The Healthy Edge - Kicking The Habit - December 2011

By: Shallin Squire

    The year 2012 is just around the corner, and, according to Time magazine's list of "Top Ten Commonly Broken New Year's Resolutions", many of us set out to improve our health each January but fail to follow through with our goals. Included on the list of unattained goals are eating healthier, losing weight, managing stress, and kicking drinking and smoking habits (see http://www.time.com). The positive aspect of this news is that so many of us care about our health enough to recognize our weak areas and resolve to do better!

    Rather than providing a list of dos and don'ts to aid you in setting your resolutions for 2012, though, we found someone who has achieved what once seemed impossible, and we are sharing her story and inspiring words of advice for you to ponder as you formulate your own strategy for success. For many people this is the busiest time of year, but setting aside a few minutes to plan for a healthier new year might alleviate some stress and prevent your new year's resolutions from being kicked to the curb with your Valentine's Day trash!

    Kitty Conover had resolved to quit smoking too many times to number but had only had short-term success while pregnant. She'd tried hypnosis, anti-depressants, and a variety of other doctor-supervised and over-the-counter methods to kick the habit that she knew was isolating her from her family and damaging her health. Her willpower was strong but not quite strong enough to overcome the powerfully-addictive drug nicotine that had been part of her daily life for 30 years.

    Kitty's resolve to stop smoking grew stronger as she stayed at her mother-in-law's bedside and helped care for her for 6 months as lung cancer gradually killed her. "It wasn't just difficult for me to watch my mother-in-law die from something that may have been prevented," Kitty explained, "but it was extremely painful to see my husband and son watch her die. I didn't want my family to have to go through that, and I knew that there was a real possibility they'd have to do it again at my bedside someday if I didn't quit smoking."

    While on vacation in her home-state of California, Kitty decided to try yet another treatment rumored to help people stop smoking. It was a $400 sacrifice, and Kitty was skeptical, but she acknowledged that she needed help and decided to give it a try. "I had a cigarette before I went into the center and fully expected to have one when I left simply because I'd tried so many other things that didn't work in the past." Kitty received a cold-laser treatment, used on different pressure points of the body. The procedure is only approved by the FDA for pain, but in this case, the rumors about its role in aiding those who want to quit smoking were true. Kitty left the center with no desire for a cigarette, and she hasn't touched one since! That was 15 months ago.

    "The treatment removed the cravings and withdrawals, but I still had to be responsible for changing my habits," Kitty stated. "For instance, smokers are used to having something in one hand all the time, so most people have to find something else, like a pencil or a toothpick, to hold throughout the day." Kitty was able to hold something better, though: she had quit smoking in time to hold her first grandchild without first showering and changing clothes to rid herself of cigarette smoke.

    Kitty immediately appreciated being able to spend more time with her husband, Cliff, and her teenage son Kody as well. She explained, "I never smoked in front of my kids, which meant I wasn't around a lot. Now I can go to Kody's golf tournaments and watch him from inside the course all day. It is such a relief to not have something controlling me anymore. I feel unbelievably strong. Even my mindset is different. All a smoker can think about is when and where he or she can have that next cigarette. I don't have to worry about that anymore. I control my thoughts, and I control my destiny!"

    Cliff and Kody are both dedicated to sports and fitness, and Kitty is now able to more fully participate in the types of activities they enjoy. The Conovers opened Kody's Fitness Center in 2005. As its name suggests, Kody's was intended as a place for their son to improve his athletic abilities. Previously used as a bar, the Conovers' building was converted to a gym so that Cliff and Kitty could raise their son in a nurturing atmosphere, but that is a two-way street: Kody inspires members of the fitness center as he overcomes the odds associated with his disability and succeeds in the classroom, on the golf course as a member of Union High School's team, and in other aspects of his life.

     Cliff and Kitty are also raising a third gentleman in their family, nephew Jordan, who is 10 years old. Their oldest son AJ has a family of his own.

    Kitty recently purchased and became certified to provide the very cold laser treatment that was instrumental in her success at being able to quit smoking. Her sole purpose in doing so is to help her friends and neighbors in the Basin who are struggling like she was. "I want people to feel the way I do now!" she declared. Kitty reiterated that the procedure is only FDA-approved for treating pain but casually mentioned that in just a few short weeks, 16 of her acquaintances have become non-smokers. While it isn't as easy for everyone as it was for Kitty, the procedure is the key to success for many people. Kitty stated, "My only regret is that my mother-in-law is not around to try it. She was a strong woman who tried a lot of things to quit smoking. Maybe this would have worked for her, too. You have to want to quit, and she did, but few people have willpower as strong as the power of nicotine. Every smoker needs help to quit, and for some, this is that help."

 
 

It's Turkey Time - The Healthy Edge - November 2011

By: Shallin Squire    

    Our magazine staff has talked for years about including more recipes in the Healthy Edge, but we always run into the challenge of defining the word "healthy." We have always acknowledged that--depending on dozens of factors, such as age, diseases, beliefs, availability of ingredients, and personal preferences-- a "healthy" recipe for one might be on another's "do not touch" list. Furthermore, as we searched for so-called healthy recipes online, we discovered that the definition is even broader than we previously thought!

    We didn't want to give up, though, so we decided to take advantage of our own differing opinions and preferences and, as a staff, share with you some of our tried-and-truly-tasty recipes. Whether we've modified them to suit our needs or kept them exactly the way they've been passed down for generations, these are our favorite healthy recipes.

    "Favorite" recipes are easily defined. These are the dishes we take the time, effort, and expense to prepare and haul to the in-laws' every other year because dinner wouldn't be the same without them! These are the dishes we prepare with careful attention and sprinkle with love.

    We wish our readers happy, healthy, memorable, and delicious holidays, from our families to yours.

 
 

Grandma Bonnie's Holiday Salad

Submitted by Shallin Squire

1 head lettuce OR 6 cups pre-shredded lettuce

1 cup thinly sliced celery

1 cup chopped green pepper

1 package frozen petite peas

1 bunch green onions, finely chopped

½ pound turkey bacon, cooked and crumbled

2 cups Miracle Whip Light

2 cups shredded cheddar cheese (use reduced-fat if you'd like)

 

If needed, chop lettuce into bite-size pieces. Layer ingredients in order given. "Frost" with Miracle Whip Light. Cover with grated cheese. Cover salad and refrigerate overnight.

My friend Becky brought me her family's version of this salad after I had my third baby. Not only was I thrilled to realize I didn't have to wait until Thanksgiving to eat it, but it was completely different from, yet equally delicious to, my long-time favorite of my grandmother's! For Becky's version, add a dozen boiled eggs, chopped, and use Swiss cheese and Best Foods Light Mayonnaise in place of cheddar and Miracle Whip. Better yet, make it both ways (thereby avoiding the salad dressing vs. mayo argument!) and let your guests decide which they prefer.

 

 

 

Part Wheat Bread

Submitted by Shallin Squire

I have learned that some health gurus of our time condemn wheat in any form, but I still believe whole wheat is good for our bodies, and I don't know that I could avoid it entirely even if I thought it was bad for my body. For me, the holidays wouldn't be the same without homemade bread in some form, and this recipe—made with honey instead of sugar—melts in your mouth like candy. I got this recipe from my cousin, Sherry Hunting, who lives in Vernal.

 

1 cup hot water

1 Tbsp. rapid-rise yeast

1/3 cup oil (whichever you consider healthiest; I use coconut oil)

1/3 cup honey

½ Tbsp. salt

1 ½ cups whole wheat flour OR 1 cup whole wheat, ground

1 ½ cups white flour

 

Mix water and yeast in a large bowl and let sit for 5-10 minutes, or until bubbly. Add remaining ingredients and knead until springy and smooth. Form into loaf and place in pan. Let rise until double in size. Bake at 400° for 25 minutes. This recipe also works great in a bread machine. Follow the manufacturer's directions to know in what order to put ingredients into the pan, and use the whole-wheat, 1.5-pound-loaf setting.

 

 

 

EASY Protein Noodle Lasagna

Submitted by Angela Hanberg

1 pound Italian sausage
¾ pound grass fed ground beef
1/2 small onion, chopped
2 cloves garlic, minced
1 jar no sugar added marinara sauce
16 oz. ricotta cheese
1 egg
½ tsp Celtic sea salt
¾ lb mozzarella cheese, sliced
¾ Cup Parmesan cheese
Thinly sliced nitrate free deli Chicken Breast

 

Preheat oven to 425 degrees. In a Dutch oven, cook sausage, ground beef, onion, and garlic over medium heat until well browned. Stir in marinara sauce.

