Cathy

I’ve always been involved in some kind of an exercise routine, but it was mostly working out at home with exercise videos. When I decided I wanted and needed a change, I joined a “Curves For Women” program. What attracted me to that particular workout routine was that it involved working out to music, as well as the promise of a 30-minute routine. Get in, do the exercises and get out.
 
Eleven years later, I’m still going to my workout sessions. This club was recently purchased by an individual who broadened the choices offered within the program, making it more interesting, fun, and much more flexible. The club is open 24/7 which I like a lot! I can go and do my routine whenever I want. Even though “get in, do the exercises and get out” is still sometimes in my mind, I’m really not in such a hurry to leave. My workout can be short or long, strenuous or easy – the choice is up to me. I actually enjoy working out because I know I’m doing something good for me, physically and mentally. Exercising is a great stress reliever, especially after an especially difficult day at work. After my workouts I hula-hoop, which puts a smile on my face (and on some other faces too!!)
 
Joining a gym or an exercise club may not be for everyone. I know it’s a cliché, but if a person is thinking about making a change to a healthier lifestyle it’s really important to find an activity that is enjoyable and fun. (Yes, working out can be fun!) If the activity isn’t fun, chances are that person won’t stay with the program for a very long time. It’s been said before, but I believe the hardest part of making any change is the first step. After that it does gets easier.
 
If I don’t get to my club I actually feel the difference in my body and in my mind. Before the end of a work day I can be feeling so tired that just thinking about going to do my routine is kind of depressing! But once I get there I start to feel uplifted. After I’m finished, I feel exhilarated and good about myself. It’s not the answer to all of life’s problems, but it sure doesn’t hurt!

February is American Heart Month.

Cardiovascular disease is the leading cause of death in the United States; in fact, 2200 people die every day from heart disease and stroke. Many of these could have been prevented.

Prevention starts with everyone. Protect yourself and your loved ones from heart disease and stroke by understanding the risks and taking these steps:
• Control your blood pressure
• Maintain a healthy cholesterol level
• Try to get 30 minutes of activity most days of the week
• If you smoke, get help to quit

Also, it is important to recognize the signs of a heart attack and to act immediately by calling 9–1–1. A person’s chances of surviving a heart attack are increased if emergency treatment is given to the victim as soon as possible.

The five major symptoms of a heart attack are:
• Pain or discomfort in the jaw, neck, or back
• Feeling weak, light-headed, or faint
• Chest pain or discomfort
• Pain or discomfort in arms or shoulder
• Shortness of breath

If you think that you or someone you know is having a heart attack, you should call 9–1–1 immediately.

New Year – Fresh Start

The #1 most often made New Year’s resolution is to lose weight. It is no wonder – the percentage of people in the U.S. who are overweight or obese has grown steadily over the past 20 years. Here at the City of Saint Paul, this is our employees’ top health risk. In fact, 80% of our employees were identified as being overweight or obese.

Healthy Saint Paul has made it a priority to support employees’ New Year’s resolutions to lose weight. Find out what’s available to help reach a healthier, new you goal.

Healthy Saint Paul is offering the following options to support you in reaching your weight loss goals:

Lose-Weight-in-8-logo
Lose Weight in 8 Challenge
Competition is sometimes just the motivation people need to reach their goal. The Lose Weight in 8 Challenge will begin January 19. It will motivate and inspire you with engaging online tools, tips and trackers to help you be successful. Plus, great prizes will go to the winners!

weightwatch
Weight Watchers at Work
Current meetings are held on Thursdays in the basement of City Hall from 12-1 p.m. A $10/month subsidy is available for up to 6 months. Want to start a Weight Watchers Group at your worksite? Contact for more information. A minimum of 20 people is needed to start a group.

healthpartE-Weight Loss
Offered through HealthPartners, this online coaching program offers support and education to people with a weight loss goal.

Other places for support and information on losing weight:

expfit
Express Fitness offered by St. Paul Parks and Recreation: a low cost, 2 hour drop in class, offered exclusively at El Rio Vista recreation center located in the Wellstone building at 179 East Robie in St. Paul. The class consists of core, balance, strength, endurance and cardio activities combined with a nutrition plan. Contact the El Rio Vista for more information.

HealthPartners’ A Call to Change…Healthy Lifestyles, Healthy Weight – phone-based program. www.healthpartners.com/portal/3107.html.

