WELLNESSMAY2013

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A MONTHLY RESOURCE FOR HEALTHY LIVING

PRODUCED BY PEHP WELLNESS

MOVE IT WORKOUT WARRIOR FOOD FOR THOUGHT SIMPLIFY YOUR LIFE WAIST AWEIGH CALENDAR NEXTrsaquo

Tastes of the Mediterranean Got DirtWhen Wednesday May 1 noonWhat Gardener and Community Educator Carly Gillespie from Wasatch Community Gardens will discuss the health benefits of gardening composting planting tips and moreRegister Now

PEHP WAIST AWEIGH

Congratulations to two more graduates Read more on the Waist Aweigh page

FEATURE PEHPHEALTHYUTAH

INTHISISSUE

WEBINAR

May is National Mediterranean Diet month ndash you can easily enjoy the benefits of this

European dining style at home Plan your meals around fish vegetables fruits olives and crusty whole-grain breads dunked in olive oil along with a glass of red wine Want the health benefits of wine without alcohol Many of the health attributes of wine are from chemicals and not the alcohol ndash enjoy grapes with the skin and try green tea for the tannins antioxidants and quercetin that help to repair damaged cells have anti-inflammatory properties and can even prevent plaque build-up on teeth Learn more hereWe hope you enjoy this edition ndash tune into our May webinar taking you into the garden for composting tips and more plus the quarterly Health Challenge begins this month urging you to lsquoGo Greenrsquo Have a wonderful month

ndash Your PEHP Wellness Team

Awareness is the first step to recognize how our behaviors impact the environment and our health The next step is doing something about it To register log in to your wwwhealthyutahorgmyhu and look under lsquoHealth Challengesrsquo along the left side of the page

GOGREENCHALLENGE

WELLNESSMAY2013

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A MONTHLY RESOURCE FOR HEALTHY LIVING

PRODUCED BY PEHP WELLNESS

PREVIOUS PAGE MOVE IT WORKOUT WARRIOR FOOD FOR THOUGHT SIMPLIFY YOUR LIFE WAIST AWEIGH CALENDAR NEXTrsaquorsaquo

Exercise Through Gardening

WORKOUTWARRIORBy Matt Hill

Why be a Workout WarriorMOVEITBy Matt Hill

Spring is here and so is gardening season But before you bring out

the green thumb consider getting your body ready for the rigors of beautifying your yardGardening and overall yard work is exercise and can benefit you during the warmer seasons Whether you are planting a garden or preparing a flowerbed you use muscles to pull dig mulch and mow A great deal of effort is put towards kneeling standing stooping watering and weeding Use gardening to exercise instead of exercising to garden

Here are some tips to help youraquo Warm up and get the

blood flowing by walking around the yard and cleaning up items that may be in the way

raquo No matter how funny the neighbors may look at you add some light stretches before you begin Focus on lower back and hamstrings

raquo Drink enough water to stay hydrated Take breaks as needed especially during the hottest times of the day

raquo Chances to win great prizes ndash Each month that you are a Workout Warrior your name will be entered into that monthrsquos random prize drawing In addition to the monthly drawing your name will be entered into a quarterly drawing Increase your chance of winning the quarterly

drawing by being a Workout Warrior each month Prizes are valued at over $25

raquo Helpful informationresources ndash You will receive bi-weekly emails including helpful information and prompts to register as a Workout Warrior for the next month Keep yourself in the Workout Warrior loop

The Healthy Utah Workout Warrior program acknowledges your physical activity efforts If you meet one of the following levels you are eligible to be recognized as a Workout Warrior and enter a prize drawing Visit wwwhealthyutahorgwarriors

BE A WORKOUT WARRIOR FOR

RECOGNITION PRIZES INFORMATION AND RESOURCES

REGISTER NOW

1 Log onto your myHealthyUtah account at wwwhealthyutahorgmyhu

2 Click on Workout Warrior3 Select the team that represents your

activity level for the previous month4 Donrsquot have an account yet Create one

today Visit wwwhealthyutahorgmyhu with your PEHP number

QUESTIONS

If you have questions please contact Healthy Utah at healthyutahpehporg You can also reachus via phone at801-366-7300 or855-366-7300

For details visit wwwhealthyutahorgwarriors

P E H P H E A L T H Y U T A H rsquo S

WORKOUT WARRIOR

THREE LEVELS OF WARRIOR300000 STEPS MONTH

200000 STEPS MONTH

100000 STEPS MONTH

P R O G R A M

JOIN IN

Click here to find out how to become a Workout Warrior

WELLNESSMAY2013

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A MONTHLY RESOURCE FOR HEALTHY LIVING

PRODUCED BY PEHP WELLNESS

PREVIOUS PAGE MOVE IT WORKOUT WARRIOR FOOD FOR THOUGHT SIMPLIFY YOUR LIFE WAIST AWEIGH CALENDAR NEXTrsaquorsaquo

Hungry for a quick snack Nuts are tasty convenient

and healthy

Their fiber and unsaturated fats can help lower LDL (ldquobad cholesterolrdquo) levels and they contain omega-3 fatty acids

and vitamin E both good for the heart

Choose wisely Although all nuts have health benefits theyrsquore best eaten raw or dry-roasted not covered with chocolate salt or sugar

