WWW.OGDENREGIONAL.COM N E W S L E T T E R JANUARY 2015 Surprising Facts About Eating Breakfast Popular wisdom says starting the day with breakfast is key to successful weight loss. However, a recent 16-week clinical study (the gold standard of scientific research) of overweight adults trying to lose weight found no difference in the amount of weight lost between breakfast eaters and those who skipped the morning meal. Serial breakfast skippers welcomed these results, even though the researchers at the University of Alabama at Birmingham pointed out a longer trial could produce different outcomes. While breakfast may not impact weight loss, there may still be plenty of good reasons to make breakfast part of your routine. Starting your day with a high-protein breakfast can help regulate blood sugar and control hunger, which may help you maintain a healthy weight. Just be sure your breakfast plate is filled with nutritious foods instead of sugary, fat-laden items. Should You Join the Breakfast Club or Not? Ultimately, whether you eat breakfast or not is a highly personal decision based on your lifestyle and how you feel when you wake up. If your routine works for you, there may be no reason to make a change. However, the latest research may make you think twice about how you start your morning. Here’s a snapshot of recent research. Having breakfast probably won’t boost your metabolism. A three-year, randomized controlled trial at the University of Bath in England found that eating breakfast did not affect participants’ resting metabolic rate. This 2014 1 continued on next page ISSUE FOCUS Nutrition & Weight Management Memory Screenings Jan. 5 and 12 12:30 - 4:30 p.m. Appointments required. Screening is free. See page 5 for details. Healthy Conversations “Why Can’t I Lose Weight?” Tuesday, Jan. 13 6 p.m. Oak Room RSVP by calling 866-887-3999 See page 8 for details. “Voice Matters” Tuesday, Jan. 27 6 p.m. Oak Room RSVP by calling 866-887-3999 See page 8 for details. 1 H2U at Ogden Regional Medical Center 5475 South 500 East Ogden, UT 84405 HEALTH TO YOU Breakfast Facts continued from front page study called the Bath Breakfast Project contradicts less rigorous studies that showed a metabolic boost. 2 People who eat breakfast tend to move more. The Bath Breakfast Project measured participants’ daily activity with portable monitors and found that those who ate breakfast expended more energy throughout the day. 3 Breakfast eaters have better blood sugar control, according to the Bath Breakfast Project. Keeping blood sugar steady can help limit hunger or overeating later in the day. 4 Not eating breakfast can reduce overall calorie intake. In a small study at Cornell University, researchers found college students who skipped breakfast consumed about 400 fewer calories throughout the day. However, the study did not look at how this affected weight or other factors. 5 Eating breakfast is linked to weight maintenance. The National Weight Control Registry found that about 8 of 10 people who lost 30 or more pounds—and kept them off—eat breakfast regularly. This doesn’t prove that having a morning meal improves weight control, but there does appear to be a link between the two. 6 Exercising before breakfast may increase calories burned. Participants in a small study who exercised before breakfast burned up to 20 percent more body fat than those who ate first, according to research published in the British Journal of Nutrition. CURIOUS MINDS You’re doing the same workout day after day. Muscles become more efficient and burn fewer calories if they frequently do the same motions. 2 H2U.com There’s no magic breakfast routine that works for everyone. If you’ve never been a breakfast eater, you may want to try it out for a week or so to see how it affects your mood and energy level. If you typically eat breakfast, consider how you can make it healthier by including whole grains, fruit and protein. Avoid the temptation to grab one of those bacon, egg and cheese biscuits from the drive-through, and choose a well-balanced selection of foods throughout the day. n Fix: Subtract the calories you would have burned if you had not been working out from the calories burned during exercise. This number will be the extra calories you’ve burned for the day. If I exercise more, shouldn’t I be losing weight? Many people think if they work out more, the pounds will start to melt away. Unfortunately, simply increasing the amount of time you exercise may not lead to significant weight loss. You also need to cut calories. To lose 1 pound, you need to burn about 3,500 more calories than you consume. If you’re cutting calories and exercising more, but still not achieving the results you want, you may be making a few common workout mistakes. 