Local hospitals and clinics that specialize in weight loss.

Best websites to help you stay focused on your weight-loss and fitness goals.

(Best of all, these websites are completely free to use.)
www.Myfitnesspal.com
www.FitDay.com
www.Sparkpeople.com

Connie

I’ve been with the City of Saint Paul since 1999, having relocated here from California where I also worked in City government, for the Cities of Mountain View and Berkeley. I currently work in the Department of Safety & Inspections, Code Enforcement where my duties include managing the Truth-In-Sale of Housing program.
 
I was a competitive swimmer in my youth. I started playing tennis when I was in my mid-twenties, and began adult competition through the USTA a couple of years later. I’ve been competing ever since. Playing tennis is now my major recreational activity and is so much a part of the structure of my life that I get very distressed when I can’t play.
 
What was your problem? What was your motivation to change this?
I’m in my 60’s now, and I have been looking forward to continuing to play tennis long into retirement. Unfortunately my knees weren’t cooperating with my plan. I have arthritis in both which was making my time on the court very uncomfortable and limited. I looked in the mirror and saw that I was no longer trim and svelte; I didn’t look 30 anymore. Now, while I never expect to again look like I’m 30 instead of 60, I did recognize that being overweight was contributing to the problem with my knees. I knew it was something that I could actually do something about, without medical intervention, to improve my odds of spending retirement the way I planned to do.
 
So, what did you do?
Several years ago, I attended Weight Watchers. At that time, I lost about 35 pounds and kept it (mostly) off for about 5 years. Then, I got lazy and stopped paying attention to what I was eating. I gained back almost every pound I initially lost. (Ice cream and chocolate are my go-to treats!) This was frustrating. I was having trouble motivating myself to make any significant changes. – that is, until I saw the City was offering a discount to employees for participation in Weight Watchers and that meetings would, conveniently, be in City Hall, during the work day (lunch hour). I think there was no more than 3 days between when I saw the announcement and went to my first (reprise) meeting on October 3, 2013.
 
What have the results been?
I was stunned to lose 5 pounds the first week back on Weight Watchers! That result is NOT typical. What it meant to me was that I knew what to do, and I could do it. Progress since then has been slower, but still steady. The Holidays were a challenge and while I didn’t continue to lose, at least I gained only 1 pound back. It took only 9 weeks to lose 20 pounds. Amazing. That’s a little more than 2 pounds a week. I’m not yet at my goal and that goal is still a little bit of a moving target. I want to lose another 5 to 10 pounds.
 
How is your life different now?
I’m more mindful of what I’m eating. It helps that I truly like fruits and vegetables, and don’t care that much about meat. I still go to restaurants and eat out. The Weight Watchers program is one that teaches you to recognize sensible foods and portions so that you can balance out your consumption of the treats that you still can have – in moderation!
 
And, most importantly, my tennis game has improved! I’m able to play longer and more frequently, and I move better on the court. I’m really happy about that!
 
Do you have any advice for others wanting to lose weight?
What you eat is something that is totally within your control. You don’t have to deprive yourself of any of the foods you love, you just need to be mindful of your portions and make sure that your other choices are ones that are healthy for you. Attending group meetings is one way to assist you in maintaining your commitment to yourself. Weight loss is not easy and old habits are always hanging around just waiting to creep back in; banishing them to history is a constant battle that does get easier and can be won.
 
If I have any advice at all, it’s to set a goal and find help to reach it. This way works for me.

Worry-free Holiday Food Prep

The holidays are fun and joyous occasions when family and friends get together for parties and food galore! The last thing you want to invite to your party is food ‐ borne illness. Use the following tips to keep your family and friends from becoming sick. Don’t let bacteria (germs) crash your holiday parties.

Preparing Food for Your Party
• Always wash your hands with warm water and soap before and after handling food.
• Keep your kitchen, dishes and utensils clean.
• Always serve food on clean plates ‐‐ never use plates used for holding raw meat and poultry for cooked food.

To prevent problems with bacteria growing in your food:
• Keep cooked foods hot (140 F or higher).
• Use chafing dishes, slow cookers and warming trays to keep foods hot on your buffet table.
• Keep cold foods at 40F or colder.
• Keep foods cold by nesting dishes in bowls of ice OR use small serving trays and replace them often.
• Cool foods quickly in your refrigerator.
• Divide large portions of cooked foods into smaller portions to cool quickly in your refrigerator. Bacteria can also multiply quickly in moist desserts that contain dairy products. Keep eggnog, cheesecakes, cream pies and cakes with whipped ‐ cream or cream ‐ cheese frostings refrigerated until serving time.