In a mixing bowl, combine ricotta cheese with egg, and 1/2 tsp salt. To assemble, spread 1 1/2 cups of meat sauce in the bottom of a 9x13 inch baking dish. Arrange chicken breast slices over meat sauce. Spread with one half of the ricotta cheese mixture. Top with a third of mozzarella cheese slices. Spoon 1 1/2 cups meat sauce over mozzarella, and sprinkle with 1/4 cup Parmesan cheese. Repeat layers, and top with remaining mozzarella and Parmesan cheese. Cover with foil: to prevent sticking, either spray foil with cooking spray, or make sure the foil does not touch the cheese. Bake for 25 minutes. Remove foil, and bake an additional 25 minutes. Cool for 15 minutes before serving.

 

 

Steak or Chicken Pizziaola

Submitted by M Michelle Spencer

100g steak (or chicken)

tomato (diced)

2-3 cloves minced garlic

1 t oregano

1 t basil

1/4 t chili powder

black pepper

 

Preheat oven to 350.

 

Place 1/2 of the diced tomato in casserole dish. Add meat on top of tomato and top with minced garlic. In small bowl, toss the rest of tomato with the oregano, basil, chili powder, and black pepper. Place on top of steak. Cover tightly with aluminum foil or with lid.

Bake 45-60 mins.

TIP: If using chicken, sear each side for a minute or two in a frying pan with a dash of salt/pepper (until just browned). Then follow with same steps as above.

 

I personally enjoy using the herb and garlic version of Mrs. Dash's seasoning. I can also enlarge this to easily feed my entire family seeing as it has a bit of an Italian flavor to it. I like to serve it with the yummy flatbread crackers that Nabisco makes because the left over tomato can be scooped up and eaten like bruschetta.

 

 

 

For additional healthy holiday dinner ideas, visit some of the websites we use to collect recipes. You will find useful information and recipes that emphasize a variety of health needs and preferences, from low sodium to low sugar to vegan and more!

http://www.mayoclinic.com/health/healthy-recipes/RecipeIndex

OR check out

http://mariahealth.blogspot.com

 

Most of all, we here at The Edge just want you to realize that there are many ways to be healthy and that it is up to you to figure out what works best for your family and your personal needs. We hope you have an amazing holiday and hope you look forward to making small changes in your life that will lead to a healthier lifestyle.

 
 

Just Your Average Jane - The Healthy Edge - October 2011

By: Shallin Squire

    Less than one year ago, Jennifer Lee of Vernal was a self-proclaimed "miserable person." Jen's dissatisfaction with herself affected every aspect of her life and damaged her relationships to the point that even her marriage was in jeopardy. One day in November of 2010, Jen sat at her computer, feeling sorry for herself, secretly hoping to find something to pull her up out of her slump. She had immersed herself in one of her favorite inspirational blogs for women when she spotted something new: a link calling for 15 females to participate in a brand new program called Mom Fitness Makeover, a product of www.howdoesshedoitmom.com.     

    "It really was a fluke," Jen said. "I stumbled across the link and signed up."

    The first requirement of the Mom Fitness Makeover was to submit "before" photos. Jen said, "When I saw the photos, I almost quit before I had started. The person in the photos seemed like a stranger. I had been ignoring certain aspects of my body when I looked in the mirror, but it was impossible to overlook those things in the photos. I took a truthful look at myself, and it was intimidating, even scary."

    However, Jen concluded that her seemingly legitimate excuses for not loving her body--such as being over 40, having thyroid disease, and having borne children in her late 30s--weren't going to cut it anymore. "I threw away all my excuses and started," Jen stated. "I told myself I could and would finish the 8-week challenge."

    Although Jen had crossed some difficult hurdles already, she continued to struggle for several weeks. She said, "I am an emotional eater. Food is my go to for everything. When I didn't have my comfort foods, I had to deal with my emotions on a whole different level. I literally cried through the first 3 weeks!"

    Jen persisted through the challenge and discovered her inner strength. "I saw my body change as a result of my choices, and that carried over into the rest of my life. I felt a sense of power, and everything became possible."

    It didn't take long for Jen to realize that Mom Fitness Makeover, at least for her, was not about losing weight or looking a certain way but rather keeping commitments to herself. When the 8 weeks had passed, Jen modified the program to better fit her personally and simultaneously renewed her resolve to improve her health and happiness. "I realized I was not striving for an end result," she said. "I learned to enjoy the struggle every day. I have immersed myself in whatever comes my way, good or bad, and I've learned so much about myself."

    As Jen became acquainted with her true self, she discovered new strengths and talents. Journaling became the tool she used to replace overeating when she experienced strong emotions. As she told her story as a guest blogger www.howdoesshedoitmom.com, Jen realized her struggles and successes could benefit a lot of other women. She began brainstorming and worked for many months to put together her own, newly-launched blog: www.justyouraveragejane.com.

    Jen developed a knack for creating healthy dishes and will soon publish her own cookbook. "It will have some original recipes and some that I've modified, but they'll all involve whole foods, good fat, veggies, and protein. Every recipe is budget-, time- , kid- and husband-friendly!"

    Finally comfortable in her own skin, Jen visited Montreal in May to take part in a Mom Fitness Makeover Weekend of Inspiration; meet her mentor and friend Carrie Campbell, creator of Mom Fitness Makeover; and participate in a photo shoot. She graciously agreed to share two of those photos with The Edge.

    By sharing her story, Jen hopes to spread the message that a person doesn't need to have a lot of time or money to be healthy. She elaborated on that concept in one of her recent blog posts: "One of the biggest excuses I hear from people when they're not eating healthy is that… whole food takes too much time to prepare and is too expensive and there are never any coupons for 'that kind of stuff.'…Well it's a definite fact that processed foods are quick, easy and cheap. I don't know about you, but that's not something I would like to be called; it's certainly no compliment!"

    Jen has also challenged, and wants other women to challenge, the thinking that putting herself last is what makes a woman a good wife, mother, and/or friend. For example, Jen acknowledges that the time she spends working out at the gym isn't spent with her family, but she also knows it builds her confidence, energy and enthusiasm and helps her to be a better wife and mother when she is at home. She said, "It's okay to take time for yourself. In fact, it's good for you! It helps you create the kind of environment where you and those you love can grow. You have to remove the guilt and find balance in your life."     

    You can learn more from Jen by visiting her blog at www.justyouraveragejane.com. To give you a taste (pun intended!) of what her blog is like, we've included one of her recipes below. Make sure you check out Jen's book and discover her inspiring recipes!

Zucchini Protein Bread

 

¨ 1 egg + 4 egg whites

¨ 1/2 cup Splenda or Xylitol

¨ 3 TB Ground Flaxseed

¨ 1 ripe mashed banana

¨ 2 cups grated zucchini

¨ 2 cups oat flour or ground oats

¨ 2 scoops vanilla whey protein

¨ 3 tsp. cinnamon

¨ 1/2 tsp. nutmeg

¨ 1/2 tsp. cloves

¨ 1 tsp. baking soda

¨ 1/4 tsp. baking powder

¨ 2 tsp. vanilla

Blend all the ingredients together in a bowl and then bake for approximately 40-45 min at 350 degrees.

 
 

 

 
 

Addiction - The Healthy Edge - August 2011

By: Shallin Squire

    "My name is 'Bill', and I'm an alcoholic," my good friend stated at the beginning of our interview. Although I've known "Bill" for several years, I just recently learned that he is a recovering alcoholic, so such an introduction to this aspect of his life was appropriate.

    Most of us recognize immediately from his introduction that Bill is a member of Alcoholics Anonymous (AA). Having been alcohol free for 27 years, and carrying an AA coin in his pocket to celebrate that accomplishment, Bill agreed to share his story in accordance with AA recommendations, remaining anonymous while at the same time sharing his experience freely with the "sole objective…to help the still-suffering alcoholic" (see www.aa.org). Having successfully adapted the AA program in order to quit smoking about 18 years ago, Bill also expressed his hope that learning of his experience will help readers who are suffering from all types of addiction.

    Bill began playing around with alcohol when he was 17 years old. He graduated from both high school and college, but his drinking continued. He began a well-respected career as a high school English teacher, but what his students and colleagues didn't know was that outside the classroom, Bill was becoming more and more dependent on alcohol and it was beginning to lead to a feeling of hopelessness.

    Bill married at the age of 28 but found that his drinking was not a secret he could keep. He said, "I tried to hide my drinking problem from my wife, but I couldn't. I lacked confidence and had strong, inexplicable feelings of pain and inadequacy. I remember thinking, 'I didn't know why I am such a loser. I don't want to be a loser. I want to be successful.'"

    In an attempt to feel less like a loser, and more like a successful human being, Bill opted for a major career change. He took a job in management with a national and international insurance corporation. He wore a nice suit to work and never missed a full day due to his somewhat-hidden drinking problem, yet Bill felt "more lack of control as time went on."