7 Skipping breakfast may impair thinking and test performance. Children who have a poor nutritional status seem to be at greatest risk for performance problems, according to Nutrition Research Reviews. More research is needed to confirm this cause and effect for different age groups and different tasks. You decrease overall activity after your workout. Fix: Keep an activity log to see if you are resting more on exercise days. Fix: Mix up your activities! Try circuit training, which involves doing several sets of strength and cardio exercises with little or no rest between sets. You’re not doing enough musclebuilding activity. (Muscle tissues burn more calories than fat tissues.) Fix: When lifting weights, lift enough to challenge your muscles. Focus your strengthening workouts on big muscle groups for the best metabolic boost. You overestimate calories burned during exercise. Burning 200 calories on the treadmill doesn’t increase your daily total by 200 calories because exercising is replacing other calorieburning activities. If you follow these tips, you should begin to see results. If not, move more throughout the day, and look at other lifestyle factors that can make it hard to shed weight, including high stress, lack of sleep or health problems. n Eating Well on a Budget It’s no secret that healthy foods cost more than cheap, processed foods, but the cost difference may be less than you think. Researchers at the Harvard School of Public Health have estimated that eating healthier foods costs about $1.50 more per day per person. Still, for families on a limited budget, this difference can add up over time. That’s why Leanne Brown, a foodstudies scholar, wrote the Good and Cheap cookbook for people with limited incomes. Brown wanted to show that we can eat healthy on a $4 per day food-stamps budget. Even better, she offers the cookbook free online. (Download a copy at LeanneBrown.com.) In addition to trying some of Brown’s recipes, here are more ways to stretch your food dollars: 9 Fine Reasons to Shed a Few We all know being overweight can raise serious health risks. But improving our health doesn’t require becoming a Skinny Minnie. Studies show losing just 10 percent of your body weight can significantly lower your risks for many diseases. When you lose weight, you’re likely to enjoy these benefits … MORE energy LOWER blood pressure BETTER blood sugar control IMPROVED cholesterol and triglycerides ✓ Buy commonly used ingredients in bulk. ✓ Build your pantry over time. Set aside a small portion of your budget each week to buy spices or more expensive items like olive oil. ✓ Plan to use ingredients in several meals. And, use up leftovers. ✓ Shop for in-season produce—it’s less expensive. ✓ Control meat portions. Meats can be expensive, so avoid serving large portions. ✓ Fill up on whole grains. Brown rice and whole-grain noodles are good for you and are a tasty base for meals. ✓ Plan meals around sale items at your local grocery store. ✓ Check coupon sites, including the H2U.com Coupon Center. n LESS joint pain HEALTHIER heart SMALLER cancer risk ENHANCED sleep quality FEWER digestive problems 3 HEALTH TO YOU Calendar of Events: January Walking Club at the Newgate Mall Tuesdays & Thursdays, 8:30 a.m. Jan. 1: Happy New Year Jan. 2: Bunco, 11 a.m. Jan. 5: Memory Screenings, 12:30 - 4:30 p.m. Jan. 8: Book Club, 10:30 a.m. Jan. 8: “Walking With Dinosaurs,” 7 p.m. Jan. 12: Memory Screenings, 12:30 - 4:30 p.m. Jan. 13: Healthy Conversations: “Why Can’t I Lose Weight?” 6 p.m. Ogden Regional Medical Center Exercise Classes Wasatch Fitness Exercise Classes Social Activities 5475 S. 500 E. 801-479-2075 5349 S. Adams Ave., Suite A 801-479-9865 Body Ball Yoga Pilates Thursday, Jan. 8, 10:30 a.m. H2U Classroom This month’s read is Love in the Time of Cholera by Gabriel Garcia Marques. February’s book: The Sleepwalkers: How Europe Went to War in 1914 is historian Christopher Clark’s riveting account of the explosive beginnings of World War I. Clark offers a fresh look focusing not on the battles and atrocities of the war itself, but on the complex events and relationships that led a group of well-meaning leaders into brutal conflict. 