Helpful Hint ‐
Prepare extra serving platters and dishes ahead of time; store them in the refrigerator or keep them hot in the oven (set at approximately 200 to 250 F)
before serving. Then REPLACE empty platters rather than adding fresh food to a dish that already had food in it.

Learn more by visiting: Helpful Holiday Links

Chris

Once I finished high school, I was always on the heavy side when it comes to my weight. About three years ago I walked up a long flight of stairs and found myself completely out of breath. That was when I knew I had to make a change.
 
The first thing I told myself was that “you did not end up like this overnight and you cannot reverse it overnight.” I established very realistic goals for myself to keep things in a healthy perspective. For example, it seems that everyone focuses on losing weight when they realize they need to make a change around being healthy. I had been there and done that numerous times and it was always a short-lived experience. I began by focusing on what it means for me to become healthy as a person, what a healthy ‘me’ looks like. Did this include weight loss? Yes, but it has never been my primary motivation or focus. This also woke me up to the fact that part of the legacy that I was leaving my family, especially my kids, was not what I really wanted it to be. I did not have a healthy image of myself and it showed. Knowing I have chosen to make this change still motivates me every day.
 
My goal is really simple and it applies to more than just my physical health: Be a Healthy Person. To do this takes more than just focusing on one aspect of my physical health. For me, I not only had to learn how to make healthy choices for my physical health (specifically around how food and what I ate), but I also needed to make changes in areas that affected my mental and spiritual health as well. The good news about this approach is that when you do one healthy thing, it helps you do the next healthy thing. If I make a good decision around food choices, I tend to make good choices around my activity levels, etc.
 
I use a “FitBit” that I won through the Healthy Saint Paul program and use it to track my activity, what I eat and how I sleep. I love it! You need to find the tools that help you stay focused and on track and for me, this device works great. I also have involved my family to help keep me focused on what my goals are. It’s an amazing feeling when you see the good choices reflected in the choices your kids make. I have learned to celebrate my successes, but NOT with food! I have donated the clothes that no longer fit-I tell myself “you are NOT going back, this is a one-way street!” This helps me to keep my focus moving forward. I also have what I would consider some very audacious things I want to do. These are long term goals that I believe will contribute to me being a healthy person for the rest of my life.
 
I love to cook and I love to eat, I still do! Because of this, I have learned how to cook different things and found there are a lot of foods that I did not know I liked which are much better for me than what I used to eat all the time. I also share meals with my wife when we go out rather than having each of us order our own. For me it was not just the type of foods I was eating, but the amount as well. I have learned through this process that I really don’t need as much food as what I thought I did. Even though I try to focus on being a healthy person, it’s hard at times not to just focus on just losing weight. You might say WOW if I told you that I have lost 49 pounds, it is a great accomplishment. But it has taken me the better part of 3 years to do it and what makes me say WOW is that I have kept it off.
 
My advice for someone who wants to make a change is simple: Do it! You are worth it! You have the ability to change whatever is necessary for you to be the healthy person you want to be. Use the tools available to you, like the healthy Saint Paul program. I did not start my journey to be healthy because of it, but I am thankful that good tools are available for me to use. Find what keeps you motivated-if it helps, take a piece of paper and make a list of names of every person you know. Start with those who mean the most to you and list all the reasons you make a difference in their life. When you struggle and you will, take the list out and read it, you will find it to be great encouragement. For those who mean the most to me, I want to be here for a very long time and being a healthy person enables me to do just that!

November is National Diabetes Awareness Month

52% of participants in Healthy Saint Paul in 2013 have been diagnosed or are at high-risk for diabetes and heart disease.

Today, more than 25 million Americans are living with diabetes and 79 million more are at risk of developing Type 2 diabetes. People who are overweight, over 45 years old, or who have high blood pressure are more likely to develop Type 2 diabetes. The good news is that you can take steps to lower your chances of developing Type 2 diabetes.

Learn more about preventing this disease by: clicking here.

