of the classic Bee Gees’ song “Stayin’ Alive.”

Cardiac arrest is a leading cause of death with over 420,000 out-of-hospital cases occurring every year in the United States. When a teen or adult has a cardiac arrest, survival depends on immediately receiving CPR from someone nearby. Survival rates drop as much as 10 percent for every minute that goes by without intervention.

In an effort to spread this lifesaving message to a younger generation, the AHA and Wellpoint Foundation have teamed up with DJ Earworm to create a mash-up of other well-known songs that have the right rate to guide compressions for Hands-Only CPR, and coincidentally, have a life-saving message.

The Bees Gees’ hit song "Stayin’ Alive" and the songs in Earworm’s new “Hands-Only CPR Mash-Up” have rates of at least 100 beats per minute, the same rate recommended for performing Hands-Only CPR.

Hands-Only CPR has been shown to be equally as effective as CPR with breaths, and people are more likely to feel comfortable performing it. A December 2012 study published in the American Heart Association’s journal, Circulation found that Hands-Only CPR performed by bystanders keeps more people alive with good brain function after experiencing a cardiac arrest. According to the American Heart Association, people feel more confident performing Hands-Only CPR and are more likely to remember the correct rhythm when trained to the beat of a familiar song.

Eighty percent of out-of-hospital cardiac arrests happen in private or residential settings. The life you save with CPR will most likely be a loved one. Bystanders can help save a life from cardiac arrest by watching a one-minute video to learn the simple steps of Hands-Only CPR online at www.heart.org/handsonlycpr 

Hands-Only CPR has just two simple steps. If you see a teen or adult suddenly collapse,

(1) Call 9-1-1; and

(2) Push hard and fast in the center of the chest to the beat of the disco song “Stayin’ Alive” or any of these lifesaving hits until help arrives!

The American Heart Association is advocating for Hands-Only CPR training in schools through the CPR in Schools legislation. So far, 16 states across the country now require CPR training prior to graduation, ensuring that one million students who graduate annually in these states will be taught CPR. AHA volunteer advocates will visit the New York State capitol on June 3^rd to rally for the legislation. To support the bill, visit www.becprsmart.org.

To learn more about the Hands-Only CPR campaign and get ready to save a life visit www.heart.org/handsonlycpr or facebook.com/AHACPR.

To learn more about infant and child CPR, please visit www.heart.org/CPR. The American Heart Association sets the standards for CPR training and treating cardiovascular emergencies. We train 12 million people yearly in the U.S. in CPR.

Congratulations Mary Ann!!!

My Dear Mary Ann:
I am so happy and so proud of you!!!   I can't think of anyone who deserves the award more than you.  You have such a great team spirit.  You've really became the glue that has held this group together.
It has been a great experience knowing you and sharing recipes and health information.  You are fun and sweet.  You are a lovely lady!
Best Regards and congratulations again.
Gabriela

Go Red Luncheon

I'd like to extend my gratitude to all the people involved in the great activity and wonderful lunch yesterday at the Hyatt.  As always, the workshops and presentations were full of useful information. I thank all the professionals who so generously have shared their time and knowledge with us.
The entire BetterU Program has been such an education for me and, I feel that  yesterday  was a celebration of that and the accomplishments that we've all achieved.
It was so inspiring to see every all those beautiful ladies dressed in red; it showed all the genuine care and concern for the cause of living a long healthy life.
Thanks again for the great time we had yesterday!!!!

Looking forward

 As we look forward to our future we all will be taking with us different parts of this journey. Some will have learned they love to excerise, others may have found the joy of cooking. But no matter what big or small we all will walk away with some kind of positive experience. I know for myself that I learned to love myself just the way I am and to give myself credit for all the littlest things I do for myself and my health. Little things turn into big things. I always believe in paying it forward. I just graduated from the Institute for Integrative Nutrition in NYC and with what I learned there and here my future is to pay it forward and educate women on how to live healthy and lovethemselves. See you all tomorrow  

Big Week in Better U Land

Sorry I missed the cardio talk tonight but I had theater tickets I couldn't change.  Weds. at 5:30 we have the Shop Rite tour, which should be interesting and informative and Fri. starting at 9:30am we have the Go Red Luncheon.  Really looking forward to those events and seeing as much of the team as possible.  I love this program.

Wear Red Proudly

Hey ladies I hope all are as excited as I am for us to be attending the Go Red For Women Luncheon. That day we all wear our red outfits proudly knowing we learn a lot of great information to live our life forward and pass on to others.  Thank you to everyone that has helped us on this journey. 