Although the actual split didn't happen for about another decade, Bill defines this point as when his marriage failed. He felt hopeless. His spouse would express her unhappiness and criticism, and eventually, as Bill explained, she became "codependent on [his] drinking, although she remained a non-problem drinker." Bill went on to explain, "I was getting mixed signals. My wife would get mad at me for drinking, but then she'd feel sorry and buy me booze as her way of apologizing."

    When Bill divorced and was awarded only partial custody of his then-10-year-old son, Bill realized he was at the end of his rope. He stated, "I was willing to look at any option to get over my pain and suffering. Something had to be done. In this state of mind, I started using illegal drugs. I was in my forties! I contemplated suicide."

    On New Year's Eve that year, Bill held a party. "It was a major party," he explained, "There was lots of booze, a little cocaine, and some other things. However, I had the party all by myself. I felt so inadequate at this point, and I didn't trust anyone, so I partied alone."

    Bill awoke sometime on New Year's Day in 1984 and realized he could no longer continue on the path he was on. "I concluded that suicide was probably not the answer," he said solemnly. It was then that Bill acknowledged that he needed help. He said, "I got down on my knees and asked God to pull me out of this mess. I told him I couldn't go on. I surrendered. You don't win until you surrender."

    Bill grasped one last strand of hope by calling a man he'd met at a drinking party a few months previous to that day. Bill had noticed and spoken with the man because the man didn't drink. His new friend picked Bill up and took him to an AA meeting in a substance abuse treatment center.

    Bill described his first AA meeting: "I was still drunk even though I hadn't had a thing to drink since early that morning. I still felt hopeless. I saw people who were good looking people. They laughed and shook hands with each other. They weren't lonely and scared like I was. Before long, though, they convinced me that I wasn't a bad dude. I was a sick puppy. I could accept that."

    Bill's AA friends challenged Bill to attend 90 meetings in 90 days, but that seemed overwhelming to him, so he promised to attend 30 in 30 days. Ultimately, though, Bill attended more than he was originally challenged, and he estimates that he attended 300-400 meetings that first year.

AA helped Bill discover that although he was powerless over alcohol, he wasn't powerless in other areas of his life. "I still controlled my destiny," he said. Still functioning in his career and society, Bill read any literature on recovery he could get his hands on, and he went to what little counseling he could afford at his own expense. He talked to every person he could find who mentioned AA.

    "However," he explained, "success didn't come overnight. Those first 18 months were the most painful time I've ever gone through. After all, my pain killer was gone! Before that, whenever I felt pain I could drown it with alcohol or drugs. Now I had to deal with the pain. But, I knew I walked with a partner from beginning to end, and I believed that partner could help me if I would allow Him. That partner was God."

    Bill says he is more of a spiritual person than a religious one, but AA encourages its members to reach out to God as each understands Him, and Bill became more religious through his experiences in becoming sober. In fact, he attributes his success, and even his continued existence, to God, particularly on one especially difficult and unforgettable day.

    After about a year without alcohol, Bill said his career was getting to him, and the pain he was facing had become unbearable. He had made the decision to go to his apartment, get a handgun, drive to the desert, and end his suffering. However when he walked through the back door, he was disgusted to see that his window was open. When he got inside, he discovered that while his prized collections and valuables were still in place, his handguns were missing. "God sent me a thief!" Bill exclaimed.

    Grateful that his life was saved, Bill continued on the path of sobriety and began helping other alcoholics to recover. He taught life skills, including addiction recovery, in a prison for 5 years, and he has been an AA sponsor ever since. He recently added the job title of bail bondsman to his resume, and when the opportunity arises, he offers help to those whose addictions have ultimately landed them behind bars.

    Serving others helps Bill remember why he doesn't want to go back to his old lifestyle. Because AA taught him that alcoholism is a progressive disease, Bill knows that the path to becoming an alcoholic would be a very short one if he were ever to get on it again, so he has yearly, and even daily, plans for avoiding it: he goes through the 12 steps of AA in their entirety at least once a year, seeks forgiveness and strength from God daily, and keeps in contact with former alcoholics who've become friends and rejoices in their successes with them.

    Bill is now 70 years old and has a successful, full-time career and many friends. Every aspect of his life and health has been improved as a result of breaking free from his addictions to alcohol, drugs, and cigarettes.

    Bill feels that his life is proof that there is hope for those feeling hopeless. "People can go from being somewhat of a drain on society to contributing wonderfully to the world around them. That's what I'm trying to do." He encourages anyone reading this who needs help recovering from an addiction to seek help: attend an AA meeting, see a counselor, or look online or in the phone book for resources that are available. "There is help out there," he promises. "Remember what my friends at AA taught me: an alcoholic [or other addict] is not a bad person just because he is addicted; however, he is a sick person who needs help."

 

 While Bill choose to remain anonymous for this article he was very excited about the fact at he was going to be able to share his story with others in order to help them also overcome their addictions or help the friends and family members of those who might be suffering from an addiction to recognize the problem and ultimately start the recovery process.

 
 

If you think you may have an addiction or think someone you know might have an addiction please visit www.aa.org for more information.

 
 

 

They Lost It! - July 2011

By: Shallin Squire

    Near the end of 2010, 10 Basinites were selected to participate in Ashley Regional Medical Center's weight loss challenge "Let's Lose It". The contestants were given 6 months to healthfully lose as much weight as possible with the aid of nutrition counseling from Registered Dietician Joyce Buhler and exercise support from Uintah Recreation District. The Fox 98.5 also sponsored the competition and gave continuous moral support to the contenders both on and off air. "Winning" was based on percentage of body weight lost, not on total pounds lost.

    The participants, chosen based on a short essay each wrote about his/her desire to lose weight and become healthier, were Clint Goodman, Debra Richards, Jennifer Rook, Jitney Sawyer, Sue Sawyer, Sarah Schurz, Kendall Tomlinson, Stan Wagner, Anne Williams, and Marcie Young.

    In 6 months, you could say that one of the 10 contestants was lost—not literally, but the equivalent of approximately one of them in pounds (the total isn't in yet, but I calculated between 270 and 300 pounds!).

    On June 20, 2011, the contestants met for a final weigh in and the announcement of the winner of the grand prize: a 4-day Mexican Riviera cruise courtesy of Evans Broadcasting. The Edge was present for the announcement and to take the long-anticipated "after" pictures.

 
 

Anne Williams, a.k.a. The Incredible Shrinking Woman, lost approximately 45 pounds during the competition and considers herself the "slow but steady" competitor. Once weighing at 320 pounds, Anne has lost a total of more than 100 pounds and is within 70 pounds of her goal weight. The really impressive part, though, is that this 60 year old is nearly 3 times the age of the youngest competitor yet came in 3^rd in the "Let's Lose It" competition.

    The hardest part of the competition for Anne was facing "disasters" in life. She said, "I realized, though, that no one in their sixties has a life free of disasters, so I wasn't going to let that be an excuse any more. I kept telling myself, 'I am doing this. I am The Incredible Shrinking Woman!' And you know what? The more I thought it and said it and believed it, the more I realized how true it was. When I tell people I'm The Incredible Shrinking Woman, they believe me!"

    Anne won a $1,000 gift certificate from Altitude Cycle as a top monthly finisher and is now the proud owner of a tricked-out, two-wheeled, pastel-green beach cruiser, which she named Daisy. "I still have some money left on my gift card," Anne said, "so I'm always going in there and asking, 'Can you fit just one more thing on my handlebars?' and they always do!" Altitude Cycle couldn't have found a more appreciative recipient of the gift certificate. Anne had her eye on that prize from day one of the competition, and just to motivate herself, she went looking at bikes several times. A week before the winner was announced that month, Anne went into Altitude Cycle and actually chose her bike; to prove his confidence in Anne, owner Troy Lupcho put a "sold" sign on the bicycle and kept it in the back for her. Meanwhile, one of the family "disasters" Anne speaks of occurred, and she found herself in Salt Lake desiring and being offered fatty comfort foods, but Anne stuck to her new way of life and lost the weight she needed to lose to earn her coveted prize. "I kept telling myself, 'I will never be able to afford that bike. I'm going to be good. I will not cheat on my diet just because this is hard.'"

 
 

Sarah Schurz is a true competitor. "I love being competitive," she stated. Sarah won a BodyBugg for losing the most weight in a month, and she led the competition for most of its final weeks. In 6 months, she lost 22.53% of her body weight and gained improved health, energy, and muscle strength.

    In spite of thriving on competition itself, Sarah acknowledged that she needed support when she became discouraged at times. Her husband, Dustin, was always there to provide that support. "There were some nights that I really just wanted to sit down and relax with Dustin instead of going to the gym, but he would always say something kind to motivate me to get out the door." Dustin took care of the Schurz' adorable, curly-headed, energetic two-year-old son while Sarah worked out. "I couldn't have done this without him," Sarah said. "And, he [Dustin] is healthier now, too. He actually gained weight, but he needed to. He gained good weight."

