Pictured left to right are: Health Iowa employees, Kathy and Amy, and the DDC Walking Team (Marsha, Margaret, Tina, and Vernita). Monique, DDC satellite team member, is not pictured. 
On Monday, December 3, 2007, the DDC Walking Team met with Amy, ACSM-certified Fitness Specialist, and Kathy, Registered and Licensed Dietitian. In the workshop Amy and Kathy discussed the benefits of sustaining a physical activity program and maintaining healthy eating habits.
The information that we "walked" away with was so invaluable that the DDC Walking Team collectively put together the following list of tips that we found to be most helpful in hopes that you will also experience positive benefits:
* It was encouraging to hear the same thing reinforced - good health takes a holistic and lifestyle approach - that is, exercise and a good daily diet become a way of life rather than a once-in-a-while binge.
* The types of fat differences (saturated fat, trans fat, etc.) and how they affect one's health.
* "Track" or document your activity and eating habits (i.e. minutes of activity a day and/or week) on your desk calendar.
* The stages of motivational readiness to change.
* In terms of nutrition, Rice Dream Milk counts the same as regular milk, that is, it has the same amount of calcium and vitamin D as milk. It's protein content is lower, 2 g per cup vs. 8 g per cup of milk and It's calorie content is similar to 2% milk but the fat content is lower. The Rice Dream has more carbohydrates than milk. For those of us who are lactose intolerant, that is very important to know!
* There is no quick fix. Know your nutritional content, schedule in your physical activity, and apply the tools given to you in order to meet your goals.
* The difference in the % of fat in milk (1% vs 2% vs skim vs reduced fat).
* To maintain an on-going commitment, use positive rewards and be creative in rewarding yourself, as a motivational tool. These rewards can come from you or from others. Don't allow the reward to be food.
* Desk stretches handout.
* Place money in a jar each time you DON'T workout on a scheduled day. I don't think we should have to pay on the days we don't have it scheduled into our routine. Then the reward can be using the money for something once a month, or when you hit a goal.
* Write specific goals and track progress toward these goals.
* Though we may be disappointed in ourselves when we slack off at times we need to always look at what we have accomplished and feel good about that.
* You can get a personalized food pyramid plan that is based on your age, gender, and weight.
* Support and verbally encourage your team members – we can all use a hand at times.
~Vernita and Marsha and Margaret and Tina
Posts
At the end of any journey, it’s always nice to reflect on the experience and enjoy the exhilaration that comes with accomplishment. During the past 12 weeks, seven real women have opened their hearts and minds to women across the country. They’ve revealed struggles, shared empowering messages, offered valuable tips and served as genuine advocates for this program.
During the Choose To Move challenge, these women not only engaged in physical activity, they discovered a community of women who share a common goal – increase physical activity in order to develop a healthier lifestyle. Their success is a direct result of determination, commitment and the support they received from those in the Choose To Move community.
From a mom with three kids to a full-time college student to women in the workplace, our real women take on many important roles. And as women juggling multiple responsibilities, we want to be the best we can be - a common thread among women in America. However, in order to be the best for our families, we must do what’s best for ourselves. Our seven real women did exactly that! Each woman, in her own way, learned how to make time for physical activity and develop better eating habits!
For Ruann, Kara, Lisa, Melanie, Vernita, Kathleen and Zulema, the 12-week challenge has come to an end. However, the ultimate reality is that their life-long journey to maintain a healthy lifestyle has only begun. No matter where you are in this journey, I encourage you to rely on women in the Choose To Move community, as well as those around you. Take advantage of the Choose To Move program and turn this challenge into a way of life.
My total chol. is 184
HDL is 46
LDL is 106
Trig. is 184
I have been on a low fat, low carb diet since Sept (NutriSystem). Should I be concerm about my Trig?
Comment by on February 12, 2008 2:54 PMDr. Mieres,
I'm very much an internet girl. As soon as I found out I had high blood pressure, I found this site. After going through all the 'choose to move' selectees, I chose Vervita, for the reason that she update often and replied to those that posted comments.
Well here we are, 6 months later, most of those chosen have yet to update.
Considering these are all busy and accomplished women, perhaps some slack should be cut. Ok.
The forums are worse. I have had to hunt and peck to find true posts, some of which should be answered by a professional, not a jr. high social studies teacher.
I'm sorry to be so negative. In truth, AHA diet and recipes have made it possible that I may be coming off meds next week. My diet plan has been based on your cookbooks.
When I called in my numbers today, to get a refill, the office called me back and said the doctor said when I want, to stop meds for 4 days and make an appointment for the 5th. If bp is in the 100-120 range, we'll stop the meds. Woo hoo! Diet and exercise may pay off!
Comment by on June 12, 2008 8:17 PMDr. Mieres,
I'm very much an internet girl. As soon as I found out I had high blood pressure, I found this site. After going through all the 'choose to move' selectees, I chose Vervita, for the reason that she update often and replied to those that posted comments.
Well here we are, 6 months later, most of those chosen have yet to update.
Considering these are all busy and accomplished women, perhaps some slack should be cut. Ok.
The forums are worse. I have had to hunt and peck to find true posts, some of which should be answered by a professional, not a jr. high social studies teacher.
I'm sorry to be so negative. In truth, AHA diet and recipes have made it possible that I may be coming off meds next week. My diet plan has been based on your cookbooks.
When I called in my numbers today, to get a refill, the office called me back and said the doctor said when I want, to stop meds for 4 days and make an appointment for the 5th. If bp is in the 100-120 range, we'll stop the meds. Woo hoo! Diet and exercise may pay off!
Comment by on June 12, 2008 8:17 PM
Comments
Dec 10 | Oneda said …
Hello "V",
Very good blog. Guess what? You and the DDC Walking Team have inspired me and I must get back to business. I am going to the gym this morning, I learned something from the sites and now I must take action and reinforce my heart health plan.
Love,
Mom
Dec 10 | Vernita said …
Go Momma, it's your birthday!...
Your words are music to my ears. Part of growth is sharing what you have learned with others and you, the DDC, and I are proof that you're never too old to change your circumstance for the better.
Send Dad my love and give him a hug and a kiss for me. I'm looking forward to spending quality time with you in the gym when I get home later this month. Get ready…Set…Go!!
Much love,
~Vernita
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