Feeling GOOD

Hi Everyone!
      I am so glad to be feeling better.I actually attened my regular class today,plus two more!It was my first time in the pool!It was such fun and very therapeutic.I feel much stronger and happier since joining this program.Everyone involved has been so  friendly and helpful. 
      Melanie and I would like to especially thank Lisa our fabulous trainer and Gavin our wonderful nutritionist/chef For all their encouragement and guidance.
      Keep up the good work!We are all here to support each other.
                                           OXOXOX

Summertime Snacks

Thanks to Gavin Pritchard, RD, Dietician-Chef with Stamford Hospital's Population Health and Prevention program for providing a cooking demo for the BetterU participants. 

Gavin focused on healthy summertime snacks including a strawberry salsa, white bean and roasted garlic dip, and fresh vegetable spring rolls. 

Summer is a great time to enjoy nature's bounty and get to the 5-8 servings of fruits & veggies daily. Eating more fruits & vegetables provides more nutrients and they are lower in calories than snacks including refined sugar & carbs--great if you're trying to get into your healthy weight range.

More healthy eating tips:

·         Eat the rainbow! Go green and red, orange, yellow, purple and more.  Serve green leafy salads or fruit salads (or a combination of both, like baby spinach with strawberries or mixed greens with orange slices) instead of mayonnaise-based salads.

·         Add avocado or leftover chicken as an accessory – not the star – of your healthy salad.

·         Dress salads lightly with low-fat dressing or just a drizzle of balsamic, fresh lemon juice and extra virgin olive oil

·         Add some crunch – and healthier fats – with some toasted walnuts or almonds.

Keep snacks, drinks and desserts healthy:

·         Need crunchy foods? Instead of potato chips, which can be high in saturated and trans fats, serve vitamin-rich raw veggies like cucumber, carrot, pepper and celery sticks; broccoli and cauliflower florets and cherry tomatoes with a low-fat dip.

·         Drink more water. Soda, energy drinks and flavored-teas are loaded with sugars and calories.

·         When drinking juice, have a small (6-ounce) glass of 100% unsweetened fruit or vegetable juice (low sodium) – not “fruit drink” or “punch."

Find more tips at www.heart.org/nutrition .

Spanish-style potato tortilla (The Go Red Women Cookbook, page 233). Total Success!!!!

Dear Friends,
I invite you to try this incredibly easy to make and delicious dish! It is so tasty. I made yesterday for the first time and I served it with chicken tenders (marinated from the night before in a mix of  a tablespoon of canola oil, cilantro, garlic, cumin, oregano and dill) and Greek salad with reduced fat Feta cheese.
It was a total success and the biggest bonus was that it was so easy to make. The next time I do this tortilla I'll add the roasted garlic with rosemary that Gavin showed us last night at the cooking demonstration and asparagus.
Enjoy!!!

Gabriela

Steak Tampiquena and Fiesta Veggies

2 more fun recipes from the American Heart Association Cookbook (pp. 134 and 221).  The steak has a very nice flavor without a ton of work.  The veggies require a bit more prep but are tasty and a combo I wouldn't have thought of myself - onions, green beans, yellow squash, corn, cilantro and serrano chili pepper.  The whole meal was filling and less than 300 calories total.  Good deal.

Down 10 pounds in 8 weeks!

Very happy about this, especially since there was a week of vacation in there, which included some rum drinks and other indulgences.  Many thanks to my trainer Lisa, our beloved Gavin, the American Heart Association and all my Better U teammates for so much great advice and encouragement.  I am not really exercising more but Lisa has shown me how to be more efficient with my time and Gavin has taught me how to eat better without feeling hungry.  I love, love, love this program and feel that it's becoming a real life changer for me.  Hugs to you all, Mary Ann

"You Go Ladies" pics

You Go Ladies!! Good job, so much fun!!!

This activity was another great opportunity to learn how this seemingly effortless walk in the park can be so beneficial for our health. Not only we burned some calories, but we also enjoyed a little of sun and breathed some much needed fresh air after this long winter. And we laughed, as we challenged and cheered each other. It was truly a lovely evening. I hope we can do it again J

Asparagus

Ever have the bloated feeling, of course you have, I think every women has.  Well I have found that eating asparagus is a very good natural diaretic.  Alot of people use supplements to get vitamins and use suplements as well for other reasons.  I feel that the best way to get our nutrition is to eat it. Eating fruits, vegetables and dairy give us the purest of nutrition.  Ive been reading about "cleaning eating" it is very interesting and seems like a way to eat that isn't a diet but a way of life.  If interested google and read about this, I found it very interesting.  It is the most perfect way of eating.