    Sarah finished 2^nd in Let's Lose It and is well on her way to her goal of 140 pounds. She loves working out on the elliptical, biking, and Zumba dance. Her advice to others striving to lose weight is to build up their support system. "Always have a friend who has the same goal. You can lift each other up when you're down and give each other advice." Sarah's exercise and weight-loss buddy is her friend Christa Smith.

    Mr. Schurz says that he plans to take Sarah on a cruise to celebrate her success. "She worked her butt off!" he said.

 
 

Debra Richards literally ran to the "Let's Lose It" finish line. A former college runner, Deb wanted to lose weight so she could run and to run so she could lose weight, and that proved to be a winning conundrum.

    Deb was jumping up and down, screaming for joy, and hugging her sponsors before the winner was announced. That's because in the final days of the competition, she lost 10 pounds and actually weighed in at less than her goal of 140 pounds. I could tell you that she looks AMAZING, but the before and after pictures speak for themselves.

    Deb was all smiles as she accepted Mexican Riviera cruise vouchers from Evans Broadcasting's owner Joe Evans. As monthly prizes, Deb also won a treadmill from Basin Sports and two $300-loaded Visa cards donated by Ashley Regional Medical Center. She plans to use the $600 to buy a new wardrobe. She said, "My friends keep telling me to buy new clothes. They say, 'That looks terrible on you. It's way too big.'"

    Deb has never been on a cruise, so she's elated about the grand prize, and the way she feels will outlast her 4-day vacation. "It was so worth it! It feels so good to be thin again!" she declared.

    Deb and her 9 new friends wish to thank their sponsors for the prizes, support, and a wonderful, life-changing experience.

 
 

Curves - The Healthy Edge - June 2011

By: Shallin Squire

    "No makeup, no men, no mirrors," are the unofficial rules of any Curves club. The largest fitness franchise in the world (according to curves.com), Curves has a center in Vernal and one in Roosevelt.

As you might have guessed, Curves was created specifically for women. It includes a 30-minute circuit training workout and also offers weight management classes. However, its goals aren't limited to fitness and nutrition. "[C]lub promotions and events encourage women to support charitable causes, learn about health related issues and forge lasting friendships as part of the global Curves community."

    Kerrie Randall owns the Vernal Curves club. Recently named "Business of the Month" by the Vernal Area Chamber of Commerce, Curves is "more than just a gym," as Kerrie explained. Her club recently collected 1665 pounds of food for local food pantries. They also sponsor several annual programs like Relay for Life, Sub for Santa, and Trees for Charity, to name a few.

    Vernal's Curves also gives back to its members with promotions and creative motivation. Currently, members are working toward a summer "Hawaiian vacation." With an ocean mural on the wall as a reminder, members earn "miles" by bringing in friends to try the workout, writing down their success stories, and reaching their personal goals. "We're getting in a row boat and rowing to Hawaii together," Kerrie stated. "It's been a lot of fun already."

    Kerrie's favorite aspect of being a Curves owner is the camaraderie she sees among the members, who, at the Vernal club, range in age from 10 to 94! Working together toward the same goals of personal health and community improvement, the women support each other, serve others, and have fun together.

    Yes, you read that correctly. The Curves circuit was designed to be enjoyable. Founders Gary and Diane Heavin noticed that "even while exercising, [women] like to talk and benefit from each other's company," and they used that observation to create an atmosphere where women would feel comfortable and be able to socialize with each other while working out.

    A favorite of many Curves members is the Curves with Zumba workout, and participants will tell you it's "fun." Both the Vernal and Roosevelt clubs offer the class several times during the week.

    Roosevelt Curves owner Jody Priebe happened to notice that the club was for sale when she first walked through the doors 3 years ago. "I did the Curves workout once, and then I bought it!" she said. During those 3 years, Roosevelt's club members have lost a total of 1092 pounds and 1603 inches. They've sponsored several community events and recently collected 914 pounds of food, and their donation will be matched by another entity for a total of 1828 pounds donated to local pantries.

    While I was interviewing Jody about the Curves workout, she said, "Why don't you come down and try it, and then you'll know what you want to write!" Jody treated me to a session of personal instruction through a workout, but not because I'm special; they do that for everyone! Anyone who works at Curves is trained on the proper use of all the equipment, and they're on their feet assisting members in staying safe and getting the most out of the workout.

The machines use hydraulics as resistance, so members of all ability levels complete as many reps as they need to optimize their workout. The routine is designed to strengthen all the major muscle groups as well as provide a cardio workout. Done properly, as Jody explained to me, the workout leaves one feeling "like you've done something, but not sore." The next morning, I knew exactly what she meant, and I can't describe it any better than that!

    I'm quite possibly the world's least coordinated person (recently I decided to try step aerobics, and it literally took me 4 weeks to get down a 25-minute routine from the 90's that online reviewers had claimed was as simple as it gets!), so I've avoided public classes and facilities, and until I visited Curves, the only fitness machine I'd ever used was my own treadmill. I warned Jody about this, but she said it wouldn't be a problem, and she patiently coached me on each machine twice, and by the 3^rd time around (Jody kindly acknowledged that most people catch on the first time when I prodded her about it), I remembered what to do and actually got a workout , all in less than 40 minutes and with very little embarrassment plus kind words from the other women—complete strangers—who were there!

    In addition to having knowledgeable facilitators, both Uinta Basin Curves centers are equipped with "CurvesSmart" training, a computerized personal training system that "knows" each member and monitors her heart rate, repetitions, calories burned, and other data to ensure every workout is as successful as possible.

    Curves has tens of thousands of "success stories" from around the world, and among those are 2 employees of the Vernal club.

    Savannah Brown joined Curves in February of 2010. From day 1, she worked out religiously and followed the weight management plan strictly. She's lost 40-50 pounds, but more importantly, she feels that she's made a lifestyle change, and she credits Curves with keeping her "on track." She is thrilled with her improved health, namely that she no longer struggles with asthma as she did before. Savannah has also gained the confidence and stamina to complete her first triathlon, the DinoLand, this month.

    Savannah began working at Curves in February of this year, attended Zumba training in March, and now instructs the Curves with Zumba class.

    Briana Blackwood joined Curves in September of 2007. At age 23, Briana felt depressed and knew she needed to change her lifestyle in order to be happy, but she wasn't comfortable going to the gym. "I was self conscious, and I didn't want to be judged," she explained. "So, I chose Curves because of the atmosphere. I didn't feel like I had to put makeup on before I went, and I could go there and focus on doing what I needed to do."

    Briana was inspired by other women at Curves, including Kerrie Randall. "I would see Kerrie and know that she had lost over 100 pounds through diet and exercise, so I would tell myself that I could do it, too." Briana is nearly there! By completing the Curves workout 3-5 times per week and following the diet plan, she has lost 98.5 pounds, and she gives a lot of credit for her success to Kerrie and other women who have provided "good examples, encouragement, and support." Now an employee of Curves, Briana is providing that inspiration to other members.

For more information about Curves, visit curves.com, or call Kerrie at 781-2386 or Jody at 722-2889.

 
 

It's A Lifestyle! - May 2011

By: Shallin Squire

    On April 18, 2011, Jenny Wall crossed the finish line at the Salt Lake City Marathon. Her journey, though, began long before the starting line that lay 26.2 miles behind her.

    Turn back the calendar to May of 2009. Try to picture a 257-pound Jenny getting "short of breath, red in the face, and sweaty" from walking up the steps to her internship at Roosevelt Jr. High.

    On May 20, 2009, Jenny's grandmother, who had been more like a mother to Jenny for much of her life, passed away. Her grandfather was simultaneously dying of pancreatic cancer, and his suffering had a profound effect upon Jenny. She explained: "My grandfather had been heavy all his life, and he suffered from a lot of health problems as a result, including Type 2 Diabetes. It was at that point that I thought, 'I don't want to die.' I honestly felt like I was approaching death, and I knew if I didn't do something about my health soon, I would die. I wanted to live."

    Jenny made up her mind at that moment to change her lifestyle. She started by giving up soda and made gradual changes from there.

    Mrs. Wall, as her students know her, had been working plus going to college for many years. She explained, "I went straight from the Bachelor's program to the Master's program to the Administrator's program. I was a good student. I attended my classes, did my homework, and received good grades. But I had been taking care of my mind long enough; now it was time to focus on taking care of my body." The very day after completing her final exams, Jenny signed up with a personal trainer.

    "I decided I would treat my training just like school. So, every night after work, I went to the gym. That was my homework." Accustomed to 2-year-long college programs, Jenny told herself that this, too, would be at least a 2-year process, requiring constant effort. Then she related her lifestyle change to education in one more important way: just as a good educator relies on continuing education to get the latest information and sharpen her skills, Jenny told herself that even after reaching her goal weight, she would continue to work out and eat healthfully for the rest of her life.

