Once Upon a Thigh: January 2010

Table of Contents

Letter from the Editor

Have you made health related goals for the year? If so, how are you doing? March is bringing some warmer weather, and for some, that means more time outside. Spending 20 minutes or more in the sunshine not only lifts your spirits, but can help your Vitamin D levels rise. For the most part, we are finding that Vitamin D levels are rather low for our patients and many are needing supplementation. If you haven’t been tested, think about making an appointment soon.

Rochelle Jones has been busy planning a Summer Run here in Rexburg for all to participate. Look for more information to come soon.

Irish Blessings
Being of Irish descent, I couldn't let the month of March pass without sending a few Irish blessings your way:

May your blessings outnumber
The shamrocks that grow,
And may trouble avoid you
Wherever you go.

And of course: May the best day of your past...Be the worst day of your future.

Wishing you a wonderful Day, -Rebecca Jeppson

Staying Healthy

What is BMI? Body Mass Index is a calculation that is derived from the height and weight of a person. This number is used to screen for health conditions related to weight. If you would like to download a widget to calculate your BMI, go to http://www.cdc.gov/widgets/#adultBMI.

This site gives lots of free information about health and safety and is updated by the Centers for Disease Control regularly. For adults, an ideal BMI is between 18.5 and 24.9; a person with a BMI over 24.9 is considered overweight, and a person with a BMI under 18.5 is considered underweight.

Do you have high cholesterol? Try these foods in your diet....

Omega-3s, found in fatty fish, like salmon, sardines, and anchovies, and in fortified eggs and soybeans, reduce nearly every risk factor for heart disease. They reduce inflammation, reduce high blood pressure, decrease triglycerides, help to make blood thinner and less likely to clot, and raise HDL cholesterol. Recent research suggests that omega-3s may also keep your brain sharp and possibly ward off dementia.

Kidney, lima, black, navy, and pinto beans are rich in the fiber your body needs to help lower cholesterol. Research has shown eating 5 to 10 grams of fiber per day helps to lower LDL cholesterol (bad cholesterol) by 3 to 5 percent.

High in fiber, oats contain beta-glucan, which helps to lower LDL levels. Oats also help regulate blood glucose levels, a benefit to those with diabetes.

Kristina's Corner

How do I find time to exercise when life with work, family, friends, church...gets so busy?

Often times we put everything before ourselves. The thing is when you are IR, you are more tired than the average person. Often times it can be depressing. The thought of losing weight can seem too overwhelming at times. I was really good at making excuses, and telling others that because I was IR I would probably never loose my weight. My body fat percent was in the 40's, but by choosing to change, it is now in the low 20's. Don't excuse your way to an unhealthy lifestyle. Choose to help yourself. The great thing about exercise is it increases energy levels and lowers the effects of depression. It can help lower your medical risks and help you get off your medications. The best part is it can give you the chance to live a longer life! Now don't you think that would help you be a better, wife, mother, friend? This month, tell the ones you love that you are going to spend more time on yourself so you can spend a longer life with them! To fit it in the schedule, change unnecessary events with time for exercise. Here are some ideas from people I love.

  • My mother takes the 5 flights of stairs at work instead of the elevator.
  • A friend takes an evening walk with her husband instead of an evening with him in front of the TV.
  • My sister-in-law wakes up a little earlier for a run on the treadmill.
  • My "tough" brother signed up for dance lessons with his wife. How fun is that?!!!!!!
  • I personally enjoy taking the evening after the kids are in bed and go to the gym.
In order to make the time you will most likely have to sacrifice something else. I promise it will not be that detrimental. Put all the excuses aside and find something that works for you. Don't give up if the first thing you try doesn't work out. Keep trying until something does work out for you. Your friends and family will see that you love them by making your life with them longer!

If you need help figuring out a time or activity to get you moving, please feel free to email me with your questions at kristinamrowley@hotmail.com. Have a healthy and happy Day!

Don't forget to tell a friend about Once Upon a Thigh!