4.5 out of 5 stars Monday 9:30 - 10:30 a.m. Oak Room $5 per session Bring large stability ball. Yoga Tuesday and Friday 9:30 - 10:30 a.m. Oak Room $5 per session Tai Chi Wednesday 9 - 10 a.m. Oak Room $5 per session Monday 4:30 - 5:30 p.m. Thursday 5:30 - 6:30 p.m. Smooth Cardio Monday and Friday 8 - 9 a.m. Zumba Wednesday 8 - 9 a.m. Thursday 8 - 9 a.m. Smooth Movement Monday, Wednesday and Friday 11:30 a.m. - 12:30 p.m. Jan. 15: Foot Clinic, 1 - 3 p.m. Jan. 21: Chat N’ Chew, 11:30 a.m., Village Inn Jan. 21: H2U Blood Drive, 9 a.m. - 5 p.m. Jan. 27: Healthy Conversations: “Voice Matters“ 6 p.m. Book Club Chat N’ Chew Wednesday, Jan. 21, 11:30 a.m. Village Inn, 1765 Skyline Dr., South Ogden $8 - $12 Village Inn offers breakfast all day long as well as local favorites like chicken fried steak, chicken pot pie and slow roasted turkey. Don’t forget to order pie for dessert! Foot Services Thursday, Dec. 18, 1 - 3 p.m. H2U Classroom $15 Foot service includes: foot soak, toenail trim, nail smoothing, corn/callus buff and foot massage. The provider is unable to perform this service for those with a diabetic condition, foot wound or vascular disease. Appointments are required. Call Jeanne at (801) 645-4111. H2U Walking Club Tuesdays and Thursdays, 8:30 a.m. Newgate Mall 4 H2U.com H2U Blood Drive Wednesday, Jan. 21, 9 a.m. - 5 p.m. MountainStar Blood Services Suite 105 at Ogden Regional Did you know that every 2 seconds someone in the U.S. needs blood? Join H2U as we help meet that need by donating blood. Give the gift of life and receive a $3 coupon to use toward your H2U Membership. Broadway Across America Shows “Mamma Mia” Saturday, March 14, 2 p.m. Kingsbury Hall $66 per ticket Deadline: Feb. 9, 2015 On the eve of her wedding, a daughter’s quest to discover the identity of her father brings three men from her mother’s past back to the island they last visited 20 years ago. You will be enchanted by ABBA’s timeless songs in this tale of love, laughter and friendship. “Once” Saturday, April 11, 2 p.m. Kingsbury Hall $66 per ticket Deadline: March 2, 2015 An enchanting tale of a Dublin street musician who’s about to give up on his dream when a beautiful young woman takes an interest in his songs. As the chemistry between them grows, his music soars to powerful new heights. “Once” is an unforgettable love story about going for your dreams. For more information or to order tickets, please call 801-479-2075. Upcoming Travel Memory Screenings Southern Charm Tour Monday, Jan. 5 and Jan. 12 12:30 - 4:30 p.m. H2U Classroom Appointments are required for this FREE screening. Call 801-479-2075 to schedule your appointment. Are you becoming more forgetful? Do you have trouble remembering names, appointments, birthdates or where you left your car keys? We all experience memory lapses as we age, but there might be another reason you keep forgetting things! This 30-minute private screening, provided by a geropsychologist, will help measure indicators such as Alzheimer’s, dementia and prescription drug interactions. Screenings are free and will take about 30 minutes. Join H2U on Tuesday, Jan. 20 for a free educational workshop from 11 a.m. - Noon in the H2U classroom. Workshop will discuss the 10 Early Signs of Alzheimer’s Detection. Knight Tours and Cruises March 25-31, 2015 Round-trip airfare from Salt Lake City ($250 deposit) $1,799 per person dbl occ Visit such sights as Jekyll Island, Magnolia Planation and Gardens, Civil War sights, plus additional Southern mustsees! Savannah’s historic district and cobblestone streets are sure to take you back in time. The Best of Canada/New England Brian Judd Tours Aug. 12-23, 2015 Round-trip airfare from Salt Lake $2,795 per person dbl occ ($900 deposit) Enjoy a Niagara Falls boat ride, 1,000 Island National Park Cruise, an Anne of Green Gables experience and more! You will enjoy the historic sites and locations this tour has to offer. Toronto, Quebec, Montreal, Halifax, Bar Harbor, Prince Edwards Island and much, much more! Mail deposit to: Ogden Regional H2U Attn: Trudy Peterson 5475 S 500 E, Ogden, UT 84405 H2U Day Trip Salt Lake City Saturday, Feb. 28, 11 a.m. - 5 p.m. $60 per person (includes bus, play, lunch and tips.) H2U members are invited to join us for a day trip to Salt Lake City to see “Ghost: The Musical” at Hale Centre Theatre and enjoy lunch at Chuck-A-Rama. First come first served limited to 50 people. Call Trudy at (801) 479-2075 for more information. It’s Never Too Late to Improve Heart Health. People who shed bad habits from their youth reduced their risk of developing coronary artery disease later in life. And, the changes weren’t necessarily major overhauls. Even slight increases in exercise levels or minor dietary adjustments were beneficial. (Source: Circulation) 5 HEALTH TO YOU Train Your Brain to Love Healthy Food Mediterranean Fish Stew This flavorful stew is packed with healthy omega-3 fatty acids. Meaty white fish like cod, grouper and haddock work well in this Italian-style stew, or replace half the fish with shrimp or scallops. Ingredients: ¼ cup olive oil 1 cup chopped onions 1 cup chopped celery 1 green bell pepper, chopped 1 red bell pepper chopped 3 garlic cloves, minced