BYU Wellness Program

Four Reasons to Immunize Your Children

2010-10-06T09:37:00.004-06:00

First, although newborn babies are immune to many diseases because they are born with antibodies from their mothers, the duration of this immunity may only last from one month to about a year. Further, young children do not have maternal immunity against some vaccine-preventable diseases, such as whooping cough.

Second, children have weaker immune systems than adults. If a child is exposed to a disease germ without vaccination, the child’s body may not be strong enough to fight the disease. Before vaccines, many children died from diseases that vaccines now help to prevent (see list below). Those same germs exist today, but we do not see these diseases as often because more and more babies are regularly vaccinated.

Third, immunizing individual children also helps to protect the health of our community, especially those people who are not immunized. People who are not immunized include those who are too young to be vaccinated (e.g., children less than a year old cannot receive the measles vaccine but can be infected by the measles virus), those who cannot be vaccinated for medical reasons (e.g., children with leukemia), and others who choose not to be vaccinated. Immunization also slows down or stops disease outbreaks.

Fourth, there is no relationship between vaccines and autism. Groups of experts, including the American Academy of Pediatrics and the Institute of Medicine (IOM), agree that vaccines are not responsible for the number of children now recognized to have autism.

Diseases that childhood vaccines prevent:

-Haemophilus influenzae Type B (major cause of bacterial meningitis)
-Hepatitis A
-Hepatitis B
-Human Papillomavirus (HPV)
-Measles
-Meningococcal
-Mumps
-Pertussis (Whooping Cough)
-Pneumococcal (Causes bacterial meningitis and blood infections)
-Polio
-Rotavirus
-Rubella (German Measles)
-Tetanus (Lockjaw)
-Varicella (Chickenpox)

-Diphtheria

Check out these schedules for childhood immunizations:

Immunizations for Ages 0-6 years

Immunizations for Ages 7-18 years

Catch-Up Immunizations for Ages 4 months-18 year

Summer is Ending

2010-08-19T09:57:00.003-06:00

With summer coming to a close, we are all ready for an exciting beginning to a new school year at BYU. The BYU Wellness Program is on-board with the start-of-school activities. Here is what is coming up in the next month:

University Conference Fun Walk--learn more about this beautiful university, take a nice walk around campus, and enjoy our signature Wellness Cookies on August 26.
Wellness University--this is the next health challenge. It begins on September 13 and is a great way to work on your personal goals for six whole weeks!
Blended Families Well & Wise--this seminar will focus on the strategies for welcoming step- and half-siblings, step-parents, and in-laws into the family. It will be on September 15 at noon in 3104 JKB.
Weight Loss Series Nutrition Workshop--come learn in small, hands-on, question-oriented classroom experience about the principles of healthy living and weight loss.
Fall Triple Screening--get your important blood values measured, report these numbers to Deseret Mutual Insurance via the Personal Health Assessment (available online), and receive $50 cash back!

New Way for Women to Calculate an Easier Maximum Heart Rate

2010-07-21T08:46:00.004-06:00

Women, do you feel like you are pushing yourself to exhaustion when trying to reach your maximum heart rate during a workout? Do you feel like you have pushed yourself past the point of a challenging workout and into the point of it being completely uncomfortable and painful? No worries, new research brings hope to help you push yourself to a comfortable level when trying to reach your maximum heart rate.

Dr. Martha Gulati from Northwestern University conducted a study that shows that the old-fashioned way women are supposed to calculate their maximum heart rate is wrong (220-age).The new way reduces the maximum heart rate by almost 8 beat per minute.

To check out the full article and get details on a new way to calculate your maximum heart rate go here

Prevent the Preventable! Second Step: Immunizations

2010-07-14T11:40:00.001-06:00

Screenings are only the first step toward prevention. Your next step is Vaccinations! Many adults have already received their childhood shots, but what many don't know is that booster shots are required to keep the vaccine effective. Also, there are many recommendations for additional vaccinations for people at risk of or diagnosed with many immune suppressing diseases. The Centers for Disease Control and Prevention have put out the following Adult Immunization Schedule Recommendations:

For more information and online charts, go to: http://www.cdc.gov/vaccines/recs/schedules/downloads/adult/2010/adult-schedule.pdf

Prevent the Preventable! First Step: Screenings

2010-07-07T09:44:00.003-06:00

What is the best way to stay healthy you ask? PREVENTION of course! All too often men and women find themselves on the slippery slope when it comes to their health and there is no turning back once you have gone over the edge. Healthcare professionals have strongly suggested that staying tobacco free, participating in regular physical activity, and eating a healthy diet are three of the most important things you can do to prevent disease. Additionally, many screening guidelines have been provided to increase awareness of probable diseases and encourage change before it is too late. The Agency for Healthcare Research and Quality has provided the following Preventive Care Timeline:

Chart available online at: http://www.ahrq.gov/ppip/timelinead.pdf

Have you ever wondered...

2010-06-30T10:17:00.006-06:00

...why you don't see Daily Values (DV) on nutrition labels for protein? Many different foods have a different digestibility for protein which makes calculating a %DV very difficult. Along with that, protein is not normally a concern for most people. The average American is consuming well over the required amount of protein each day.

...whether or not foods marketed as "healthy for women" are actually beneficial? Foods designed specifically with women in mind may have some nutritional benefit. Foods like soy products, calcium-fortified foods, and cereals supplemented with folic acid are important for female health. You may not need these specialty foods if you get enough of these nutrients in your diet already. These choices may also be more expensive, so it's up to you to read the labels and decide if you need what they provide.

...if combining certain foods can help you lose weight? No! There is no scientific evidence to back up this claim. The simple principle is that if you consume fewer calories than you burn throughout the day, you will lose weight.

Ideas for this blog post modified from the American Dietetics Association's Complete Food and Nutrition Guide by Roberta Larson Duyff MS, RD, FADA, CFCS

10 Tips for Healthy Brown Bag Lunches

2010-06-23T11:39:00.000-06:00

We are all aware that eating out makes it harder to control calorie intake. So why not bring lunches to work? Here are some ideas to make your own lunches and the lunches you pack for your children a little bit healthier.

