Burn Calories While You Get Your Rear in Gear

Have fun and get fit at Get Your Rear in Gear (photo credit: Mark Bernal)

Looking for a good reason to get the family outside for some fun physical activity?  Register everyone for the upcoming Get Your Rear in Gear 5K Run/Walk and Kids Fun Run at Southdale Center on Sunday May 20, 2012.  The event raises money to improve colon cancer awareness and increase funding for screening programs.

Run or Walk to Burn Calories

If you’re not a runner, don’t worry. This event is walker friendly.  In fact, it’s walker friendly, stroller friendly, pet friendly and even wheelchair friendly.  If you are new to exercise, this is a great “first timer” event to try.

Local sportscaster Mark Rosen will emcee the event. Costumed and theme-centered teams will compete for most creative design to celebrate and honor loved ones who have been affected by colon cancer.  The people-watching, alone, is a great reason to attend.

You can participate as part of a team, start your own team, or just show up and participate (in costume or not!) as an individual.  Register and get more information at GetYourRearinGear.com

Why You Need to Get Your Rear in Gear

Obesity can increase your risk of many cancers, including colon cancer.  If you are overweight, consider starting a weight loss program to reduce your risk.  Not sure where to start?  Use these links to take the first steps.

  1. Connect with us on Facebook and Twitter.  You’ll find support, tips and answers to your weight loss questions.
  2. Get support from family and friends. Social support is your must-have diet and exercise accessory.
  3. Get motivated and get started.  It’s easy to say that you’re going to lose weight, but weight loss is really about making good choices.

In the next few weeks, we’ll be launching the North Memorial Healthy Weight Loss website.  It is full of free tools and services that you can use to start your diet and exercise program.  Check back here or on Facebook and Twitter for updates.

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3 Steps to Defeat Diabetes

April is Defeat Diabetes Month.  The campaign, presented by the Defeat Diabetes Foundation (DDF) helps to bring awareness to the disease that affects over 27 million people in the United States.  Another 79 million are at risk for developing it.

So what can you do?  DDF has outlined three steps you can take to defeat diabetes.

3 Things You Can Do to Defeat Diabetes

  1. Improve your own awareness.  Know the risk factors, warning signs and complications of the disease.  Risk factors include a family history, inactivity, poor diet and obesity.
  2. Get informed.  Learn about lifestyle changes that you can make to help prevent or manage diabetes.  Learn about healthy weight loss by connecting with us on Facebook and Twitter, and by subscribing to this blog.
  3. Take Action.  Make real changes to help prevent the disease from affecting you and your loved ones.  Get information about Diabetes Care provided by North Memorial.

Look for lifestyle tips, helpful eating guidelines and exercise tips on the new Healthy Weight Loss website which will launch within the next few weeks.  Keep checking back here for updates and news.

Your Must-Have Diet and Exercise Accessory

(source: cohdra/morguefile)

If you are thinking about investing your time or money in exercise equipment or diet programs, there are plenty of places to look.  But if you had to settle on one essential item that would help you secure your success with a weight loss program, what would you choose?   The thing that will probably help you the most is free.  It’s a friend.

Find a Buddy

One of the best predictors of success with a weight loss or exercise program is social support.  Dieters and new exercisers who have a friend or a workout buddy are more likely to be consistent in their program and stick to it over the long haul.

So how do you recruit a pal?  If you don’t feel like you have friends or family that will support you on your weight loss journey, think about expanding your network.  Do you have acquaintances at church, at work or in the neighborhood who might be interested in going for a fitness walk once or twice a week?  Perhaps you could start a healthy recipe exchange with your friends online.

Connect With Us

And don’t forget about us at North Memorial Healthy Weight Loss Program! As we get ready to launch our new website (coming soon) we want to hear from you. Connect with us by commenting on the blog, posting on our Facebook page or following us on Twitter.  Ask questions and share recipes or tips.  We look forward to hearing from you.

Easy Indoor Exercise (video)

Have the cooler temperatures put a damper on your motivation to exercise?  Don’t use it as an excuse to back burner your health. There are easy ways to exercise at home.  You don’t need fancy equipment or a personal trainer.

Build Strength With A Simple Home Workout

Strength training is an important component of fitness and health for everyone.  Getting stronger will not only help to improve your metabolism and your appearance, but improved strength will also help you to move through daily activities with greater ease.

The American College of Sports Medicine and the American Medical Association have teamed up to create the Exercise is Medicine program for Americans who want to improve their health with exercise.  Watch this quick video to learn an easy workout that you can do at home.

Before you start any exercise program be sure that you are healthy enough for physical activity.  Speak to your North Memorial Medical Center health care provider for more information.

Stay tuned for the new North Memorial Healthy Weight Loss website coming soon.  You’ll find plenty of diet tips and exercise advice.  Check back here for updates or like us on Facebook or follow us on Twitter to hear the latest news.

Healthy Brunch Recipe

Add healthy carrots to the brunch table

Heading to an Easter celebration this weekend? If you’re worried that the brunch offerings might derail your diet, why not bring a healthy item of your own to add to the table?  You’ll impress the host or hostess and keep your weight loss plan on track at the same time.

Try this carrot recipe from Bolthouse Farms.  It is a great substitute for the traditional cheesy potato dishes that often accompany ham.

Skinny Mashed Carrots

  • 2 bags (32 ounces) baby cut carrots, cut into 1/4-inch-thick slices
  • 2 potatoes, skins removed
  • 1/2 cup low-fat milk (1%)
  • 2 tablespoons olive oil
  • 3/4 teaspoon salt
  • 1/4 teaspoon coarsely ground black pepper

In a 4-quart saucepan, heat carrots, potatoes and enough water to cover to boiling over high heat. Reduce heat to low, cover and simmer 15 minutes or until potatoes and carrots are tender. Drain carrots well and return to saucepan.  Cook 1 minute over medium heat, shaking pan constantly to dry out vegetables.  Remove saucepan from heat. Add milk, olive oil, salt and pepper. With potato masher or mixer, mash carrots until almost smooth.
Serves 6.

If you’re looking for more recipes and tips to make it through the brunch line without gaining weight, be sure check out our other Healthy Recipes and Tips for Easter.

Healthy Recipes and Tips for Easter

Make your celebration healthy!

If you expect that the Easter bunny will be visiting your house this weekend, you may want to begin preparations now to make it a healthy and happy celebration.  Plan your shopping list to include plenty of fresh spring veggies, then follow these tips to make the day both diet-smart and fun for everyone.

4 Tips to Enjoy A Healthy Easter

  • Skip the high-fat filling in deviled eggs and fill the egg white with hummus instead.
  • Add inexpensive but healthy trinkets to the kids’ Easter baskets.  Gifts like sidewalk chalk and jump ropes will encourage outdoor physical activity.
  • Get in the spirit, but keep it healthy.  Celebrate less with chocolate and more with carrots.  Carrots can be baked, roasted, mashed, and of course, eaten raw.
  • If you visit a brunch or buffet, remember to use North Memorial Registered Dietitian Pat Tyra’s advice for portion control.

Do you have a family-friendly cooking or holiday tip?  Hit the comment button below and chime in.  We want to hear from you!

Stay tuned for the new North Memorial Healthy Weight Loss website coming soon.  You’ll find plenty of diet tips and exercise advice.  Check back here for updates or like us on Facebook or follow us on Twitter to hear the latest news.