Happy Mothers Day

Happy Mother's Day to all. I hope you enjoy your day. 

I Missed a Lot

being gone just over a week - Dr. D'onfrio's talk, one of Gavin's wonderful classes and the Mill River walk.  Really nice to come back and hear about all the good things that happened and feel that our team is bonding more and more each week.  I wasn't an angel on vacation but the thought of the challenge kept me from going too crazy.  The good news is I really enjoyed myself and feel like I can knock off much of the couple pounds I gained by the time I weigh in next week.  As Michele and others have said, this is a journey so I'm going to enjoy the ride and get back in the saddle in terms of exercise and eating now that I'm home (after I finish my share of the pizza we got on the way home from the airport last night).  Look forward to seeing my teammates at Dr. Green's talk next Mon. at 5:30.

In the end

Where will we all be. What will we have learned. Do we just drift apart after our journey. I hope not. I thought that who ever was interested we could keep either a blog or get our own FB page, something to keeps us all connected. I don't want this to end and I'm sure don either. Let's get some ideas together to keep is together for a foreverU. 

Home Stretch

 I hope everyone is doing well. Well ladies we are coming into the home stretch. This wonderful journey has given us tools to incorporate into our lives that will help us for years to come. We all I am sure have had our hurdles to conquer but as we all no it's a journey not a sprint. We all develop our habits differently, some is from our up bringing, some from society and even some that we don't realize we were just born with. But as mature adults we can choose what works best for us. As I said in a previous post about my meeting with Gavin we control the ship we steer our ship to what, where and how we want to live our lives. So as our journey will be coming to an end soon, don't be scared you will continue to succeed you have the tools to steer your ship. 

Asparagus Fries

Well if your a french fry lover, but you also love your heart and arties, then try this receipe
Asparagus Fries:

Fresh Asparagus
egg whites
parm cheese
panko bread crumbs (whole wheat one's if you can find them)



drench asparagus in egg whites
roll them in a mixture of parm cheese and bread crumbs
lay on a Pam sprayed cookie sheet and bake at 400 for 8-10 minutes

Dipping Sauce:

Lite mayo
Roasted garlic

Mix together with alittle salt & pepper and you have a dippin sauce.

Enjoy!!!

Thank you Gavin

For always making me see the sunshine in this journey I am taking.  It never fails, I enter his office feeling sometimes defeated, sometimes confused, sometimes just looking for answers. And while we sit and discuss my journey he teachers me that I do have the answers, I just dont realize it. What lies inside each of us is the answer.  I have been forcing myself to like going to the gym and working with a trainor, but that's not me, I am more of a grab my sneakers and walk outside, or take a group excerise class.  I'm also not a count my calories, write down everything I eat type of person.  But what I am is a person that enjoys outside excerise and eating fresh fruits and vegetables.  Someone that really does love who she is even if the number on the scale isn't what it said 10 years ago. I am happy that all my blood work is normal and healthy, even though my BMI is "overweight".  I realized so much in a 30 minute meeting with this man I call a friend.  He told me, be you, do what you enjoy and live a happy and above all healthy life.  Don't do things that make you feel defeated or a failure, do things you like to do that make you feel you succeeded.  I have a totally whole new outlook on this journey.

Great Heart Chat with Dr. Gregory D'Onofrio About Heart Disease in Women

Thanks to Dr. Gregory D'Onofrio, cardiologist from Stamford Hospital, for sharing his expertise with the Stamford BetterU participants last night! 

Dr. D'Onofrio discussed the importance of combining diet and exercise to improve cardiovascular health.  He focused on cholesterol levels, what the numbers actually mean, and the long term affects the have on our cardiovascular system.   He also answered several questions about statins, diabetes, and heredity from the BetterU participants.

More than 80% of heart disease in women can be prevented through simple lifestyle changes. That's what the BetterU program is all about. But knowing your own heart disease and stroke risk, knowing your family history and keeping track of your cholesterol and blood pressure can go a long way to avoiding heart disease and stroke.

Use the American Heart Association's Go Red Heart Checkup online tool take the to assess your main cardiovascular health risk factors. It only takes a few minutes and along with your results, you’ll receive a Personal Action Plan. Think of it as a customized guide to help you achieve your fitness and nutrition goals, live heart smart, and put an end to the No. 1 killer in women.

START THE HEART CHECKUP!