Choose whole grain bread, such as whole wheat or rye.
Aim for at least two servings of colorful fruits and vegetables.
Choose a low-fat protein.
Limit condiments such as mayonnaise, butter, or creamy dressings. Check out veggie condiments including roasted red pepper and hummus. They are flavorful alternatives that help keep calories and fat content down!
If you do bring a dessert, enjoy it in a smaller portion size.
Choose baked chips over the fried versions. They still taste great!
Take along bottled water so you're not tempted by sweet drinks.
Stock up on a variety of healthy ingredients so that making a nutritious lunch is quick and easy.
If you have access to a refrigerator during the day, bring a low-fat yogurt. It can act as a delicious sweet snack after your sandwich.
Try new items to add variety, color, nutrients, and excitement at lunchtime!

Ideas modified from Marla Brodsky, DR, LD, CNSD

Get Your Zumba On!

2010-06-16T08:38:00.006-06:00

Do ab crunches, squats, and bicep curls sound familiar to you? Do these exercises make you feel as if you are in a workout rut? It's time to break the monotony of your everyday exercise routine. You should try out Zumba!

Zumba is a dance/group exercise class that incorporates Latin and International music. The great thing about this type of class is that you have a ton of fun while exercising. There are many great benefits that Zumba offers. Zumba has easy-to-follow dance steps that allow you to burn anywhere from 300-1000 calories in an hour class period. It is a great core workout that leaves you feeling more flexible, agile, and fit. The class leaves you feeling great and excited for the next time you get to Zumba again. Give it a try this summer and see what you think!

Zumba locations near you:

Gold's Gym--Provo, Orem, Spanish Fork
24 Hour Fitness--Provo
In Motion Dance Studio--Eagle Mountain
Sunset Ridge Dance Studio--Draper

Table, Kosher or Sea?

2010-06-09T14:11:00.010-06:00

Every kitchen has its own chef; every chef has his or her own opinions and specific tastes. Many cooking tastes vary but most at-home chefs can at least agree on one thing: salt makes things taste good. Salt is the essence of flavor. How many times have you baked cookies and forgotten the salt, only to taste the boring and unflavorful dessert?

While I'm not trying to advocate over-salting all your food (because we all know that can be detrimental to your health) I am, in fact, trying to bring up the current discussion of the different types of salt--iodized salt, sea salt, kosher salt, and rock salt. What do all of those names mean? What kind of salt is the best? Is there a "healthier" type of salt? Do they taste different?

Table Salt

Table salt is the salt that most of us think of when we think about salt. It is typically fortified with iodine which helps prevent iodine deficiency which can lead to stunted growth, mental retardation, and goiter. This type of salt has a smaller grain size and easily dissolves in fluids. Because of the small grain size, it is ideal for use in baking so that the salt can be evenly distributed throughout the product. You only need about a teaspoon of salt to meet your daily requirements for sodium--not usually a difficult feat for most Americans.

Kosher Salt

Kosher salt has been growing in popularity in recent years. Many gourmet chefs exclusively use kosher salt in their cooking beacuse it has a slightly different taste than generic table salt. The salt itself is not kosher, but it is termed "kosher salt" because it is commonly used in the process of koshering meats or drawing the excess blood from animal products. The large crystalline structure of this variety of salt allows it to absorb more moisture than other types of salts, making it an excellent meat curing product. There is no significant nutritional difference between kosher salt and table salt except that kosher salt does not provide iodine. One teaspoon of kosher salt provides less sodium than one teaspoon of table salt simply because the larger grain size of the kosher salt means you cannot get as much salt by weight into the same teaspoon.

Sea Salt

Sea salt is obtained by evaporating sea water and is typically used in cosmetics and cooking. It is generally more expensive than regular table salt and is often used by gourmet chefs because it's believed to provide a purer flavor. Typically, sea salt lacks iodine and is therefore not recommended to be the only source of salt in the diet.

Do you want to reduce wrinkles? Here are ways that can help!

2010-06-07T12:51:00.007-06:00

1. Sleep on your back.

Certain positions night after night can lead to “sleep lines”- wrinkles that don’t disappear one you get up. Sleeping on your stomach gives you a furrowed brow while sleeping on your side increases sleep lines on your chin and cheeks. The American Academy of Dermatology (AAD) suggests that you sleep on your back to reduce wrinkle development.

2. Eat more fish -- particularly salmon.

Salmon, along with most cold-water fish, is a great source of omega-3 fatty acids—an essential building block of great skin! Essential fatty acids nourish skin and keep it plump and youthful, helping to reduce wrinkles.

3. Don't squint -- get reading glasses!

Wear reading glasses if you need them. Repetitive facial movements, like squinting, form a groove beneath the skin’s surface eventually causing wrinkles. Don’t forget, sunglasses will keep you from squinting on these hot summer days and protect your skin from wrinkles!

4. Slather on alpha-hydroxy acids (AHAs).

These natural fruit acids found in many face lotions lift away the top layer of dead skin cells, reducing the appearance of fine lines and wrinkles, particularly around the eyes. New evidence shows that in higher concentrations, AHAs may help stimulate collagen production.

5. Don't over-wash your face.

Tap water removes all of the skin's natural oil barriers and moisture that protects against wrinkles. If you wash your face too often, you wash away your protection. Avoid using soap; go out and buy a great moisturizing facial cleanser.

6. Try topical vitamin C.

Vitamin C can increase collagen production, protect against damage from UVA and UVB rays, correct pigmentation problems, and improve inflammatory skin conditions. L-ascorbic acid is the most potent for wrinkle relief.

7. Eat more soy.

Soy may help protect against or heal some of the sun's photoaging damage. Studies show that soy-based supplements improved the skin’s structure and firmness after just six months.

8. Practice good skin care basics.

Start with the essentials: Avoid the sun, wear sunscreen, don't smoke, and use moisturizer!

Good luck reducing your wrinkles!

Information obtained from: http://www.medicinenet.com/wrinkles_pictures_slideshow/article.htm

Portion Control Tips

2010-05-27T08:35:00.006-06:00

On every nutrition label and in every diet plan, portion sizes are used. Things like 2 tablespoons or 1/2 C are thrown around casually as if every person in this world carries measuring spoons and cups around with them every time they eat something. Let's admit that most of us would never actually measure everything we eat in a day. But we can learn certain principles from these portion sizes that can help us to exercise a bit of portion control as we scoop up our favorite foods this summer.