    Prior to July of 2009, Jenny had zero running experience. "I had never run a day in my life," she stated. "So, I started by doing what I could. I'd run for 30 seconds, and then it would take me 5 minutes to catch my breath, but I just kept doing it, and I gradually improved."

    As Jenny's fitness level improved, she began doing things she'd always wanted to do, such as hiking Mount Timpanogas.

    Being able to hike and participate in outdoor activities were themselves a reward to Jenny, but she kept herself motivated with additional rewards along the way. When she'd lost 10% of the weight she planned to lose, she bought herself a Body Bug to aid in her weight-loss journey. "My next mini-goal reward is to get a passport," she explained happily. I can't afford to go on vacation right now, but if I have the passport, I'm one step closer."

    Other self-motivating rewards have included trips to Moab to hike or visiting a good friend who lives in Brigham City. "Your rewards don't have to be expensive or grand in any way," Jenny stated. "They just have to keep you motivated, and you have to be flexible. When you hit a plateau, focus on rewards for achieving your weekly work out goals rather than reaching a certain weight."

    One of Jenny's motivational weight-loss "secrets" is to always have an attractive outfit hanging in her closet that is 2 sizes too small. "I try it on periodically, and as soon as it fits and I get to wear it, I buy myself an outfit 2 sizes smaller than that."

    Jenny is also motivated by her work-out "buddy"–her husband Glen. Glen had lived a healthy lifestyle for many years before Jenny adopted one, and he encouraged her to do so. "It had to be my choice, though," Jenny explained. "No one can make the decision to change for you. But now I don't know what I would do without Glen's support. He doesn't enjoy the distance running as much as I do, and I can't lift nearly as much weight as he can, so we push each other. I push him to run further, and he pushes me to lift more. We push each other until we can literally say to the other, 'I couldn't do one more if I tried.'"

    Glen supported Jenny by running a half marathon with her, but he doesn't have a desire to run a full marathon. "However, he's still there to support me," she said. "He volunteered at the Salt Lake City Marathon, and he was the one who put the ribbon around my neck after I crossed the finish line."

    In less than 2 years, Jenny has lost a staggering 110 pounds. "I have more to lose," she acknowledged, "but I'm so much healthier, and I feel so much better."

    Jenny's body has changed so significantly that many people, including former students and their parents, have difficulty recognizing Jenny. That doesn't bother her, but Jenny said there is one common question she doesn't care for: "I often get asked, 'What diet are you on?' I'm not on a diet. I didn't starve the weight off or follow a fad diet. I did it one step at a time, and I made a lifestyle change. Being 'on a diet' implies that someday one will be 'off' the diet, but that's not true in my case. I look at food differently. It's an energy source. I think of my upcoming work outs and ask myself, 'What would be the best thing to eat?'"        

    It took Jenny nearly 2 years to be able to finish a marathon, and she stated that it was the hardest thing she has ever done. She injured her knee by stepping in a pothole near mile 17, and she was in so much pain that she seriously considered quitting at mile 20, but she pressed on. "Glen and I have a saying hanging in our work-out room," she said. "It says, 'You miss 100% of the shots you don't take.' I decided that it didn't matter if I finished last. I wasn't going to let fear of failure get in my way, and I finished. I was in pain, but it didn't matter. The feeling of accomplishment was worth it."

    The next morning, knee still hurting, Jenny got on the internet and registered for 6 more marathons, which will all take place in 2011.

    When asked if she had advice for anyone who might be considering adopting a healthier lifestyle, Jenny declared, "It's not something that happens overnight. It takes a long time to put the weight on, and it takes a long time to get it off, but everyday you make a positive change is one day closer to your goal."

 
 

 

Basinites in Boston - Healthy Edge April 2011

By: Shallin Squire

    On April 19, 1897, the Boston Athletic Association held a 24.5-mile road race to conclude their spring athletic competition. Ten of fifteen runners finished the inaugural run, which began in Ashland, Mass., and the race to Boston has been held every year since. "In addition to its indisputable position as the world's oldest annual marathon, 'Boston' is widely regarded as one of the world's most prestigious road races. The Boston Marathon is held on Patriots' Day (third Monday in April)." (See www.baa.org)

    This year's Boston Marathon will take place on April 18^th, and 4 runners from Roosevelt will be among the 27,000 competitors in the 26.2-mile race: Kim Labrum, Sue Denver-Betts, and husband and wife Brian and Arlene Southam. Each was required to qualify for Boston by finishing in a pre-determined amount of time for his/her age group at a qualifying marathon. Fortunately for us, each also took time out of his/her rigorous training schedule to help us get to know the talented athletes who will be representing the Uinta Basin in Boston.

    
    Kim Labrum has been running for 18 years, but she didn't attempt long distances until about 3 years ago. After she finished several half marathons and the Wasatch Back Relay, Kim's friend Sue Denver-Betts was able to convince Kim she could do a full marathon. Kim explained, "When I used to think about running a marathon, I would almost just put it out of my head. It seemed too long and unattainable, but once you've completed the longer distances in the training, you realize that it is very doable and that you really are capable of anything you set your mind to. I view hard things in a...different way now. I take the approach that there is always a way to do what you want to do."

    Kim qualified for Boston by finishing the St. George Marathon in 3:35:20, and Boston will be her 5^th full marathon. She stated, "I would still like to have a decent time when I finish, but I really am just going for the experience of being there."

    Interestingly, while Kim credits Sue Denver-Betts for her first attempt at a full marathon, Sue stated that it was Kim's idea and that Kim is her "source of inspiration and motivation." Like Kim, Sue qualified for Boston at the St. George Marathon, finishing in 3 hours and 42 minutes. Her goal is to finish Boston in less than 4 hours, but what she is really looking forward to is the chance to run outside. Sue declared, "My favorite thing about running is being outdoors. I train about 60% of the time during the winter on a treadmill, which I do not love. So when I get to go out to run, it's a true bonus."     

    Sue, along with the other marathoners from Roosevelt, stated that one of her biggest challenges is making time to train. Sue and Brian both work full time, and Kim and Arlene are primarily stay-at-home moms but run their own small businesses from home. Each of the 4 has a family to care for as well.

    Another challenge for any Basin runner, as Sue pointed out, is that it seems to be winter more often than not. Running 20+ miles on a treadmill is a test of both one's physical and mental endurance! Sue overcomes the temptation to take the cold months off simply by signing up for a race. "When I have signed up for an event, I stick to my training schedule very closely and always do my running no matter what," she said.

    Sue, Kim, Brian and Arlene, are motivated by the feeling they know they will have after a long run. "It [running] becomes a sick addiction, and I just can't get over it. I love the way I feel after a nice long run," Brian Southam declared. Each of the competitors also feels that running has helped them deal with stress and feel more confident, as well as making them a better family member. Brian stated, "It helps me deal with my family more patiently. I've found a nice 20-mile run really makes me a lot more mellow."

    Arlene Southam has run 3 full and 3 half marathons. She began thinking about running a full marathon when she crossed the finish line at her first half marathon, and she turned to friends Rachel Wheeler and Tanya Christensen (who had recently completed a full marathon) for advice. Next, according to Brian, she went to her husband: "She came to me with, 'I'm going to run a full marathon. Are you going to do it with me?'" Brian explained. " I said, 'Sure,' and with [advice from Rachel Wheeler], we started training, and the rest is history."

    Arlene qualified for Boston at the Top of Utah Marathon in Logan, finishing in 3:41. She stated, "I would like to break a 3:30 marathon this year. I would love to do it at Boston, but it isn't known as a fast or great course, so we'll see how it goes. And if I don't do it at Boston, I plan to run 2 or 3 marathons this year where I can give it a shot."

    
    Arlene has never been to Boston, and she has never flown on a commercial airplane. "This is a HUGE trip for me," she said.
    Brian Southam has been running "on and off--mostly off--since high school." He has entered and finished 3 full marathons, qualifying for Boston at Top of Utah with a time of 3:09:51.

    Brian has never been to Boston. "I'm very excited to go," he said. While there, Brian has three specific goals: "1)Finish. 2)Have a great time. 3)Finish in under 3 hours."

    Brian and Arlene have been following Hal Higdon's free training guides (www.halhigdon.com) for all of their marathons and, as far as diet, have used the guidelines they learned from Jean Marie Anderson's weight control class they attended in Vernal several years ago. All 4 of our local competitors state that properly nourishing and hydrating one's body are keys to successful and enjoyable running.

    Brian and Arlene value the time they are able to spend running together. "We have 7 kids, and this is one way to get some peace and quiet," Brian said. "My favorite thing about running is time with my wife." Brian expressed gratitude for those who have made it possible for the couple to train together: "We would like to thank our kids for being awesome. The older kids have been great to babysit while we go out on long week end runs. They even have hot muffins waiting for us on occasion. I would also like to thank our extended family for making race days possible for us. They have watched kids and provided transportation for us so we can go race."

