Tuesday, December 3, 2013
The time has come for me to leave my home and return to work! Wow, where has the last few months gone? My little baby, Liam, is now two and a half months old and weighs 13 pounds and is 24 inches long! He is 90th percentile for height and weight for his age. I could love on him and stare at his sweet baby face all day long. What a precious baby he is. I look forward to watching him grow and develop into a healthy young man.
Liam is now a part of my family and he is bound to me forever no matter what happens or where life leads. As I return to work I think about the aspect of family I have here within Cox Monett. One definition of family is a group of people united by certain convictions or a common affiliation. Those of us that work for the Wellness department and those of you who are participants in one of our many programs share in my aspect of family. The Wellness staff and program participants are all united by our convictions of what we want to accomplish in life. I have missed seeing a lot of your faces and sharing in your victories and struggles over the past months. I look forward to catching up on what my Wellness family has been up to!
Tuesday, November 12, 2013
Whether it is opportunity or physiology, all studies show the same evidence--we DO eat more in the colder months. Be prepared for this by remembering good habits. Have snacks on hand that are lower in fat such as fresh chopped vegetables. Do not over load yourself with sugar and starch-rich foods such as cookies, cakes, and potatoes. If you are feeling chilly, warm up with herbal teas or decaf coffee! Remember, if the want for a food item comes on suddenly, you are not experiencing true hunger, rather a craving that should be curbed with a healthier option.
Happy chilly months!
Happy chilly months!
Thursday, October 24, 2013
I could be a billionaire if I could grasp what it takes to motivate people to become healthy. Different social encounters with friends and family this past month made it more clear to me how little people care about their health until something catastrophic happens. They are content really to move less, have knee pain, take medications for acid reflux, diabetes, high blood pressure, etc., as long as they can still enjoy their food and relaxation. It seems only those in my profession realize the ramifications of obesity. What others don’t realize is that medication cannot prevent specific cancers related to obesity, nor a heart attack. Many times, there is no second chance with these two diseases.
I will keep doing what I do because I see great people here at Cox Monett that DO care and are making changes in their lifestyle so that they can live a longer, more productive life.
Wednesday, October 2, 2013
Abby shared this excellent quote with me: “Why do we do what we do, when we know what we know?”
I believe the majority of Americans know how to eat right and know that they need to be active. BUT, we do not do it. The most recent report from the Center for Science in the Public Interest (CSPI) tell us that we have not improved since the 1970’s in our consumption of fruits and vegetables.
We get our lowest rating of D+, in added sugars, mostly from sodas and other sugar-sweetened beverages, which are linked to a higher risk of obesity, diabetes, and heart disease.
We are still eating 450 calories more per day than we were in 1970. Most of the increase has come from eating more flour, more cheese, and more fats, with an extra shot of sugar thrown in.
It is time to eat less red meat, less cheese, less starches and less sweets.
Let’s start doing what we know we ought to do!!!
Thursday, September 19, 2013
The Cox Monett Wellness Department is pleased to announce the newest addition to the Wellness family! Liam Myers Holland, son of wellness educator, Lauren Holland and husband Mark Holland, was born on Tuesday, September 17 at 12:37 a.m. Little Liam weighed 8 lbs., 4 oz. and was 22 in. long.
The birth has been much anticipated and we look forward to watching Liam grow! Congratulations to the parents and grandparents, along with his new big brother, Max.
Wednesday, September 4, 2013
Peanut butter and jelly muffins
Save time with this easy breakfast recipe that your family can take on the go.
- 1 1/4 cups skim milk
- 1/3 cup reduced-fat creamy peanut butter
- 1/4 cup egg substitute
- 2 Tbsp trans fat free margarine, melted
- 1 tsp vanilla extract
- 1 cup all-purpose flour
- 3/4 cup whole wheat flour
- 1/4 cup granulated sugar
- 1/4 cup packed dark brown sugar
- 1 Tbsp baking powder
- 1/2 tsp salt
- 1/4 cup strawberry jam
- Preheat oven to 400°. Lightly coat a 12-cup muffin tin with nonstick cooking spray.
- In a bowl, mix milk, peanut butter, egg substitute, margarine and vanilla until well combined.
- In a large bowl, whisk flours, sugars, baking powder and salt. Make a well in center of flour mixture and pour wet ingredients into the well. Stir until a batter just forms. Do not over mix.
- Fill each cup half full with batter and spoon 1 teaspoon of jam into each. Add another dollop of batter on top to cover jam.
- Bake until golden brown, about 20 minutes. Let cool in pan for 5 minutes. Remove from pan and transfer to a wire rack to cool completely.
Yield: 12 muffins
Serving Size: 1 muffin
- Calories: 185
- Fat: 6g
- Saturated Fat: 2g
- Cholesterol: 6mg
- Sodium: 288mg
- Carbohydrates: 29g
- Fiber: 2g
- Protein: 5g
Want more recipes? Check out http://coxhealth.webhealthyrecipes.com/
Tuesday, August 20, 2013
In the journey to becoming more healthy, the biggest excuse I hear is that there is not enough time or that “everyone else was doing so-and-so” and success is hindered. It is crucial in making healthier lifestyle changes that you COMMIT to tools that will prepare you to meet obstacles that may slow you down. It was said by Winston Churchill that “He who fails to plan, plans to fail.” In using this motto, we can practice six simple tools that help us plan for our success.
Creativity. Being creative with new foods and different forms of exercise can make healthy changes exciting and may even encourage nay-sayers to join your efforts. Don’t be afraid to try new things!
Obstacles. Prepare for obstacles. It is okay to PLAN AHEAD and it is okay to decline unhealthy options. Prepare and pack healthy foods if you are attending a function or an event where you anticipate unhealthy temptations. Remember – is it okay to say NO!
Manage your time. Plan movement into your day. Take your movement time as seriously as you would a business date or a favor for someone else. Make your time a No. 1 priority.
Motivate yourself. It is okay to be proud of your accomplishments. We are bombarded with negative self-talk from ourselves and put-downs from others. Take the time to remind yourself that you are worthy of healthy change and that you can meet your goals.
Instigate change. Making changes in your home is the best place to start. Remove unhealthy options and replace them with healthier alternatives. It is much easier to make good choices when there is less temptation. Start practicing new habits and remove any items that revert you back to old habits.
Talk. Practice role-playing responses to negative feedback around you. Practice declining unhealthy options or have a response ready for any questions that may arise. The more you practice asserting yourself, the more natural it will become.
With the choice to become healthier, it is important to plan for your success. Remember to COMMIT to yourself and your positive changes.