1 teaspoon salt = the tip of your thumb

2 tablespoons peanut butter = 1 ping pong ball

1 C spaghetti = the size of your fist

3 oz meat = a deck of cards, the palm of your hand, or the size of a cassette tape

1/2 C ice cream = 1/2 baseball

8 oz water = 1 small glass

1/4 C dried fruit = 1 golf ball

Another great way to understand serving sizes is to measure the item out once, put it on a plate or bowl, and then make a mental note of what the amount looked like on the plate or bowl. For example, when eating breakfast cereal, measure out the serving size from the nutrition label (usually 3/4C or 1C) and put the serving into your bowl. Make a mental note of how much cereal is in your bowl, and try to keep your cereal to that amount in the mornings. All you have to do is measure it one time, and then you can usually eyeball things fairly accurately next time. You might be surprised how much larger your portion sizes are than they need to be!

Wash Your Hands!

2010-05-11T15:06:00.014-06:00

Did you know that washing your hands is the SIMPLEST and BEST way to prevent illness?

Clean hands prevent infection and decrease the likelihood of illness in the home, workplace, and schools. Be sure to wash your hands:

- Before and after handling and preparing food

- Before eating

- After using the restroom

- After coughing, sneezing, or using a tissue or assisting someone who is

- After touching animals

- After handling garbage

- Before and after treating a wound

- When your hands are visibly soiled.

Washing your hands regularly can prevent:

- Indirect-contact infections including influenza and the common cold

- Fecal-oral transmission infections including salmonella, campylobacter, and enterovirus

- Direct-contact infections including typhoid and staphylococcal organisms

What’s the right way to do it, you ask?

- Wet your hands with warm water and apply soap

- Rub your hands together to form a lather and scrub all surfaces

- Scrub your hands for 15-20 seconds or sing the “Happy Birthday” song twice

- Rinse your hands thoroughly with warm water

- Dry your hands using a clean paper towel or air dryer and, when possible, turn the facet off using a paper towel.

Are alcohol-based cleaners effective?

Absolutely! Just remember, alcohol-based sanitizers are only quick ways to decrease the number of bacteria and should not replace soap-and-water washes all together. When using alcohol-based rubs:

- Apply the product to the palm of your hand

- Rub your hands together until they dry completely

* Always use soap and water when your hands are visibly soiled

How did this practice start?

The importance of hand washing was discovered by Ignaz Semmelweis in the late 1840’s when he assisted in the maternity ward in a Vienna hospital. He observed that the mortality rate was much greater in the ward staffed with medical students than the ward staffed with midwives. He discovered that the medical students were coming straight from their lessons in the autopsy room to deliver babies. Semmelweis postulated that the students were bringing the diseases from their autopsy rooms into the maternity wards resulting in death of the mothers. Semmelweis ordered the students to wash their hands before examining the mothers and, ultimately, mortality rates fell to less than one percent!

Although it took another 50 years for the concept of hand washing as a means of infection control to be accepted by the medical profession, Dr. Semmelweis continued to advocate hand washing and as a result thousands of lives have been saved.

According to the United States Centers of Disease Control and Prevention (CDC), "Hand washing is the single most important means of preventing the spread of infection."

Check out this video from Centers for Disease Control and Prevention: Put Your Hands Together

Do your part and prevent illness and infection in your life!

Small and Simple

2010-05-06T10:04:00.014-06:00

Nutrition Tip of the Week

Small changes that reduce calories:

“By small and simple things are great things brought to pass.”

--Alma 37:6

We all know and love the famous line in Alma that teaches the principle that small and simple things can make great differences in our lives. This principle is not only true with Gospel topics, but also with heath and wellness. The following are some simple changes you can make in your diet that can bring to pass great changes in your overall well-being.

Breakfast

1C 2% milk (140 calories) -- 1C skim milk (90 calories)

If you drink one cup of skim milk each day for a year instead of 2%, you would save 18,200 calories or about 5 pounds.

2 fried eggs, 2 slices toast, 2 Tbsp butter, 3 slices bacon (680 calories) -- 1/5 C oatmeal with brown sugar (200 calories)

Switching from a traditional high-fat egg breakfast to a vitamin and fiber-rich breakfast of oatmeal three times a week for a year would save 74,880 calories or about 21 pounds.

Lunch

2 slices pepperoni pizza (350 calories) -- 1 slice pepperoni pizza and side salad (280 calories)

Substituting in a salad for a second slice of pizza three lunches a week in a year would save about 12,480 calories or about 3.5 pounds.

12oz milkshake (500 calories) -- 8oz chocolate milk (160 calories)

Milkshakes are delicious and we all love them on a hot summer day. By substituting lowfat chocolate milk instead of milkshakes twice a week, you would save 35,360 calories or 10 pounds in a year’s time.

Snack

3C caramel popcorn (280 calories) -- 3 C air popped popcorn (90 calories)

Changing from high calorie types of popcorn to fresh and delicious air-popped popcorn 4 times in a week can save 39,520 calories and about 11 pounds in a year. Not only is popcorn a satisfying snack, but it's also a good, filling source of fiber.

2 oz potato chips (300 calories) -- 1 C strawberries (50 calories)

Switching from chips as a snack to fruit can help save a significant amount of calories. If chips are substituted for fruits 4 times a week, 52,000 calories and 14 pounds can be saved in a year. Fruit is sweet and delicious and makes a very healthy and satisfying snack.

Dinner

4 oz ground beef (305 calories) -- 4 oz chicken (130 calories)

Alternating beef for chicken 2 times per week can decrease your caloric consumption over a year by 18,200 calories or about 5 pounds. Beef is important to include in the diet occasionally, but chicken is a great alternative to help watch calories.

1 C Rice-A-Roni (630 calories) -- 1 C brown rice (230 calories)

Side dishes for dinner are important ways to get nutrients and to add to the interest of the main part of the dinner. By changing your side dish from a packaged Rice-A-Roni to brown rice twice a week, you could save 41,600 calories or about 12 pounds over the course of a year.

All of these ideas in this post are intended to get you thinking about the small and truly simple things you and your family can change in your eating that can have huge impacts over time. Feel free to have that milkshake once in a while, and to enjoy a nice steak on a special occasion. All foods are for our benefit and when eaten in moderation, can enhance our earthly experience. No food is truly “bad” or “good” but with the right tools and education, we can make choices to help us reach our potential.