    Kim also appreciates her family for their support and motivation. She said, "A motivating factor is my family. They are all very supportive, especially my husband, Craig. They all do anything they can to give me the time I need to train and do the things I want to do."

    Kim, Sue, Arlene, and Brian encourage others who have ever considered running a marathon to start training today. Brian suggested a visit to www.dailymile.com, a site where you can get more information about what training is like and then track your progress.

    Congratulations to Kim, Sue, Arlene, and Brian, for qualifying for Boston. We hope each of you attains your goals there, and we'll be cheering you on from back home in the Basin.

 
 

The Race

By: *Destiny (From The Healthy Edge January 2011)

The anticipation in the air
Awe I feel so stoked
I stretch, I skip, not knowing how this is going to fair
I get in line, hoping to not get poked
The whistle blows and we are off
Go legs Go legs Go legs go
That is I have to keep saying
I say a prayer in my heart, please legs no
Then it happens... the legs say, "I can't do this anymore"
"NO", I hear myself yelling, "you can do this, you must
Just one more mile"
I take a slower pace,
My feet are going in a single file,
Then a burst of a leap to, I face
The adrenaline, and here I go again.
Run, You can do this, I know you can
At last, the Legs say no again,
What, you can't do this to me
So I slow once more, vvvrrooom vvvrrroooom
My feet say, I will try once more.
Here we go again, the wind flowing through my hair feels amazing
The adrenaline is going.
What happened!
I thought I had no more in me
My legs would probably agree
A burst of energy hits
See ya all later, here I go again
Run little legs run, no more fits
The finish line is nearing up ahead
The excitement is building
And the last of the bursts excel
like a bullet being fired like a gun
I did it, We did it, we past the finish line
It feels good, I did not fail.

The END

 
 

Healthy Edge - Taking The First Steps - January 2011

By: Shallin Squire

For *Destiny, the year 2010 could be summed up simply: a transformation. When circumstances beyond her control began to change, Destiny committed to improving what was within her power to change: her health.

    Already facing family problems, Destiny woke up one morning in March and took a long, honest look in the mirror. "I didn't like what I saw," she stated. But her self-contempt lay deeper than her physical appearance: "I hadn't been true to myself or my heritage for a long time," she explained.

    Destiny committed to do whatever was necessary to turn that reflection in the mirror into someone she could love, but she wasn't sure exactly how to begin. A couple of days later, she was getting ready for work when she heard an ad on the radio for a fitness boot camp at a nearby gym. Immediately she knew that was the first step she wanted to take, and she enrolled in the boot camp. By May she had completed that and finished her first 5k race. "I didn't finish first, but I didn't finish last, either," she reported. "It took me 33 minutes to finish. I did it, and I ran the whole time. It may not have been fast, but it feels terrific to finish a race."

    Although she has lost 10-12 pounds and is noticeably more toned, Destiny's favorite aspect of what she describes as a physical "transformation" is the energy and confidence she's gained. "I used to feel so sluggish," she said. "Now I have more energy, and I feel better about myself."

    Since that fateful morning in March, Destiny has completed 4 boot camps and run seven 5k races. "In my last race of the year, I came in at 27 minutes," she reported, excitedly. However, Destiny readily admits that she has gained more than stamina. "It's unbelievable how far I've come, not just with the physical challenges, but in other aspects of my life as well. I've made a lot of friends through boot camp," she said. "Also, the trainers are always there to cheer me on, and they've helped me through some difficult times, whether they know it or not. "

    One of those "difficult times" occurred one night in June. Destiny had an argument with a close acquaintance. "I had confided in him, but the conversation went array, and ultimately I felt deeply hurt and angry with that person."

    Destiny returned to her home after the argument. "I cooled off, watched a movie, and went to bed," she said. "A few hours later, I was rudely awakened by a pounding on my door. Policemen stormed my house, barking out instructions and barely giving me time to get dressed before they ordered me to a cop car and hauled me off to the hospital." Struggling to make sense of what was happening, Destiny was mortified to learn that the acquaintance with whom she'd argued had called the police and claimed he thought Destiny was suicidal.

    "It was horrible, a nightmare, a joke!" she described. "I was suddenly in the psych ward of the hospital being bombarded with questions." At first, Destiny said nothing to the hospital attendants who seemed to be full of questions but lacking in patience and genuine concern. "I didn't feel that I owed them any explanations. I wasn't suicidal. I acknowledge now how upset I was at that point, but I didn't even feel depressed. I simply disagreed with some people who I thought were my friends." Destiny sat silently for a time, but realized that because she was being held at the hospital against her will, she wouldn't be able to go home–which was all she really desired at that point–until she "told them what they wanted to hear." So she did, over and over, until the psychologist was convinced she wasn't going to harm herself. She returned home the next morning, feeling utterly disgusted, betrayed and abandoned.

    With the majority of her trust in others shattered, and therefore afraid to confide in anyone, Destiny realized she needed a way to release the anger she stored inside. Once again, she looked for a healthy way to rid herself of something she disliked. Knowing that music could provide the outlet she sought, Destiny signed up for guitar lessons. She also reinvested some of her time in an old hobby: writing poetry. Destiny is progressing as a musician and posts some of her poems on her blog, where family and friends are invited to read them. "Some people find my poems dark and depressing, but they provide hope and healing for me," she stated.         

    As she begins 2011, Destiny is staying true to her commitments to herself and is much happier with what she sees when she takes that long, honest look in the mirror. She plans to continue enrolling in boot camps, and as of the day this article was typed, she has earned her first "dog tag" for doing 310 full sit ups. She also plans to continue running 5k races, and her specific goal is to average a 6.5 minute mile (she has about a minute and a half to go!). She spends "anywhere from half an hour to several hours" practicing the guitar every day, and she has set specific musical goals as well. Destiny vows to embrace the ups and downs that will surely come with a new year and to find healthy ways to deal with both.

    Destiny is an inspiration to those who know her, and I hope she's now inspired some of our wonderful Healthy Edge readers as well. Most of us sit down and set goals for the New Year, but how many of us keep the promises we make to ourselves? Will this be your year of transformation? Only you can take that long, honest look in the mirror and decide...but please let us know how we can help, and please share your successful transformations with us. Email us any time!

Happy New Year!
Shallin
shallin@theedgemagazine.org

  *Real name changed at "Destiny's" request

 
 

Have Happy Healthy Holiday - November 2010

Thanksgiving dinner and healthy are not normally used in the same sentence, but hopefully one of the things that we here at The Edge Magazine have been able to share with you, our readers, over the past two years is how being healthy CAN be something fun and enjoyable. Being healthy can include what you serve to your friends and family during the holiday season AS WELL AS how you can proceed when you are the guest. Do you know that the average Thanksgiving dinner has over 2000 calories? It can be a real challenge if you are watching your waistline. The following are some eating tips so that you can still look good and be healthy after the Thanksgiving dinner without having to deprive yourself.
    For most of us, we will be invited to Thanksgiving dinner and here are a few tips to keep in mind when it comes to eating.
· Don't go to the Thanksgiving dinner hungry: we often eat faster and more when we are hungry - therefore eat a wholesome breakfast and lunch on the day to avoid overeating at dinner time.
· Thanksgiving dinner is not an all-you-can-eat buffet: Fill your plate half with vegetables, one quarter with a lean meat and the rest with a starch of your choice. Eat slowly and stop when you are full.
· Turkey - go skinless: choose your 4-oz turkey portion skinless to slash away some fat and cholesterol. Save your appetite for the side dishes and desserts.
· Side Dishes - watch your portion size: go for smaller portions. This way you can sample all the different foods. Moderation is always the key.
· Make a conscious choice to limit high fat items: high fat food items can be found in fried and creamy dishes as well as cheese-filled casseroles in a traditional Thanksgiving meal . For instance, mashed potatoes are usually made with butter and milk; green bean casseroles are often prepared with cream of mushroom soup, cheese and milk and topped with fried onions; candied yams are loaded with cream, sugar and marshmallows. If you cannot control the ingredients that go in to a dish, simply limit yourself to a smaller helping size. Again moderation is the key.
· Drink plenty of water: alcohol and coffee can dehydrate your body. Drink calorie-free water to help fill up your stomach and keep you hydrated


    However if you are lucky enough to be able to be the honored chef, there are several things that you can do to help make the meal you are serving much more healthy.

· Substitute high fat ingredients with lower-fat or fat-free ingredients. see substitution table
· Leftover Turkey?Instead of turkey sandwiches, use the leftover turkey to make a pot of soup with fresh chunky vegetables.
· Experiment with new recipes: I did a search on Google and found numerous delicious yet healthy low-fat contemporary Thanksgiving recipes. Experiment, its fun!