A poem about life

Life
~By: Julie Alswanger
Life is worth living.
Even when your down.
Life if worth living.
So lets turn it around.
Life is worth living.
So lets give it our all.
Life is worth living.
Even when we fall.
Life is worth living.
So lets get to work.
Life is worth living.
Even when it hurts.
My life is worth living.
So i will continue to strive.
Life is worth living.
So lets continue to shine.

Life changing

This program has changed my life. I have become more energetic, and I am not able to jog my laps instead of just walking them. This program has also helped me to realize that i am not alone, I am not the only person who is trying to become a better and healthier person. My Nutritionist, personal trainer and fellow better U members have been extremely supportive throughout the journey. I cant wait to see what the future hold for all of us, and to see how well we have all done once we reach the end of this program. I plan to keep exercising, and eating right after this program is over, and i encourage everyone in the better U program to do the same. Together we can change our lives, we can become healthier and help guide others to do the same.

Wonderful information

Although I was late I really enjoyed dr. Dnofrio's speak on heart disease.  We all can make little changes that in the end all add up to big changes. We are living longer as the doctor described tonight by just making small changes. We live in a society that wants instant gratification and we don't realize that if we take the time and put in the energy we will reap the benefits maybe not instantly but in time.  I was also excited to see the other women that are in the better u program as well. We all live busy lives and can't be together all the time so I really appreciate my time with these special women when we do get to be together. I hope to see more of us on Wednesday at Mill River. 

Better U "Babes" at the CT Food Bank Walk 4/27/14

As sometimes happens, several members of out team had changes in plans so the Better U "Babes" were just me and my husband Evan yesterday.  We managed to get a quick picture in the shirts Greg from the Heart Association was kind enough to provide but it was chilly so Evan has 3 layers on... The walk itself was 2.5 miles, all beachfront, really lovely.  Heading out for our sailing trip, back May 7th.  After we return, will see if anyone wants to do a team for the Hope in Motion Walk on June 1 as a sort of finale for our program.

Comprehensive Heart Disease Articles

Here's a link to this month's AARP Magazine, which has a comprehensive women's heart disease article (mentioning the Go Red campaign) and an article for men about atrial fibrillation:
http://pubs.aarp.org/aarptm/20140405_PR?folio=28#pg30

Keeping it all together

I am a very positive person, but recent events in my life personnel, financial and medical have derailed my efforts in this process.  It has kept me from excerising the last 2 weeks and also from counting calories daily.  I do have the mentality that there is always tomorrow and it is true. So I will try everyday to make a good effort to help myself on this journey.  I know we are half way thru and I am not anywhere weight wise that I thought I would be. But I also do realize that my journey is just that, MINE, no one elses. I cannot measure the small gains that I have learned up against others.  In the end of this journey, I will take away alot of new things and leave some old things behind.  Again I have to remember, this is not the biggest loser event, its a life changing event.

Having a special meal without derailing weight loss efforts

Really enjoyed a special dinner my friend made tonight and don't have the "I blew it" feeling that accompanied many meals in the past.  Asked her for a preview of the menu a couple days ago and planned accordingly.  I had lots of fruits and veggies in my breakfast, lunch and snack so had about 800 calories of my 1400-1600 calorie range left to spend and I enjoyed very calorie.

We had a glass of champagne, followed by a fresh ricotta, arugula and tomato salad.  The main course was roasted chicken, sauteed broccoli rabe and artichoke risotto.  For dessert, I brought frozen Greek yogurt topped with mangoes and berries with a strawberry, blackberry and raspberry sauce.  The big difference for me was slowly enjoying one serving of everything and not going back for seconds (or thirds) as I always would have in the past.  I came in just over 1500 calories for the day, had a lovely meal and am a happy camper.

Weekend tips

If your like me , weekends are the hardest days to continue exercising and eating right. I found some tips online that are very helpful to help keep you on task during your weekends.


Did you know that even if you stick to a healthy diet or exercise routine all week, weekend overeating could result in an average gain of 9 pounds a year? That's what researchers from the Washington University School of Medicine in St. Louis found in a recent study published in the journal Obesity.


~Think thin. Keep your weight loss goals in mind on the weekends so all your hard work during the week isn't wasted. An occasional splurge is fine, but don't make it a regular thing. When you're socializing, focus more on the people and conversation -- and less on the food.


~Beware beverage calories. Calories from alcohol, sodas, and juices add up quickly; before you know it, you've downed several hundred extra calories. Alcohol can also loosen your resolve to eat healthy. Consider liquid calories as extras, because they don't fill you up or reduce the amount of food you eat. Enjoy one glass of wine instead of two, order light beer instead of regular, or have your cocktail with club soda or diet soda to help keep calories under control.