Come Vote For BYU Wellness!

2010-04-01T20:01:00.002-06:00

Come show your support for the BYU Wellness Program by voting for our internship booth FRIDAY, APRIL 2, 2010 from 9:00 am - 11:30 am in the WSC Ballroom.

See you there!

A New Look at Exercise Recommendations for Women...

2010-03-26T09:49:00.013-06:00

Earlier this week a study published in the Journal of the American Medical Association suggested that women should exercise for at least 60 minutes per day to avoid weight gain with age.

This study, which followed about 34,000 women for 13 years, looked at exercise frequency and intensity among middle-aged women who consumed a typical diet (i.e. who were not dieting).

Researchers found that physical activity with a usual diet (i.e. no diet modifications) was associated with less weight gain only among women whose BMI was 25 or lower. For women who were already overweight or obese, a combination of physical activity and reduced caloric food intake is required for weight loss and prevention of further weight gain. (To determine your BMI click here)

The study authors wrote , "these data suggest that the 2008 federal recommendation for 150 minutes per week (i.e. 30 min, 5 days a week), while clearly sufficient to lower the risks of chronic diseases, is insufficient for weight gain prevention absent caloric restriction."

Reference:
JAMA. 2010;303(12):1173-1179

Are you at risk?

2010-03-19T09:51:00.005-06:00

According to the American Diabetes Association, "in the next 24 hours, 4,384 cases of diabetes will be diagnosed in America."

It is estimated that while 17.9 million people are currently diagnosed with diabetes, 5.7 million are undiagnosed, and as many as 57 million are classified as "pre-diabetic."

Assess your risk for developing diabetes now!

What your kids really want for dinner...

2010-03-02T12:06:00.008-07:00

You may have heard the quote by Elder Dallin H Oaks, "what your kids really want for dinner is you" from his November 2007 General Conference address on "Good, Better, Best." In this talk Elder Oaks cites benefits family members obtain from family meals.

Research shows that family meals lead to healthier weights, better intake of nutrient-rich foods, lower consumption of junk foods, enhanced academic performance, and improved social skills. BYU Wellness published a newsletter on this topic in 2009: Are family meals dead?

In addition to these listed benefits, family meal times also provide an opportunity for parents to model good eating behaviors (i.e. trying new foods and eating a meal balanced in grains, fruits, vegetables, and proteins).

Parents pack more punch than they may think when it comes to influencing the foods their kids eat. According to a survey by the American Dietetic Association (ADA), parents are actually more influential than sports stars and celebrities! Children learn healthy eating behaviors and beliefs from what they observe in the home. See the ADA article on this topic: It's Amazing What Kids will Try: Healthy Foods!

March is National Nutrition Month. It is a great time to check your own food beliefs and behaviors and think about how you could improve the example you set in your home.

Produce Pick of the Week: Eggplant

2010-02-24T14:08:00.000-07:00

Eggplant, a nightshade vegetable related to the tomato and potato, is a good source of manganese and fiber. This vegetable is low in calories and it makes a good filler in lasagna, curry, casserole and ratatouille dishes.

Many Indian, Asian, Mediterranean and Middle Eastern dishes incorporate eggplant so if you're looking to eat more of it, it might be fun to try out some new ethnic dishes.

Fresh eggplants are firm, unwrinkled, heavy for their size and have a bright, green stem. They should be stored in a plastic bag in the refrigerator for no longer than a week and should be handled with care because they bruise easily.

Want more eggplant in your diet?
Try one of these simple suggestions to help you bring the benefits of eggplant to your plate.

eggplant parmesan
vegetable lasagna
stir-fry
steamed eggplant with sauces
casseroles
baba ganoush
oven roasted
add to stews
broiled or grilled
canned in chutneys
skewered on shish-kabobs
in ratatouille
roasted in their skin, then season the pulp
roasted and added as a pizza or pasta topping
grilled and mashed with seasonings
roasted eggplant in a vegetable sandwich
stuffed with meat, rice or other vegetables.

Featured Recipe:
Ratatouille

Being Well in Utah

2010-02-19T10:12:00.006-07:00

Gallop polls recently published their findings on their 2009 Nation-wide survey of "well-being" in all 50 States.

For the survey they interviewed about 350,000 adults on six areas of wellness: life evaluation (how is your outlook on life now and for the future), emotional health, work environment, physical health, healthy behaviors, and access to basic necessities.

It should be no surprise that Utah is ranked number 2 as the state with the most well-being, it's probably due to the great influence of BYU Wellness participants making, healthy and positive changes in their lives. On a similar note, Utah actually scored best on the "Work Environment Index."

Of the 185 metropolitan cities surveyed, Provo ranked 4th for overall well-being, 4th for physical health, and 3rd for life evaluation. (Learn more here).

You can see a state-by-state comparison of scores for all six surveyed areas here:http://www.gallup.com/poll/125066/State-States.aspx

Produce Pick of the Week: Celery

2010-02-17T12:43:00.001-07:00

Celery: A crunch, crisp and fresh vegetable choice.

Celery has a number of good things going for it, but perhaps the most well known fact about celery is how low in calories it is. One cup of chopped celery yields about 16 calories (about 6 calories per stalk). This makes celery a favorite of many who are trying to cut back on calories.

Celery is an excellent source of vitamin K, a vitamin used in the body for blood clotting. Some studies have shown that vitamin K may also be helpful for maintaining healthy bones in older adults. Celery is also a good source of vitamin A and folate (a nutrient important for women of child bearing age).

While shopping for produce, look for celery that is firm and rigid, without blemishes or a wilted appearance. Celery keeps well in a plastic bag stored in the refrigerator for a week or two. If you don't make it to your celery in time and find it a little softer than you'd like, simply slice off a little off the bottom of the stalks and place them sliced side down in a glass of water. Just like a wilted flower straightens up when watered, so will your celery.

Want more celery in your diet?
Try one of these simple suggestions to help you bring the benefits of celery to your plate.