Pumpkin Pancakes - November 2010

Courtesy of Kristin Dye - Oh My Cupcakes

Syrup:

1/2 cup butter
1/4 cup real maple syrup
1/2 tsp. cinnamon
1/4 tsp nutmeg
1/2 cup chopped pecans

In a medium sauce pan place butter and cook for 8-10 minutes or until it is lightly brown. Add is seasonings and remove from heat and add pecan

 

Pancake Mix:

 

1 1/2 cups flour
2 Tbs packed brown sugar
2 tsp. baking powder
1 tsp salt
2 eggs
1 1/3 cups 2% milk
3/4 cup pumpkin
1/2 cup ricotta cheese

In a small bowl combine flour, brown sugar, baking powder, and salt. In another bowl whisk eggs, milk, pumpkin, and ricotta cheese. Stir in dry ingredients just until moistened. Drop batter by 1/4 cupfuls on hot griddle and turn when bubbles form on top. Serve with brown butter

 

A Salute to Basin Tri-Athletes

What better way is there to welcome summer (and celebrate the end of those long Basin winters!) than to swim, bike, or run? Better yet, do all three! Do them in succession, and you can call yourself a triathlete.

Instructions for participants in the first *Ironman Triathlon, held in Hawaii in 1974, included a statement that has since become a motivational motto for aspiring triathletes: "Swim 2.4 miles! Bike 112 miles! Run 26.2 miles! Brag for the rest of your life." However, after interviewing 7 of our top Basin triathletes, I discovered that it's not about bragging at all (every single one told me that what place a finisher takes doesn't really matter to anyone and that participants compete only against themselves!); rather, each described a sense of accomplishment that comes with crossing the finish line—especially if the athlete improves upon his or her personal record time.

Before I introduce you to our 7 champions, I need to introduce you to some triathlon terminology. A "full" or "Ironman" Triathlon was explained above. Several of our local triathletes are currently entering half-Ironmans (swimming 1.2 miles, biking 56 miles, and running a half marathon—or 13.1 miles). The Olympic distance is slightly shorter than a half-Ironman and includes a 1.5 km swim, 40 km ride, and 10 km run. The shortest distance (and therefore fastest pace) is the Sprint distance: a 750 m swim, 20 km bike, and a 5 km run.

Each of the 7 triathletes I interviewed trains year round, but those from Roosevelt must travel to Vernal to practice swimming most months of the year. Another trait they all share is commitment to their families, so you'll typically find them training very early in the morning (as early as 4 a.m.) and/or very late in the evening.

Dr. Greg Staker, Roosevelt
Dr. Staker entered the UBIC triathlon five years ago. He laughs about that first triathlon now because at that time he only knew how to swim with his head above water. But being the determined, intelligent man that he is, he bought a book about swimming and began following its recommended training program A short time later, Greg finished in the top 15 overall at the Jordanelle Triathlon in the Olympic distance. Now he enters half-Ironmans, and he is registered for a full Ironman that will take place in St. George next May.

Dr. Staker states that he enjoys the lifestyle of a triathlete; with the variety in the training regimen, he is able to stay fit while minimizing the chance of injury. He also recognizes that it's something he can do with his family; his oldest daughter, Abby, gets up at 4:30 a.m. and rides with him to Vernal for swim training 9 months of the year. Chances are, if you live in Roosevelt, you've seen the Staker family, including the family dog, outside running and/or biking together.

Greg and his wife, Shannon (who is also a Pediatrician), founded the UBIC kids' triathlon and have kept it going for the past 3 years.

Brett Rasmussen, Neola
Perhaps one of the Basin's most experienced triathletes, Brett has been competing since 1994. He explained that he has always loved to exercise, and when he began entering triathlons, he was "looking for a challenge."

Brett arises between 4 and 4:30 a.m. to run 6-8 miles, 4 days a week. He bikes to and from work (he owns Country Cabinet in Roosevelt), which is about 15 miles each way. He also works out during his lunch break several times each week. During the cold months, he tries to schedule business appointments in Vernal around the lap swim at the Uintah Rec center so that he doesn't have to make any extra trips that would take away from his family time. In the summer, he swims in his dad's large irrigation pond.

Brett placed 1^st in his age division and 8^th overall at the DinoLand Triathlon in June. One of his strategies for success is to take every opportunity to train: a few weeks ago, he needed to leave a vehicle in Vernal, so he loaded up his bike, dropped off the vehicle, and biked to work in Roosevelt. Brett and his wife, Jenell, run together in the evenings while their 4 children tag along on their bicycles.

Brett cycles with the Roosevelt triathletes and, like the others, he is signed up for a full Ironman in May of 2011.

 

Gary Child, Roosevelt
Gary entered his first triathlon in 2006. He had been running for several years, but he worried that exercising in the same way for so long would eventually result in injury, so he began cross-training. He quickly discovered that, even more than the diversified training, he enjoys the friendships he makes and the commitment he shares with the other athletes.

Gary stated that his most rewarding moment as a triathlete was when he finished Lotoja (a 206-mile bike race from Logan, Utah, to Jackson, Wyoming) for the first time.

Gary follows a strict diet (50% whole grains or vegetables, 20% lean protein, and 30% other healthful foods), declaring that--even with 10 or more exercise sessions each week—he gains weight when he doesn't eat healthfully.

Dr. Michael Catten, Roosevelt
Although Dr. Catten has only been competing in triathlons for 4 years, he cycled and ran previous to that, so "the transition was natural." He had also been a competitive soccer player in the past, but the risk of injury in that sport was greater than he wanted to take.

"I never intended to become a triathlete," Dr. Catten stated. "I started training with friends, and I guess it was just one of their 'bad habits' that I picked up," he said, jokingly.

Dr. Catten likes the less competitive and more supportive attitude associated with triathlons compared to other sports. "When I played soccer, there were always winners and losers. With triathlons, the sense of accomplishment when one finishes a race is more satisfying than 'winning' a game. We all support each other."

Dr. Catten stated that his ultimate triathlon-related goal is to qualify for the Ironman World Championships in Kona, Hawaii. He, too, will be entering his first full Ironman next spring in St. George.

Don DeCamp, Vernal
The other Basin triathletes consider Don to be the local triathlon guru. After all, he's 55 years old, and he's finished the Ironman at Kona, Hawaii, twice! Don has been competing for "25 years, give or take". Moreover, Don has that supportive, caring attitude characteristic of Basin triathletes, so it's easy for others to go to him for advice.

Don enters "2-10" triathlons each summer, and most of those are half-Ironman. "They're more comfortable than the full Ironmans," he stated.

With their 7 children raised and on their own, Don and his wife, Rayann, enjoy planning their travels around Don's triathlons. "We've decided we'd like to see Europe, so I'm hoping to compete in the Ironman European Championships in Frankfurt, Germany, in 2012. We think that would be fun!" Rayann is always with Don, camera in hand, to cheer him on.

Because others already go to him for advice, I decided to ask Don what recommendations he has for aspiring triathletes in general, and this is what he said: "Read all the triathlon magazines you can get your hands on. There are several, and they all have good advice. But, more importantly, keep your priorities in order. Triathlons are great, but family life is more important."

Mark and Lynise Mason, Vernal
Mark entered his first triathlon in 2004. He stated, "I'd been working for several years at an office job [as a loan officer], and I weighed about 250 pounds. I went to my doctor, and he said I was a 'heart attack waiting to happen.' So, I started training and lost 50 pounds. I've been training ever since."

Mark's wife, Lynise, waited for him at the finish line for two years before she resolved to never be a spectator again. She entered her first triathlon when Mark asked her complete the running portion of a team-relay triathlon. "That was 4 weeks after I had my 4th baby!" Lynise stated. "But I loved the race atmosphere, and I haven't looked back since."

Mark and Lynise train together early each morning.

Mark finished 1^st out of all the Vernal athletes in the DinoLand Triathlon (Olympic distance) two years in a row. He also placed second in the St. George Triathlon (Sprint distance), but, like the other triathletes, he mostly enjoys the satisfaction that comes with crossing the finish line. "Once you've finished, you've accomplished something that no one can take away," he said.

This year, when Mark and Lynise went to the DinoLand Triathlon website to register, they discovered the race had been cancelled. They contacted a former organizer, gathered the equipment and information they needed, and, with the help of a few friends, organized the 2010 DinoLand Triathlon. They also put together the first ever Vernal kids' triathlon. "We want kids, especially our kids, to know that exercise doesn't have to be grueling. It can be fun!" Lynise stated. Sixty-five children participated, including the Masons' children—all the way down to their 5 year old!

"Training for triathlons has changed our lives for the better," Lynise said. "It has improved our lives in ways I wouldn't have even imagined. I tell my friends that, and I've convinced several of them to train, too."

 

* "Ironman" is a registered name for a full, or Ultra Distance, triathlon and is recognized internationally.