~Eat a healthy breakfast . You've got time to enjoy breakfast on the weekend, so do so. Just avoid the giant farm-style breakfasts loaded with fat, sodium, and calories. Have an egg or two, whole-grain toast, and some fruit. Or choose a bowl of high-fiber cereal with low-fat yogurt and fruit. A healthy breakfast sets the tone for the day. Successful losers never leave home without it.


~Get physical. Instead of spending extra time on the couch, use your weekend time to take a bike ride, go for a hike, play tennis, or simply go walking with your family and friends. Even shopping at the mall can be exercise. Strap on a pedometer and strive for 10,000 steps each day.


~Plan ahead. If you're headed for a party or out to dinner, eat less that day and/or power up your physical activity. When you're planning to be out running errands, pack healthy snacks or a lunch to help yourself avoid the high-calorie offerings at fast-food restaurants and the food court.


~Focus on healthy eating and moderation. You've probably got more time on the weekends, so why eat processed foods? Take the time to prepare and enjoy whole foods like fruits, vegetables, beans, whole grains, lean meats, and low-fat dairy. Cook up a pot of soup or chili, or cut up veggies to enjoy as snacks. Eating fiber-rich whole foods and lean protein will keep you feeling satisfied for hours.


~
Eat more meals at home. It's harder to control your eating when you eat out. One study showed that people who ate out 13 times per month ate 32% more total calories than those who ate out four times monthly. Portions are larger at restaurants, and you have less control over how the food is prepared. When you cook at home, you can prepare exactly what you like, and you're in charge of the ingredients.

Another inspirational poem written by me!!!

Lets be healthy.
Lets live our lives.
We can fight this.
One day at a time.
Lets learn to live.
In healthier ways.
So we can be.
In a better place.
~By Julie Alswanger

Inspirational poem written by me!!!!

We can do this.
You and I.
We will fight.
Lets give this a try.
We will be strong.
And we will succeed.
Just believe in yourself.
And follow me.
~By Julie Alswanger

 

Five healthy smoothest that actually tastes good!!!!!

 

Carrot Mango Smoothie

1 medium mango, peeled and cubed
1/2 cup shredded carrots
1/2 teaspoon cinnamon
1/2 cup coconut water
1/4 cup water



Green Smoothie1 cup spinach
1 cup kale
1/2 banana
A small handful of almonds
3 to 5 raw brazil nuts
1 teaspoon cinnamon
1-2 tablespoons cacao or carob powder
1/2 can of full-fat coconut milk




Kale Banana Smoothie1 cup unsweetened vanilla almond milk
1 ripe banana
1 cup loosely packed chopped kale
1/4 cup water



Chocolate Beet Berry Smoothie1/2 cup peeled chopped
 raw beet
1 banana
1 cup strawberries 
(may sub blueberries 
or raspberries)
1/2 cup coconut water
1/4 cup water
1 teaspoon unsweetened cocoa powder



Raspberry Almond Smoothie 1/2 cup almond milk
1/2 cup low-fat plain greek yogurt
1/2 medium banana
1/2 cup fresh (or frozen) raspberries
1/8 teaspoon almond extract
1 tablespoon honey

Ricotta and Eggplant Stacks from Go Red Cookbook

My hubby Evan and I made these yesterday from the Go Red Cookbook (p. 192) and they make a very festive looking and filling meal (see pics), especially when using multi-colored peppers.  The flavor was better today but they were still a bit bland (I used dried basil and I'm sure fresh would have helped) so I would consider adding Italian seasoning and a little crushed red pepper next time.  I skipped the oil due to broiling, which brought the calories down to 150 per stack so we each ate 2 as a main course.  Because we doubled the recipe, we went through 2 rounds of broiling, which was a bit time consuming.  Evan came up with the idea of grilling the eggplant and peppers next time, which would be faster and might add flavor.  Definitely worth a try if you're looking for a very low cal substitute for eggplant parmigiana.

A simple technique for cutting multiple cherry tomatoes in half

Here's a one-minute video with a safe and simple way to prep these little beauties:
http://www.wimp.com/cherrytomatoes/

Holidays

I was once told "taste everything, eat nothing" but I didn't understand that mentality.  Then it was explained to me. Taste everything that you want, just dont eat it all at once.  When the holidays come around or even a BBQ or party, we all seem to want to eat everything at once and not be choosie with what we end up eating.  So when the time comes and you are at these events ask yourself, if I just take alittle of what I want and taste it, I will then be able to determine what it is that I actually want to eat.  By the time you take a small taste of what you want. You will notice there really isn't any room left to eat anything else and you have not felt deprived.  To all my BetterU buddies and coaches. Happy Holidays and Happy Spring!