Chop, dice or slice it and add it into...

salsa
stir-fry
stuffing
egg rolls
casseroles
a green salad
soups and stews
rice or couscous
potato or macaroni saled
chicken or tuna salad sandwiches

Or, celery can be cut into sections and...

dipped in low-fat ranch
filled with hummus or cheese
filled with peanut butter and topped with raisins for a childhood favorite, "Ants on a Log"

Featured Recipe:
Celery Soup

Produce Pick of the Week: Butternut Squash

2010-02-10T13:15:00.001-07:00

Though the existence of squash dates back thousands of years, butternut squash has made its appearance only recently in history (during the 1900s), and we're glad it did! Butternut squash is a nutrient-packed member of the winter squash family.

This delicious orange squash is an excellent source of beta-carotene (the compound that gives the squash its deep orange color). Beta-carotene is converted to vitamin A in the body, which is important for good vision, skin and hair.

Butternut squash is also an excellent source of vitamin C, which works as an antioxidant to help prevent disease and oxidative damage. In addition, vitamin C also helps us absorb iron, so if you eat your squash with a roast for Sunday dinner, you'll actually get more out of the roast than tasty gravy; you'll get a healthy serving of iron too!

In addition, butternut squash is a good source of vitamin E, some B vitamins, and minerals like potassium (important for bone and heart health), manganese, and magnesium.

Lastly, butternut squash is a good source of fiber and is low in fat, sodium and calories. Because it is not a stringy vegetable it can be incorporated easily into recipes you already use (i.e. soup, stew, casserole, lasagna, smoothies).

If you're looking to add a nutrient-rich vegetable to your meals, butternut squash is an excellent option.

Want more Butternut Squash in your diet?Try one of these simple suggestions to help you bring the benefits of butternut squash to your plate.

Try different cooking methods: toasted, pureed, mashed, baked, grilled, roasted, stewed
Grill it in foil and add cinnamon and nutmeg and a little butte
Can be used in place of pumpkin in recipes
Include in a roasted vegetable sandwich
Pan fried in a little bit of healthy oil
Add to breads and muffins
Add to casseroles
Good in souffles
Use in lasagnas
Great in soup
Try with risotto

Featured Recipe:South of the Border Butternut Squash
From Produce for a Better Health Foundation

Produce Pick of the Week: The All American Fruit

2010-02-03T13:23:00.001-07:00

Jonathan, Gala, and Granny Smith galore! Apples in their many varieties (over 600 in the U.S.) are the iconic symbol many of us picture when we think of the fruit group, and for a good reason too--they are nutritious and delicious!

The Skinny on Apples
Apples, skins intact, are a good source of fiber. Fiber helps to keep things moving in our digestive system and it may also be beneficial in helping to lower blood cholesterol levels. In addition, apples contain an antioxidant called quercitin which helps maintain a healthy heart and also prevents the spread of cancerous cells in the body.

Like other fruits and vegetables, apples are also a good source of water and are energy dense, meaning, you get a lot of good nutrition for a low amount of calories, fat, and sodium.

Recommendations for good nutrition suggest that we get a minimum of 2 cups of fruit each day (The amount depends on your individual needs. Go to MyPyramid Plan to learn about your own unique needs.) Making the apple a regular part of your plate may be a great way to help you eat a healthy amount of fruit each day.

Remember, as the old adage goes...An apple a day keeps the doctor away!Want more apple in your diet?
Try one of these simple suggestions to help you bring the benefits of an apple to your plate.

Chopped apples in green salad (great with poppy seed dressing or bleu cheese)
Homemade applesauce (core, peel, steam, blend, viola!)
Apple desserts: cobblers, crips, pies and tarts
Apple slices with peanut butter or cheese
Include in fruit salsas and coleslaws
Chopped apple in chicken salads
Add thin slices to sandwhiches
Dried apples (apple chips)
Apple muffins and breads
Apple fruit leather
100% apple juice

Featured RecipeApple chicken Stir-Fry
From Produce for a Better Health Foundation

Earthquake Checklist - During the Quake

2010-01-21T10:02:00.001-07:00

STAY CALM: Above anything, having a plan will help you stay calm. If you are prepared, earthquakes are very survivable.
STAY PUT: If you are inside, stay inside; if you are outdoors, stay there.

If Inside: Take cover under a desk, table or bench. Stay clear of windows, bookcases, China cabinets, mirrors, and fireplaces until the shaking stops. If no protection is available, drop to the floor and cover your head with your hands. Never try to restrain a pet during the shaking.
If in the Kitchen: Turn off the stove at the first sign of shaking and quickly take cover (away from the stove so as to not be injured by hot liquids that may spill.
If in a High-rise Building: Get under a desk or table and stay away from windows or outside walls. Stay in the building on the same floor. Don't be surprised if the electricity goes out or if the fire alarm or sprinkler system go on. Do not use the elevators!
If in a Crowded, Public Place: Do not rush for the doorway since other people are going to have the same idea. Move away from display shelves containing objects that fall.
If Outside: Get into the open away from buildings, trees, walls, and power lines. The greatest danger from falling debris is just outside doorways or close to outer walls. Stay in the open until the shaking stops.
If in a Car: Pull over to the side of the road as quickly and safely as possible and stop the car. Never stop on top of or underneath a bridge or under power lines. Stay in your car until the earthquake is over. When you drive on, watch for hazards created by the earthquake, such as fallen or falling objects, downed electrical wires, or broken roadways.

Earthquake Checklist - Before the Quake

2010-01-15T14:00:00.002-07:00

Most casualties result from partial building collapse, falling objects and debris (like toppling chimneys, falling bricks, ceiling plaster and light fixtures). Taking a few steps to prepare can prevent many of these accidents. A brief survey of your home and office will indicate what hazards to fix. Follow these steps to reduce the hazards in your home:

Secure fixtures such as lights, cabinets, bookcases, and top-heavy objects to prevent moving, coming loose or falling during shaking. Place large, heavy objects on lower shelves, securely fasten shelves to walls. Special care should be taken to remove hazardous objects from sleeping areas. Do not hang plants in heavy pots that could swing free of hooks.
Store bottled goods, glass, vases, china, and other breakables in low or closed cabinets and use nonskid padded matting, hold-fast putty or velcro whenever possible.
Check the electrical wiring and connections to gas appliances. Defective electrical wiring, leaking gas, or inflexible connections are very dangerous in the event of an earthquake.
Locate the master switch and shutoff valves for all utilities and teach all responsible family members how to turn them off. Your local utility company can show you how.
Prepare an office emergency kit.
Develop a family plan that addresses what to do if an earthquake occurs while family members are at home, school, or work. This plan should include a central meeting location for family members after the earthquake and an OUT OF AREA CONTACT PERSON so other family members can find out information concerning their loved ones in the disaster area. It is usually easier to call out of a disaster than it is to call into one.
Hold drills so each member of your family knows what to do in an earthquake.
Keep extra food on hand.
Ensure that your home is prepared; securely fasten the home to the foundation and secure your water heater to wall studs or to the floor. Use flexible gas lines to connect stoves, water heaters, etc. Always keep a pair of shoes by your bed when retiring.