Healthy Doesn't Always Mean Skinny - June 2010

    According to the Center for Disease Control (CDC), 67% of Americans age 20 and older are overweight or obese. With statistics like these, it's clear why many articles about staying healthy, including those published here in The Edge, focus on exercising more and weighing less. However, we haven't forgotten that at the other end of the rope are millions of Americans who are struggling with an eating disorder (anorexia nervosa, bulimia nervosa, or a binge-eating disorder). While the statistics show that the prevalence of these eating disorders is only a fraction of that of obesity (according to the National Institute of Mental Health, approximately 0.6 percent of the adult population in the U.S. will suffer from anorexia, 1.0 percent from bulimia, and 2.8 percent from a binge-eating disorder in their lifetime), the consequences of being severely underweight as well as over-exercising can be just as serious as the opposite problems.
    Moreover, it appears that our focus on helping American adults shed pounds may be adversely affecting our young people. If we look at the adolescent population, anorexia is the third most common chronic illness, and a startling 80% of 13-year-olds have attempted to lose weight (as reported by the South Carolina Department of Health)—even though the CDC reports that only 18% of teens age 12-19 are overweight.
    Eating disorders can affect most organ systems, and problems related to anorexia nervosa and bulimia range from tooth decay to heart rhythm irregularities. Most sobering, though, are the mortality rates: according to the South Carolina Department of Health (see www.state.sc.us/dmh/anorexia/statistics.htm), 5 – 10% of anorexics die within 10 years of diagnosis, 18-20% will die within 20 years, and only 30 – 40% ever fully recover.
    With all of this in mind, we have chosen to focus our attention on a Basin woman whom we can consider healthy—at least in part because she has fully recovered from anorexia and bulimia.
    Nikki Berrett of Roosevelt remembers forcing herself to vomit as early as age 8, but she acknowledges that at that point, her eating disorder had little or nothing to do with body image. Instead, Nikki reports that her purging was "a manifestation of how [she] felt inside." Nikki had faced some traumatic experiences as a child (which are too personal to share) that resulted in her "feeling sick inside."
    Later, Nikki did develop body image issues, and she cycled through periods of self-starvation and binging and purging (either vomiting or excessive exercising to burn calories). "I was never crazy thin, though," Nikki stated. "I'm 5'7", and my weight fluctuated between about 103 and 115 pounds. People who saw me walking down the street never stopped and said, 'Wow! She must be anorexic.'"
    By age 20, though, Nikki knew she was "sick"—that her health and even her life were in danger--and she wanted more than anything to overcome her eating disorders so that she could pursue her dreams.
    Today, when Nikki counts her blessings, she still considers her parents' (her mother, Jacoy Richens, and her "Poppy Sherm", who later adopted Nikki) ability to pay for an inpatient program one of her greatest blessings. "I knew it was a lot of money," she said, "and I wasn't going to waste it. When I consulted the treatment center, they wanted to admit me that day, but I knew I wasn't quite ready. I went home for the week end, contemplated the decision, and on Monday I checked myself in. There was no looking back. I did everything I needed to do to get well. I am a very stubborn person, and in this situation, that was good thing!"
    Nikki's inpatient treatment lasted 60 days, and she left the program 11 years ago in May. "My relationship with food will always be a battle, but it gets easier over the years. I can't just avoid the problem—food—when I'm having a hard time, like an alcoholic can avoid the bar. Fortunately, my husband, Scott, has helped me through the hard times. I am open and honest with him always, and talking with him has dissipated the desire to purge when I've faced that."
    One success that Nikki celebrates is that she no longer obsesses about her weight. She said, "My weight still fluctuates by 10 or 15 pounds, especially with stress, but I don't panic when I'm at the higher end of the range; I know I'll lose it with time."
    Nikki is currently pursuing her Master's degree in Social Work, and she works part time as a Prevention Specialist (her prevention articles are often featured in The Edge magazine!). Nikki and Scott are raising 2 boys: Tyson (5) and Dillon (18 months). Factor in church and civic responsibilities, and you can see why Nikki rarely has time to work out for an hour or more each day like she did in the past. "I have higher priorities at this point in my life," she said. "But I certainly don't ignore my health. Scott and I both eat primarily fresh, unprocessed foods, and I still watch my fat intake. And while I don't have time to go to the gym, I consider myself active. I like to play with my boys: turn on music and dance, jump on the trampoline, ride bikes, and wrestle. As a family, we watch very little TV. We're usually too busy working or playing for that."
    As the National Institute of Mental Health clearly states, and as Nikki has proven, "Eating disorders are treatable diseases!" For more information on eating disorders, visit their website at www.nimh.nih.gov/health/publications/eating-disorders/index.shtml.

 
 

May 2010 Healthy Edge - Health=Fitness + Fun, Naturally

    Teena Christopherson of Vernal cannot recall a point in her life when she wasn't active. "I think it's natural to be up and moving," she said. "Watch your kids and grandkids: they don't have to try to be active; they just play. A couple of weeks ago, I spent two hours at the playground with my grandson. We ran, climbed, chased each other, and exercised our entire bodies for two solid hours. I'm certainly not a sedentary person, but I was completely exhausted when we left; my grandson, on the other hand, was still up for more playing! The experience reminded me that we all need to play more. Too many of us adults forget that."
    Teena has never allowed a challenging life experience to displace her exercise routine. She explained, "There's no reason to stop exercising because you're busy planning a wedding or you had a baby or experienced any other change because exercise is just as natural as those changes that occur in many of our lives. In addition, exercise will ultimately make most difficult transitions easier."
    However, Teena--a wife, mother, grandmother, and Sales Manager for local radio stations The Fox 98.5, B92, and KNEU AM 1250—acknowledges that, like most of us, she has some crazy, exhausting days when she has no desire to "play" after fulfilling her grown-up responsibilities. On those days, she goes to the gym for the sake of her health. "I'm not the world's skinniest woman," she stated. "It would be a big mistake to aim for being a supermodel because, realistically, most of us cannot achieve that anyway. I just want to be healthy, and I think that should be everyone's motivation for staying fit."
    As for her method for staying fit, Teena's "first love" is mountain biking. Her husband, Kevin, is also a naturally active person, and he introduced Teena to the sport shortly after they married: "I used to go watch him race and got tired of sitting in the parking lot, so I decided to try it myself," Teena stated. In the past, Teena participated in mountain bike festivals, raced, and put on races, but now she primarily rides for fun. "I also enter a triathlon now and then because it gives me something to train for and look forward to during the long winter months when my only choice is to exercise indoors," Teena said. She gets together with friends for spin class or to swim laps at the rec center when the weather doesn't permit them to bike outdoors.
    This year, Teena is registered for a triathlon in St. George on May 15 and for the Little Red Riding Hood, a road-bike race (she'll do the 80-miler) and cancer fundraiser for women, on June 5.
    Teena was among those who founded a group called NUMB (Northeastern Utah Mountain Bikers), and she and a friend, Nanette Lupcho, started Mellow Mondays, a group that rides 1-2 times weekly during the outdoor riding season and accepts everyone, including those going on their very first trail ride. "It's a joy for me to watch members get involved and grow to love mountain biking as much as I do," Teena stated. "And I don't mind stopping to help someone go over a log for the first time." In fact, Teena encourages anyone who thinks he/she might be interested in mountain biking to join NUMB on Facebook; there one can view pictures of past rides, obtain information (the where and when) about upcoming rides, and find support for getting started in the sport.
     Teena also prefers foods that will keep her body healthy and young. She stated simply, "We all need to stop eating crap. We know what it is. We just need to stop eating it." Teena recently read a book entitled "Younger Next Year." The authors, Chris Crowley and Henry S. Lodge, M.D., essentially state that there's no changing the fact that we're all getting older, but that doesn't mean that we have to "rot"! Teena, who is 54 years old, is encouraged by that message, and it helps her to make healthful food choices and to "do something" six days a week to avoid "rotting". She said of the book, "I think people should read it even if they're young now. It has some great information in it."
    Teena's healthful attitudes are contagious. Her three children, now grown and starting their own families, still enjoy mountain biking with their parents. In addition, Teena's daughter is a personal trainer, her sons enjoy running and other outdoor activities, and Teena is "wowed" by how well her 7-year-old grandson keeps up with the mountain bikers at such a young age.

    Teena's encouragement has also helped a lot of Basinites discover that they can improve their health and happiness by getting fit while having fun. "Teena is an inspiration," our own Jennifer Rook stated when she suggested that we feature Teena in the Healthy Edge. "She is active, has a great time doing what she does, and her positive, upbeat attitude rubs off on others and helps to motivate them to stay active as well. Plus, she's one of the youngest 54 year olds I know, and working out has never been a chore to her. She just enjoys life, and exercise is part of it. She has fun no matter what she's doing, and I admire that a great deal." It just goes to prove that you can be healthy, fit, and active at any age and have a great time doing it. So get out there, as soon as you finish this issue of The Edge, and get healthy!