or pressed Pinch of crushed red pepper flakes or cayenne 2 cups bottled clam juice 28-ounce can Italian-flavored tomatoes, chopped or crushed ½ cup red wine 1 lb. cod 2 tablespoons lemon juice Ground black pepper to taste Directions: In a soup pot, sauté onions in olive oil on high heat 2 minutes, stirring constantly. Add celery and bell peppers. Sauté, stirring 2 minutes. Add garlic, crushed red pepper flakes or cayenne. Lower heat, cover and cook 2 minutes. Add clam juice, tomatoes and wine. Cover and simmer 15 minutes. Add cod, and cook 4 minutes. Stir in lemon juice and season with pepper to taste. Makes 6 servings. Nutrition information (per serving): Calories 247, Total Fat 9 g, Carbs 18 g, Protein 19 g, Sodium 492 mg, Sugars 8 g n H2U National Office P.O. Box 1300 Nashville, TN 37202-1300 6 H2U.com H ave you ever wished, even fleetingly, that you craved broccoli instead of French fries, or fruit instead of ice cream? Scientists think it may be possible to train yourself to yearn for healthy foods instead of junk. A pilot study published in Nutrition & Diabetes used MRI scans to see how the brains of participants in a six-month weight-loss program reacted to the healthy changes in their diets. They found the brain’s reward center became more sensitive to healthier, lowercalorie foods and less sensitive to unhealthy foods. To retrain your brain to love healthy foods, you have to eat healthier. In time, your cravings should naturally start following your diet. To get started, try these tips: > Reorganize food storage. Move guilty pleasures to hard-to-reach shelves, behind a closed door, or in opaque containers. Store healthier foods in clear containers and accessible places. > Don’t ban treats. Banning favorite foods may make you crave them all the more. Instead, just enjoy small servings once in a while. > Try, try and try again. It can take multiple exposures to learn to like some foods, so don’t rule out kale after the first bite. Keep trying to develop your taste buds. > Tote around healthy snacks. Precut veggies can fill a craving for crunch. An apple can satisfy a sweet tooth. > Spice up your menus. Avoiding food boredom will keep you from going on an ice cream or French fry binge. n MONTHLY CHALLENGE: fresh ice or refrigerated. Don’t buy fillets that smell fishy, sour or like ammonia. If the fish has a head, its eyes should be clear. Gills should be red, not brownish, and the skin should be firm, shiny and free of slime. Frozen fish should be frozen solid. Pick a package from the bottom of the freezer that isn’t more than three months old. Also avoid packages that show signs of freezer burn or have ice crystals, indicating the fish may have been frozen a while, or thawed and refrozen. Pre-breaded fish should be skipped altogether. These products are typically high in fat and calories. Cooking fish is fast and easy. Varieties like salmon and tilapia taste great baked. Simply brush with olive oil and top with fresh or dried herbs, lemon zest, salt and pepper. n Eat fish twice a week There are many reasons to eat fish! Besides being delicious, many types of seafood are high in healthy omega-3 fatty acids and low in bad fats, cholesterol and calories. The American Heart Association recommends eating fish twice a week, which is our challenge to you this month. If you aren’t sure how to pick out the best-tasting and freshest fish at the supermarket, these tips will help. Fresh or previously frozen fish has a mild smell and should be displayed on clean, (800) 771-0428 H2U.com Facebook.com/healthtoyou [email protected] H2Ublog.com This newsletter is not intended to provide advice on personal medical matters, nor is it a substitute for consultation with a physician. H2U Benefit Snip and Save Have you ever visited the H2U Coupon Center on H2U.com? If not, you may be missing out on some great deals. Here are a few offers we spotted recently: > $3 off any one OxyClean laundry detergent >$ .40 off any three Campbell’s condensed soups >$ .55 off Sargento natural cheese slices >$ 2 off any two Pantene shampoo or conditioner products >$ 2.25 on Purina One SmartBlend dry dog food > $1 off Crest mouthwash All About Health … All About You Join H2U today, and we’ll help you reach your health goals—and live life to the fullest! With H2U membership, you receive valuable resources you can use at home, at work or on the go, including these: * H2U magazines and newsletters * Online library, health tools and other resources at H2U.com * National savings on travel, health services, gifts and more JOIN TODAY! * Benefits at local affiliated hospitals Learn more at www.h2u.com. MEMBER APPLICATION m New Member m Renewing Member Date_______________________________________ Membership Term (check one) m 1 year for $20 m 2 years for $35 (Best Value!) 