Earthquake Checklist

2010-01-14T11:10:00.001-07:00

Disaster can strike quickly and without warning. It can force you to evacuate your home, or in some cases it can confine you to your home. What would you do if basic services were cut off? Local officials and relief workers will be on the scene after a disaster, but they cannot reach everyone right away.

Families and neighborhoods can, and do, cope with disaster by preparing in advance and working as a team. Often, what you know is even more important that what you have. If you don't know how to protect yourself from the the dangers of an earthquake, it doesn't matter how many year's supply of food you have in your basement.

Earthquakes cause all the "emergencies" you can experience individually. If you are prepared for an earthquake, you are prepared for anything.

The following three articles BYU Wellness will post will help you become better prepared to protect yourself and your family WHEN disaster strikes.

Fruits and Veggies

2010-01-13T10:52:00.001-07:00

The most often-used phrase around dinner tables could very well be, "Eat your vegetables!"

Your parents had a point. It's hard to argue with the health benefits of fruits and vegetables: lower blood pressure; lower risk of eye and digestive problems; lower risk of heart disease, stroke, and some cancers; and suppressed appetite.

But sometimes it's still hard to get all the recommended fruits and veggies into our diets. Here are some tips to help you along the way:

Keep fruit on the counter or in front of the fridge. That way, when you go to the kitchen for a snack, it's the first thing you'll see. You'll be much more likely to eat it.
Try using vegetables as an appetizer! Wait to put the main course on the table until you have had enough vegetables. This is a great method because you are sure to eat your veggies, AND there are always leftovers.
Try new things! Variety is the key to a healthy diet. Look for in-season fruits and vegetables and buy something new.
Make it a meal. Once a week, try a vegetarian recipe.

Last day to Register for Challenge!

2010-01-08T09:50:00.001-07:00

Today is the last day to register to participate in the first BYU Wellness health challenge of 2010: Healthy Heroes!

This challenge will focus on tracking your goals and is a great way to kick off the new year.

And... don't forget, successful completion of each of our challenges makes you eligible to receive a cash back reimbursements on your insurance premium ($25 per challenge, $150 each year).

Go here to register today: http://wellness.byu.edu/event.php?id=229

*Note: Only non-student BYU faculty, staff, administration and their spouses are eligible to participate in our program and receive incentives.

A Healthy and Happy 2010

2010-01-04T13:43:00.001-07:00

The new year is a great time to thinking about new goals and future achievements. What goals have you set to help you live a healthy, happy and well 2010?

When setting your goals make sure they are realistic and achievable, but will also stretch you a little. Think of the small and simple steps you can take to become a healthier you.

Although you should choose goals that are personally meaningful, you may find a helpful starting point below:

When you wash your hands, sing the alphabet song or count to 20 while scrubbing in between your fingers and the back of your hands.
Read food labels and make a plan to replace half your grains with "whole grains."
Stretch before you go to bed at night, perhaps while catching up on the news on TV.
Try a new fruit or vegetable each week, or maybe even just a new preparation/recipe of an old favorite.
Find some friends who want to be physically active and start a walking group at a time that's good for everyone.
Carry around a water bottle and try to drink 8 glasses each day (a total of 64 ounces each day).
Recognize the amount of sleep you need (6-9 hours) to feel alert and well each day and strive to get that amount most nights of the week.
Pick an activity that helps keep your mind active (i.e. Sudoku, puzzles, a book club, card games, Scrabble, or taking time to read up more frequently on subjects that interest you).
Focus on how you feel in regards to food and try to recognize internal hunger and fullness cues. Do you eat when you're hungry? Do you stop when you're full?

How about you? What are you doing this year to ensure a happy and healthy 2010? Share it with us in a comment!

P.S.Our new wellness challenge, Healthy Heroes, which starts next Monday, will allow you to choose your own fitness goal, nutrition goal, and weight goal. The online tracking system associated with the challenge will be a great way for you to measure yourself and help you be accountable. BYU Faculty, Staff, Administration and their spouses are encouraged to sign up today!

Leftovers: Safe and Savory

2009-12-21T11:33:00.001-07:00

While you're enjoying the abundance and variety of tasty foods during the next few weeks, don't put food safety on the back burner.

Here are a few things to remember to keep you and your loved ones free from food-borne illness:

Care for your leftovers quickly.

Whether you choose to refrigerate your leftovers or freeze them, do so within two hours of eating. Food that remains on the counter at room temperature for too long increases the risk of food-borne illness.

Store large servings in a few smaller containers instead of one large one.

This way the leftovers cool off faster, getting out of the temperature danger zone (40-140 degrees Fahrenheit), and they are also easier to grab-and-go because they are in smaller portions.

If you have leftover soups or sauces, store them in shallow dishes (about 2 inches high). This will allow them to cool off quickly.

Reheat your leftovers sufficiently.

When eating leftovers like ham, soup, turkey, or potato casserole, make sure the food's internal temperature reaches 165 degrees Fahrenheit when reheated.

Sauces and soups should be brought to a boil and should also reach 165 degrees Fahrenheit.

If you choose to reheat foods in the microwave, make sure there are no cold spots where bacteria could be left to grow.

For more information on food safety visit: FightBac!

Christmas Message

2009-12-16T11:36:00.000-07:00

Tips For Reducing Holiday Stress

2009-12-15T10:09:00.001-07:00

The holiday season can be a major stressor in our lives. The holidays are replete with incidents of burnout, exhaustion, and fatigue due to the pressure that people experience. It does not need to be that way! This is a time of celebration and it is impossible to truly celebrate while under distress. The following is a list of ideas to help you avoid burnout. Be creative; come up with your own ideas for helping you and your family celebrate the season with minimal stress.