Dr. Choi from Stamford Hospital Chats About Heart Disease Prevention

BetterU participants recently participated in an engaging discussion with Dr. Joonun Choi, cardiologist from Stamford Hospital, in the second of five cardiovascular disease informational lectures.  

Dr. Choi discussed the effects that large quantities of salt and sugar can have on the cardiovascular system, as well as the importance of portion control in diets. He said there are many factors which can impact our food choices, including food companies who spend billions on marketing unhealthy products. Dr. Choi also discussed the "magic pill" when it comes to disease prevention--the benefits of regular exercise.  He also answered several specific questions that the group about cardiovascular disease.

Thank you, Dr. Choi, for sharing your expertise with the BetterU participants and helping to prevent heart disease in women!

For more info on preventing heart disease in women, visit www.goredforwomen.org !

We need to stop overflowing our tanks

You know that awful feeling when the gas pump doesn't switch off and you see gas spill on the ground and get wasted?  It hit me last night when Gabriela made a comment about "food being fuel" that we don't seem nearly as concerned about eating more than we need to run our bodies.  I just need to look at my hips, tummy, etc. to realize I've been topping off my tanks for years.  The other thing I thought about is you wouldn't be surprised if your car developed some knocks and other problems if it got fed cheap, low octane gas all the time so why should we expect our bodies to perform at their best if we shovel in junk food or too many empty calories?  Let's treat our bodies as well as our cars from now on.  The Better U Challenge is like being up on the lift -- we're checking under the hood and seeing what's working and what's not.  Let's make sure that we take care of this important asset, give it a little high test from time-to-time and schedule some routine maintenance for ourselves.

Thanks

I want to thank everyone for helping me become a better me, this program is so full of support and thanks to that i believe i am doing quite well if my new life style change. I think all of us in this program are doing a wonderful job in this program. Everyone is so supportive i just want to send out a great big thank you. I wish the best for each and every one of you during the rest of this program, together i believe we can truly make a change in the way woman take care of themselves to become healthy and happy.

My Artichoke recipe

I have shared my Artichoke recipe with a few of my fellow better U friends, I personally love artichokes so i thought id share it with all of you!!!


1. cut off the stem.
2. cut off the sharp tip of each leaf.
3. open up every layer of the artichoke.
4. rinse the open artichoke in water and leave it wet.
5. stick the wet artichoke into the microwave for five or 6 minutes depending on how bug it is.
6. the water on the artichoke will cook it while in the microwave.
7. Sometimes artichokes have little hairs you should use a spoon to gently scrape it out but  leave as much heart as possible because it’s the best part.
8. to eat you simply pull off a petal and use your bottom teeth to scrape off some of the soft flesh.
9. you may dip the artichoke leaves into many dips like melted butter, plain olive oil or a vinaigrette.
10. EAT AND ENJOY!!!!!!

Week Five: Weight Control For Your Heart

Very Important – Know Your Body Mass Index (BMI)BMI indicates if you are at a healthy weight for your height. It's important to know your BMI number since obesity is a risk factor for heart disease and stroke. Visit the BMI calculator to get your number.

BMI 18.5 or less = underweight

BMI 18.5 to 24.9 = healthy

BMI 25 and 30 = overweight

BMI 31 and above = obese

If your BMI is in the overweight or obese category, don't be discouraged. You are working now, by following the BetterU program's physical activity and eating recommendations, to improve your health. Keep it up and you can get that number to go down!

Choose A BetterU WeightHere's how you can get on track for an improved weight:

Know Your Calories. Find out your recommended number of daily calories. To start losing weight, you'll need to reduce your food intake by 250-500 calories per day.

Set a Weight Goal. If you are overweight, a good goal is to lose 5-10% of your body weight. A safe rate for weight loss is ½ to 2 pounds per week.

Stay Balanced; Calories in = Calories out. Weight is a matter of energy balance. To keep your weight the same, your calories in must equal the calories your body uses. To lose weight, you have to either increase your calories out, reduce the calories you consume, or both.

Get Active! Move more. All movement burns calories. Increase the intensity of what you already do. You burn about the same number of calories per mile walking or jogging. But you burn them faster if you pick up the pace.