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One benefit of online coupon clipping is you don’t have to wait for supermarket flyers or the Sunday newspaper to find valuable offers. Instead, you can log on to our site any time, day or night, and search for coupons by category and brand. Then clip as many offers as you want, print and take them to your local store. The savings can really add up since many grocery stores accept manufacturer coupons in addition to advertised store deals. And some stores may even double your coupons. To access H2U’s Coupon Center, login to H2U.com and click on the Discounts tab. n Payment Type (Check one) m Check or money order payable to H2U enclosed m Visa/MasterCard/AmEx/Discover (#)____________________________________________ Credit Card Expiration Date Month_____________________ Year _____________________ Signature_________________________________________ Date__________________________ Print Name (as it appears on credit card)____________________________________________ SIGN UP FOR WORRY-FREE AUTOMATIC RENEWAL. Never miss a single issue of your member publications or lose benefits because you forgot to renew your membership. It’s easy and risk-free. We’ll renew your membership each year and send you a reminder so you can cancel if you change your mind. Please check the box below to enroll. m YES! Enroll me in H2U’s Automatic Renewal Service. (For credit card customers only.) Mail application to H2U National Office, P.O. Box 1300, Nashville, TN 37202-1300. Give gift memberships to friends and loved ones; call (800) 771-0248. With the submission of my membership application, I understand that $8 of my annual membership fee contributes to the H2U Magazine subscription. Memberships are non-refundable and non-transferable, and privileges are subject to change without notice. Special rates for two-person households are available. Contact H2U at (800) 771-0428 for more information. For additional new member applications, please photocopy this form or download forms at H2U.com. NL15 7 HEALTH TO YOU Healthy Conversations “Why Can’t I Lose Weight?” Tuesday, Jan. 13 6 p.m. Oak Room Ogden Regional RSVP: 1-866-887-3999 Jennifer James, MS RD H ave you tried to lose weight again and again? Do you know of someone who has lost a significant amount of weight and kept it off? How did they do it? This fun and informative presentation by ORMC’s outpatient dietician and instructor for the “Losing It & Loving It” weight loss classes, Jennifer James, MS RD, certified dietician, will cover what she has learned working with overweight people for the past 30 years. You will leave with a new perspective on weight loss and some strategies you may not have tried before. It is difficult to lose weight but it is not impossible. She will discuss: • It’s a lot more than just the weight • What works for the long haul • Reasons for weight gain • Things you can change TODAY Participants are encouraged to ask questions freely. Enjoy light refreshments and linger after the presentation to speak with the presenter. Watch for directional H2U signs leading to the event on the SW or rear of the hospital. n Healthy Conversations Douglas K. Anderson, MD Membership information Amanda Sumrall, MS CCC-SLP, BIS 8 H2U.com Tuesday, Jan. 27 6 p.m. Oak Room Ogden Regional RSVP: 1-866-887-3999 V H2U at Ogden Regional Medical Center 5475 South 500 East Ogden, UT 84405 801-479-2075 www.ogdenregional.com H2U Coordinator: Trudy Peterson Affiliate Manager: Linda Thomas Amanda Sumrall, MS CCC-SLP, BIS, specialize in voice and swallowing disorders at Ogden Clinic. They will discuss: •Symptoms or signs •Diagnosis and screening •Treatment options •Role of speech-language Pathologist Participants are encouraged to ask questions freely. Enjoy light refreshments and linger after the presentation to speak with presenters. Watch for directional H2U signs leading to the event on the SW or rear of the hospital. n For more information on H2U programs, visit www.h2u.com or call (800) 771-0428. Photos: Thinkstock “Voice Matters” oice disorders are more common than you think. Our voices play a huge part in who we are, what we do and how we communicate. Vocal cords can be injured from talking too much, constantly clearing your throat, screaming, cancer and throat infections. How we swallow also plays a role. Swallowing liquids, foods and saliva can become difficult and may result in choking, pulmonary problems, weight loss, hydration and inadequate nutrition. It can even lead to death from aspiration pneumonia. Douglas K. Anderson, MD, and
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