Plan Ahead - by planning ahead for all your activities, you eliminate excess time in the car, time in the shopping center, and time in the kitchen.
Make Lists - have several packets of Post-it Notes available and make a list for everything. For example, think ahead of what you want to shop for, be it food, gifts, or decor, and then make a list. Stick to the list, and you will be amazed at the time you save in the store.
Learn to Say "No" - when you feel like the demands placed on you are too heavy, do not feel guilty stating your limits.
Avoid Excess Noise - in times of stress, excess background noise could be making you more edgy than you are aware. When you feel agitated, notice the extra noise around you. Turn off the TV if no one is watching. Turn down radios, fans, and other electrical equipment that aren't necessary but are making background noise.
Determine What is Important - there are some things that are vital to your family celebration. By all means, make sure those things get done. However there are numerous superfluous things that simply don't need doing. For instance, if you don't enjoy caroling, don't feel that you have to spend time caroling to all the neighbors; simply don't do it!
Go to What You Want to - In addition to the aforementioned, do not feel obligated to go to every Christmas program and party. If someone is having a party that you simply don't have time for, tell them you won't be able to make it. Celebrate your freedom by choosing what you want to do and don't want to do.
No Need for Perfection - although we all want everything to be nice for Christmas, it does not need to be perfect. Enlist the help of your kids in may projects. For example, have them cut out the Christmas sugar cookies or put the decorations on the tree. Have them help you pick out gifts for the other children. Things won't be "perfect" but this WILL relieve your stress and help the kids feel more involved.
Get Away - whatever you need to do to "get away" for a moment, do it! Examples include: take a hot bubble bath, lie in a dark room with scented Christmas candles, send the kids out to play in the snow, listen to soft Christmas music while sitting in front of the Christmas tree, take a moonlit walk with your spouse in the snow... the list is endless!

Merry Christmas!

Holiday Exercise Tips

2009-12-11T14:00:00.001-07:00

You work hard all summer long and into the fall to shed those few extra pounds you picked up last winter. You have an exercise program that works for you. You look good and you feel great. With energy to spare, you bound into the holiday season. The hustle and bustle of each day finds you telling yourself, "I'll exercise tomorrow. I just can't today." After a few weeks of this, you find yourself regaining that weight you worked so hard to lose. You also notice a decline in energy (energy that is desperately needed during this time of year!) and you are not feeling as well as before. Now you figure that there is no point to try to exercise or keep off the extra weight; you'll just wait until January 1st to make the resolution to lose those extra pounds...same as last year.

Does this sound familiar? If it does, you are NOT alone. One of the most important things you can do to maintain your weight is to maintain your physical exercise throughout the holiday season.

If you already have a daily exercise program, great! Make a commitment to yourself to continue it each day.

Here are ways to ensure success in continuing exercise despite the cold:

Join a gym so you can work out indoors.
Make use of the indoor gym facilities provided at BYU for all faculty.
Utilize the indoor swimming pool at BYU.
Layer up when exercising in the cold. Do not wear one heavy coat. The layers of clothing will absorb perspiration better. Also, you can remove layers when you begin to warm up during exercise.
Dust off that gym or treadmill that you have at home and make use of it.

If you do not already have a workout program established, this time of year is probably too hectic to begin a new regularly scheduled program. Most people who begin a workout program over the holidays typically find themselves feeling discouraged and unsuccessful. However, it is important that you get at least 30 minutes of moderate to intense activity every day. These 30 minutes do not have to be consecutive, but make it consistent each day and have fun doing it.

Some ideas:

Go skiing or sledding with your family.
Ice-skating is most enjoyable and gives you quite a workout.
Do some heavy duty playing this season by vigorously building a snowman fort, snow fort, or having a snowball fight.
Have a race to see who can make the most snow angels in a given time.
Put on some jazzy Christmas music and dance around the house as you put up Christmas decorations.
Power shop by walking as quickly around the stores as you can. Run your cart back to the store instead of leaving it in the parking lot.

Have a happy and healthy holiday season!

Healthy Holiday Cooking Tips

2009-12-08T11:12:00.000-07:00

If Santa had to make a list of "naughty" food, we would find on it lots of the foods associated with Thanksgiving and Christmas. Although very delicious and fine if eaten in small quantities, these foods are highly fattening. Additionally, most of us do not stop at one small piece of fudge or a sliver of pie. Because we feel the necessity to indulge, we ingest countless unnecessary grams of fat and calories. That's when we gain weight.

Fortunately, there are many ways to cook and eat healthy during the holidays, while not having to gag down our food. Just by making some small changes and adaptations to our cooking, we can have delicious, healthy meals for all our holiday festivities.
One wise thing to do when cooking is to review your recipes and note the ingredients that are high in saturated fats. Then consider these ingredients and ascertain what their purpose in the recipe is. All ingredients in a recipe are needed for a purpose. What is the purpose of the ingredient that is high in unhealthy fat? Does this ingredient give the food its flavor? Does it add texture to the food, or does it act as a thickener? After determining its purpose, choose an adequate substitute for the high-in-fat ingredient. Each ingredient can realistically be replaced by another that provides similar taste and function. Here are some examples:

Use bacon bits instead of regular bacon.
Use light salt instead of regular salt.
Use spices and herbs instead of regular salt.
Use lean ground turkey instead of pork bacon.
Use ricotta cheese instead of cream cheese.
Use non-fat cottage cheese instead of ricotta cheese.
Use non-fat cheeses instead of regular cheeses.
Use egg substitute instead of eggs.
Use 1 egg yolk and 2 egg whites instead of a whole egg.
Use chicken or beef broth instead of oil for saute.
Use applesauce instead of oil for baking.
Use canola margarine instead of butter.
Use evaporated milk instead of half and half or cream.
Use nonfat yogurt instead of sour cream.
Use whole wheat pasta instead of regular or egg pasta.
Use 1/2 cup of whole wheat and 1/2 cup of bleached flour instead of 1 cup of bleached flour.