Don’t “reward” a workout with food. Go for a walk to help you fight non-hunger urges to eat. Keep track of your physical activity! Here is a log you can use.

Eat Healthy! Watch your portions. Try pre-portioned meals and snacks. Don’t drink your calories. Reach for water first. Pay attention to hunger. Eat before you get too hungry; stop eating before you feel full. Keep track of your eating!

Did You Know?A number of risk factors for heart disease and stroke can be addressed by improving your physical fitness – no matter what your size. Focus on making healthy food and physical activity choices. For substantial health benefits do at least 150 minutes of moderate-intensity physical activity per week. It's important to remember that a healthy weight doesn't necessarily mean your heart is healthy.

Don't Fall for Traps and Trip-Ups - Traps and trip-ups include emotions, situations, places, or even people that influence you to get off track. You've got to recognize and address these triggers for less healthy choices. For example, you may have a cookie-eating weakness when you get stressed, or avoid physical activity because you're too tired after work.
Once you've discovered your traps and trip-ups you should plan how to avoid them. Remember, even if you can't control your situation, you can control your choices. And the more healthy choices you make, the more likely you'll achieve your A Better U Course For Success!

Think about the goals you have worked toward in your weekly Course for Success. What barriers have you discovered? What has worked to help you overcome them?

Check In With Your Choices – Stop Emotional Eating - Many women let their emotions get in their way of their choices. Here are suggestions for avoiding this common trap:

Recognize how your mood affects your food. Stress, sadness, boredom, and even happiness can lead to unwanted calories and weight gain. Just a handful of potato chips every day can add about 1,000 calories per week. That could make you gain 4-pound in three months and 16-pounds in a year! Some women, on the other hand, lose their appetite and have poor nutrition during emotional times. It is important to know how your moods influence your food so you can make healthier choices.

Use healthy coping skills. After you understand your emotional eating patterns, develop an action plan. Think of ways to cope with emotions that don't involve food. For example, if you've had an intense day at work or you've been juggling carpools for your kids, avoid flopping down on the couch and flipping the remote control while eating your favorite chips at night. Instead, give yourself a 15-minute timeout and take a walk, do some stretching exercises or call a friend for support. Chances are you'll feel better and will have forgotten about those chips that were calling your name.

4 Weeks In...

Well 4 weeks in, thought I would be alot more thinner, but not the case.  But I have learned alot, not only from everyone, but from myself.  I learned that at times we may not be perfect in our eatng or excerises, but there is always the next meal to make it healthy, or the next day to make time for excerise.  This journey has been not onlybeen a  physical learning process, but a mental one as well.  I realize that when you call this a life long journey of learning, it doesn't seem as hard or as scary. I take one day at a time, one meal at a time. I try to change one thing at a time. It is alot easier and alot less scary.  I hope you all are enjoying this amazing spring weather this weekend.  May you all find comfort and guidence in your own personnel journies. 

Want a Healthier Heart? Plan on it!

Guest post by Gavin Pritchard, Stamford Hospital

Knowing your risk for heart disease and stroke is a huge first step toward optimizing heart health.  Leaving it at just knowing, however, simply isn’t enough.  To make progress, and truly move toward reducing your risks, requires action.  And action takes a plan.     

            No one size fits all, so crafting a plan that is manageable, personalized, and effective, is key.  Proper planning will increase your chances for successful lifestyle modification over time.  Here are a few tips to keep in mind when creating your heart healthy plan. 

Be a Goal Getter

Now that you know your risks, target your efforts specifically toward managing them.  Let the bounty of science backed recommendations from the American Heart Association be your guide.  Setting goals that are specific, measurable, appropriate, realistic, and that establish a time frame of both short term and long term, will make your efforts most efficient and allow them to have the greatest potential for success.  If you need additional help with goal setting, a member of your personal health team, such as your primary care physician, cardiologist, registered dietitian, and/or exercise physiologist, can provide needed guidance and support.

 Write it down and you won’t go wrong

Having a visual, written representation of your plan allows you to keep it in plane site and see your goals, and the steps you want to take to get there, often.  In addition to writing down your goals, your plan might include a schedule for the upcoming day and/or the upcoming week, with meals and snacks drafted out (make your shopping list from this!), built in time for prepping and cooking heart healthy recipes, as well as time carved out for physical activity.  You can even use the template to self-monitor by checking off what you’ve done as you move through the week, and mark how you’ve modified things, if you did so.  Keep it in a binder when complete, and it’s great for future reference.