SIMPLIFYYOURLIFEGo Nuts ndash for a Healthier Diet

FOODFORTHOUGHT

The Mediterranean Diet is a healthful way to eat because

it includes whole fresh foods that are nourishing and full of flavor Vegetables fruits beans whole grains nuts olive oil some cheese yogurt fish poultry and eggs are staples of this eating pattern

However it is not just the food components of the Mediterranean lifestyle that contribute to healthy weight and longevity Regular physical activity and taking time to savor and enjoy meals are just as important

Mealtimes in the Mediterranean are celebratoryhellip flavors and textures are enjoyed and mealtimes are not rushed After a meal dessert (often fruit) is coupled with a nice stretch of the legs We would all do well to eat savor and move like our Mediterranean friends

Where Good Taste Meets Good Health

By Maria Givler

POPULAR NUTS

Herersquos the breakdown on some of the most popular nuts

Almond 169 150 11 129

Cashew 163 131 26 100

Macadamia 204 216 34 172

Peanut 166 140 20 114

Pistachio 161 127 16 105

Calo

ries

Fat (

gram

s)Sa

tura

ted

Fat (

gram

s)Un

satu

rate

dFa

t (gr

ams)

Roasted serving size 1 ounce

ENJOY THESE LINKS

The Mediterranean Diet from Web MD

Oldways Mediterranean Diet Recipes

Slow Food Utah

WELLNESSMAY2013

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A MONTHLY RESOURCE FOR HEALTHY LIVING

PRODUCED BY PEHP WELLNESS

PREVIOUS PAGE MOVE IT WORKOUT WARRIOR FOOD FOR THOUGHT SIMPLIFY YOUR LIFE WAIST AWEIGH CALENDAR NEXTrsaquorsaquo

PEHPWAISTAWEIGH

This has been a wonderful experience I wish I had joined the program earlier

I joined Weight Watchers on June 23 2011 I lost a total of 214 pounds from 419 pounds to 205 and from size 5XL to large and size 56 pants to 34

People do not recognize me That includes relatives and doctors I now think itrsquos time to live and travel with my beautiful wife Our 40th wedding anniversary is May 16

What a change Thanks to my wife and to you all

Shout Out Congratulations to PEHP Waist Aweigh graduate Kathy S who reached a 248 BMI losing a total of 112 pounds Fabulous job Kathy

SHOUT OUT

Down 214 Pounds itrsquos lsquoTime to Liversquo

GRADUATE STORY BOB CONGROVE

FIND GRAD SUCCESS STORIES

HERE

Kudos to Michelle who has lost

35 pounds in the past year Herersquos her message

ldquoHard work with exercising and portion control has helped me to do this The Weight Watchers program and PEHP Waist Aweigh has also been a great support I have enjoyed participating in mud runs 5Ks and lsquoStomp for the Curersquo snowshoe events Better health losing five inches on my waist and three pant sizes smaller feels greatrdquo

Happy with Better HealthMAKING PROGRESS MICHELLE MARTIN

BEFORE AFTER

WELLNESSMAY2013

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A MONTHLY RESOURCE FOR HEALTHY LIVING

PRODUCED BY PEHP WELLNESS

PREVIOUS PAGE MOVE IT WORKOUT WARRIOR FOOD FOR THOUGHT SIMPLIFY YOUR LIFE WAIST AWEIGH CALENDARrsaquo

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5 6 7 8 9 10 11

12 13 14 15 16 17 18

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26 27 28 29 30 31

MARKYOURCALENDARCLICK

HERE

HU TESTING SESSIONSLC 9-1215130-415Provo 9-1245130-415

HU TESTING SESSIONJunction 10-12452-445

HU TESTING SESSIONProvo 9-1215130-415

HU TESTING SESSIONMoab 830-1215130-415

HU TESTING SESSIONCoalville 9-1215130-415

HU TESTING SESSIONKanab 9-1215130-415

HU TESTING SESSIONBlanding 9-1215130-415

HU TESTING SESSIONSLC 7-11451-545

HU TESTING SESSIONHurricane 9-1215130-515

HU TESTING SESSIONMonticello 9-1245

Sign up for a PEHP Healthy Utah testing session

HU WEBINAR Got Dirt12-1230 pm Register

HU TESTING SESSIONDraper 830-1215130-445

Health Tool of the WeekMediterranean DietFood Pyramid

Health Tool of the WeekMediterranean DietRecipes

Health Tool of the WeekWasatch CommunityGardens

Health Tool of the WeekGardening Healthand Safety Tips

HU TESTING SESSIONMoab 12-6

Orthodox Easter

World No Tobacco Day

HU TESTING SESSIONOrderville 9-1215130-445

May Workout Warrior Registration Closes

June Workout Warrior Registration Opens

HU TESTING SESSIONGunnison 9-1215130-415

HU TESTING SESSIONRichfield 830-1215130-315

HU TESTING SESSIONDraper 9-1215130-445

HU TESTING SESSIONProvo 9-1215130-345

HU TESTING SESSIONProvo 9-1215130-345

Go Green Health Challenge begins this month

Motherrsquos Day Armed Forces Day

Memorial DayURSPEHP Offices Closed

Arthritis Walk Salt Lake City Register

May is National Employee Health and Fitness Month