GIFTS

Gifts of food are normally high in fat. Be creative with your ideas for this year. Give gifts of healthy foods (breads, pastas, juices, or veggies). Give a favorite healthy recipe with ingredients for that recipe measured out. Give gift baskets that have a theme. For example, a basket with a breakfast theme could include: pancake mix, juice mix, hot cereal packets, and fresh fruit. Healthy, fun, and appreciated!

Healthy Recipe- Steamed Broccoli

2009-12-03T10:46:00.001-07:00

Serves 8; each serving contains 30 calories, 0.1 gram of fat

8 cups broccoli florets
3/4 cup vegetable broth
1/4 cup water
1 tablespoon lemon juice
1 cloves garlic, crushed
2 tablespoons fresh parsley, chopped

In a large pot, add about one inch of water. Place steam basket inside pot. Add broccoli, cover and steam 2‑ 3 minutes. Remove from steamer to large bowl. Whisk together vegetable broth and next four ingredients. Pour over broccoli and mix thoroughly. Serve hot.

Gratitude Well and Wise Tomorrow

2009-11-17T12:14:00.000-07:00

Gratitude is a straightforward act that produces immediate emotional and physical benefits. Let's review a bedrock strategy to sustainably increase life satisfaction by noticing more fully the abundant bounties we take for granted.

Join us for this Well & Wise on gratitude in perfect time for the holiday season!

Wednesday, November 18

12:00-12:50pm

1102 JKB

click here to see past well and wises

Get Ready...

2009-11-13T10:53:00.000-07:00

The annual BYU Faculty and Staff Racquetball Tournament is back! Grab your co-worker, friend, spouse, or whoever and sign up today!

Click here to register for the tournament.

Fruits and Veggies

2009-11-05T11:19:00.000-07:00

One excuse I've often heard for not eating fruits and vegetables is that they are

$ ...too expensive... $

Luckily that is one barrier that can be overcome with a little bit of work.
Here are some tips on how to find fruits and vegetables at a price you can afford:

Buy fruits and vegetables that are in season. Not only will this be cheaper for you, but it might allow you to try new things. Look here for in season fruits and veggies.
Shop around. Don't buy all your fruits and veggies at the same store. Grocery stores will have different sales on different produce each week. Check the local paper for what is on sale where. I often go to 3 or maybe 4 grocery stores each week just to get the best deals on vegetables. Try to arrange your shopping trips for when you're out anyway so you don't waste gas.
Pick your own. Not only can you save money picking your own produce, it's a great activity to do with the whole family, you get some extra exercise in, you get to spend time outdoors, all while supporting local businesses. There are several pick-your-own produce farms in Utah County. For some ideas of where to go, click HERE.
Talk to friends, family, and neighbors. Let everyone know that you're in the market for cheap fruits and veggies. That way when someone sees a great sale, they will think of you and let you know. You can also share recipes and success stories.
Buy in bulk. A few months ago I found broccoli on sale for $.29 a lb! Normally, broccoli is around $1.50, so you bet I was excited. I bought nearly 6 lbs of broccoli, took it home, and immediately froze it. When you find a great deal, go overboard. Research how to freeze that particular produce and then make room in your freezer. If you don't have room, toss the ice cream. ;-)
Don't buy pre-cut. Fruits such as watermelon, mango, and several others often come with the option of pre-cut. It is almost always cheaper to buy the whole fruits and then slice them on your own. Also, seeded watermelon is almost always less expensive than seedless.
Go beyond the produce section. Canned and frozen fruits and vegetables can be nutritious as well. If you find good sales in those sections, by all means, check them out. Just be sure to check the ingredients and be sure to avoid lots of sugars and sodium.

If you still think produce is too expensive, please consider the following:

Fruits and veggies fill you up. Try starting your meal with your fruits and veggies. Wait until you've had enough before you bring out the main dish. I guarantee you will eat less of your entree. What does that mean? Leftovers! You have an entire second meal you weren't expecting. That should leave you some extra cash to grab your produce.
Fruits and vegetables reduce other costs. You probably are very aware that fruits and veggies are good for you. They have essential vitamins and minerals that will keep you healthy and energetic. Fruits and veggies will reduce your health care costs, saving your life along with your bank account.
Think of the children. Introducing children to fruits and vegetables while they are young is important in so many ways. First, children need the vitamins and minerals found in fruits and veggies to grow and develop properly. Second, childhood obesity is on the rise. Substituting fruits and veggies for unhealthy foods will keep your children out of the dangers that come with obesity such as type II diabetes, heart disease, stroke, and a myriad of other diseases. Also, introducing children to fruits and veggies while they are young will allow them to develop healthy habits that they will continue for the rest of their lives.
More matters. Visit the Fruit and Veggies More Matters website for more reasons to sacrifice for fruits and veggies.

This is one week's worth of fruits and vegetables for 2 people, and came to $7.50 using the above tips.

Happy shopping!

Sweatshirts!

2009-11-04T11:08:00.000-07:00

Sweatshirt prizes for the Healthy Life Challenge are now available!

Come claim your prize in 2001 JKB.

Also, you may now trade your sweatshirt for a different size.

Healthy Waffles

2009-10-30T13:11:00.000-06:00

Try these whole-grain waffles that are a great source of fiber for breakfast or dinner.

1 1/2 c. whole wheat flour
1 c. oatmeal
1 T. baking powder
1/4 tsp. ground cinnamon
1/4 tsp. salt
2 eggs
1 1/2 c. milk
1/3 c. melted butter or margarine
2 T. brown sugar

Preheat waffle iron according to manufacturer's directions.

In a medium bowl whisk together dry ingredients. In another bowl beat together eggs, butter, and milk. Add the wet ingredients to the dry and stir until combined.

Ladle the recommended amount of waffle batter onto the iron according to the manufacturer's recommendations. Close iron top and cook until the waffle is golden on both sides and is easily removed from iron. Serve immediately or keep warm in a 200 F oven until ready to serve.

Can also add chopped apples to batter. Can freeze waffles and toast to reheat.

Makes 4 servings.

Nutritional Information:

Calories: 471
Fat: 22 g
Carbohydrate: 58 g
Protein: 15 g
Saturated fats: 5 g
Cholesterol: 115 mg
Fiber: 8 g
Calcium: 361

Welcome!

2009-10-30T12:26:00.001-06:00

Welcome to the BYU Wellness Program blog! Check here periodically for upcoming events, tips for exercising and eating healthy, and much more wellness!