Bend with the Breeze

Embrace the spirit of flexibility as you move forward with your plan!  Trees that are too rigid tend to break and/or get knocked down when winds get rough, but trees that stay flexible and sway with heavy winds, stay upright the longest.  As the saying goes, life happens, so plan on it.  Allow yourself some wiggle room and permission to not be perfect.  Doing so will likely help you stick with your healthy lifestyle longer, be less stressed, and have more fun doing it.  Successful lifestyle change doesn’t happen overnight.  This is a journey, not a short term, one day event.  Keep moving things forward toward your goals, no matter what

Simplify

Complicated doesn’t necessarily mean better or more effective, so why not keep it simple!  The simpler you make things, the more likely you are to not get overwhelmed, and the more likely you are to stick with your plan.  Maybe you’re planning the same breakfast, lunch, dinner, and snacks for the entire week, or you’re starting out with a shorter exercise time and intensity than is recommended.  That’s ok!  You can always add variety and you can always increase your time and duration of your workout as you progress.  Build the good habits first, and add complexity later, as you move forward

See things differently

Progress doesn’t always happen as fast as we would like.  It’s often easier to get down on ourselves than to lift ourselves up.  Perception is power!  Boost your spirits and your self-confidence by giving yourself credit for andy and all successes, whether it’s having an extra vegetable in the morning, choosing whole grain bread on a sandwich, taking a 15 minute walk when you had planned on your usual 60 minute workout, or planning your meals for the next day.  Emphasize the positive things that you’re doing, and try not to beat yourself up for the things you’re not doing yet.  How we perceive things and think about things, really affects our emotions, and ultimately our actions.  So think positive!  The glass can be half full all the time if we let it be!    

Gavin Pritchard, RD, CDE, CD-N

Dietitian-Chef

Population Health and Prevention

Stamford Hospital

Thank you

To Gavin for teaching us tonight how to cook delious food in an easy way. It was fun and easy to learn. We are so lucky to have this journey. 

Great grocery store tour tonight

Cora, the new dietician and nutritionist at ShopRite, took us on an hour and a half tour of the store.  All along the way, she pointed out healthy brands and cooking options and told us how to put together quick, nutritious meals using things like bagged salad from the produce dept. combined with grilled chicken or roasted turkey from the prepared foods section.

I learned about the wide range of Mrs. Dash salt-fee seasonings and sauce packets, got tips on using pure extracts (almond, vanilla, chocolate, etc.) to flavor plain yogurt or oatmeal and got guidelines for cereal and snack bars that they should contain at least 3 grams of fiber per serving and less than 8 grams of sugar.

There's way too much to tell but the good news is that Cora made up goody bags for each of us with recipes, coupons and a heart health magazine.  Thanks to ShopRite, Stamford Hospital and American Heart Association for creating this very educational experience.

Week Four: Surround Yourself with Support

When you let people know you are choosing a path for healthier living, it helps to make you accountable. Set up your own support system with friends or family to stay on top of your goals. Why are healthy lifestyle choices important to you? Keep those reasons top of mind.

You want to live longer? Research says you can start by surrounding yourself in support and engaging in healthy behaviors more often. It can be hard to ask for help, but reaching out to your friends, family, neighbors, or people in community organizations can help you build a support team that will push you to reach your goals.

There are many types of people you can choose to recruit for your support team. Each can help you in a unique way. Who in your life matches the descriptions below? These are the people you need to recruit for your support team.

Informational Supporters — provide helpful information/suggestions on health, nutrition and physical activity 

Emotional Supporters — provide motivation and encouragement to keep you going on your

road to heart health

Participatory Supporters — provide a partner with whom you can be active or eat healthy

Logistical Supporters — provide practical assistance such as childcare, transportation, or help

getting other tasks done so you can make time for yourself.

Healthy activities can be more fun if you do them with your support group. You can:

• Get a walking partner or start a walking club in your neighborhood or workplace
• Play active games or go on a bike ride with family or friends
• Walk your dog (a furry friend can offer support too!)
• Participate in local charity walks, such as the American Heart Association's Heart Walk
• Organize a heart-healthy potluck lunch or dinner party
• Go to a farmer's market with a friend to find local fruits and vegetables in season

Doesn't get easier

Each week when I leave my trainor Ivana I say to myself it can't get any harder then today. But to my surprise the next session is just as hard or harder. I surprise myself on how far I have come in such a short period of time. I always thought I could never do that. But I can. So can we all in our own individual ways. Have a great week everyone and see you all at cooking class Wednesday night