Breast Cancer Awareness Month

The National Breast Cancer Awareness Month (NBCAM) was founded in 1985. The aim of the NBCAM has always been to promote early detection and to provide information and support for breast cancer patients, survivors and their loved ones.

Did you know that
• 1 in 8 women will be diagnosed with breast cancer in their lifetime
• Most women diagnosed with breast cancer have no family history
• Physical activity can reduce the risk for breast cancer

October is Breast Cancer Awareness Month. While most people are aware of breast cancer, many forget to take the steps to detect the disease in its early stages. Visit the link below to set up an early detection plan and find out more about reducing your or a loved one’s risk for this disease.

To learn more visit: nationalbreastcancer.org.

Lisa

In 2011 and 2012, I struggled with low back pain and weight gain. I visited with chiropractors, physical therapists and eventually Physicians Neck and Back Clinic (PNBC). PNBC helped me alleviate the pain as I strengthened my core muscles over a 13-week program. I committed to PNBC and to myself to maintain my core strength. After PNBC, I needed to continue with my conditioning and I didn’t trust myself with home workouts, so I worked with a trainer at Fitness 19. After 6 months there, I felt I needed something more so I joined The Body Project.
 
I committed to doing The Body Project boot camp (interval training) three times per week at a set time. The workouts were tough but gave me increased energy. I liked the way I was feeling and actually looked forward to working out. I prioritized my workouts and scheduled them in my calendar to ensure I left work on time. After two months, I did not lose any weight but I supposedly gained muscle.
 
In January 2013, I participated in and won The Body Project’s 21-day weight loss challenge. I followed the whole food/organic/lean meat diet fairly closely for 21 days then transitioned to eating healthy. I believe in eating healthy 80-90% of the time and “cheating” the rest of the time. I still eat ice cream, chocolate and chips – but only in moderation. I eat very few breads and processed foods and do not drink pop. Taking bread out of my diet was difficult initially and now makes me a bit ill if I eat too much. I soon found a good replacement for bread with veggies like sweet potatoes and almonds because they give me a full feeling like I had with bread. Since January, I have lost over 40 pounds and I feel great. Plus, my overall cholesterol has been reduced by 30. I am proud of my accomplishment and want to continue on this path.

National Cholesterol Education Month

High blood cholesterol affects over 65 million Americans. It is a serious condition that increases your risk for heart disease. The higher your cholesterol level, the greater the risk. You can have high cholesterol and not know it. Lowering cholesterol levels that are too high lessens your risk for developing heart disease and reduces the chance of having a heart attack or dying of heart disease.

Want more helpful tips on how to lower your cholesterol? Click here.

Our healthy recipe of the month too: Chicken Picadillo – a zesty one-pot meal that is easy to throw together on a busy weeknight.

Chicken Picadillo

PREP: 15 minutes
COOK: 25 minutes
6 servings – Chicken and vegetables

Ingredients
2 tsp olive oil
1 large yellow onion, finely chopped
1 medium green bell pepper, rinsed and finely chopped
1 medium red bell pepper, rinsed and finely chopped
1½ Tbsp garlic, mashed (about 3 cloves)
12 oz boneless, skinless chicken breast, cut into thin strips
⅓ C no-salt-added tomato sauce
⅓ C low-sodium chicken broth
⅓ C lemon juice
¼ tsp ground cumin
2 bay leaves
⅓ C water
¼ C golden seedless raisins

For garnish:
1 Tbsp fresh cilantro, rinsed, dried, and chopped (or substitute 1 tsp dried coriander)
1 Tbsp capers, drained
2 Tbsp green olives, chopped

Directions
1 Heat olive oil in a large sauté pan over medium heat. Add the onion, bell peppers, and garlic, and sauté until vegetables are soft, about 5 minutes.
2 Add the chicken, and stir fry for another 5–10 minutes until chicken is no longer pink inside.
3 Add the tomato sauce, chicken broth, lemon juice, cumin, bay leaves, water, and raisins to the vegetables and chicken.
4 Cover the pan, and reduce the heat. Simmer for 10 minutes.
5 Remove the bay leaves, and garnish with fresh cilantro, capers, and green olives, and serve.

Tip: Serve with brown rice and black beans.

Calories 162
Total fat 5 g
Saturated fat 1 g
Cholesterol 46 mg
Sodium 133 mg
Total fiber 2 g
Protein 18 g
Carbohydrates 13 g
Potassium 380 mg