- Title: When you see the title “Nutrition Facts,” you know this is the current information label approved by the Food and Drug Administration.
- Serving Size: Is your serving the same size as the one on the label? If you eat double the serving size listed, you need to double the nutrient and calorie values. If you eat one-half the serving size shown here, cut the nutrient and calorie values in half.
- Calories: Are you overweight? Cut back a little on calories! Look here to see how a serving of the food adds to your daily total. A 5’4″, 138-lb. active woman needs about 2,200 calories each day. A 5’10”, 174-lb. active man needs about 2,900. How about you?
- Daily Value: Feel like you’re drowning in numbers? Let the Daily Value be your guide. Daily Values are listed for people who eat 2,000 or 2,500 calories a day. If you eat more, your personal daily value may be higher than what’s listed on the label. If you eat less, your personal daily value may be lower. For fat, saturated fat, cholesterol and sodium, choose foods with a low % Daily Value. For total carbohydrate, dietary fiber, vitamins and minerals, your daily value goal is to reach 100% of each.
- Total Fat: Aim low: Most people need to cut back on fat! Too much fat may contribute to heart disease and cancer. Try to limit your calories from fat. For a healthy heart, choose foods with a big difference between the total number of calories and the number of calories from fat.
- Saturated Fat: A new kind of fat? No–saturated fat is part of the total fat in food. It is listed separately because it’s the key player in raising blood cholesterol and your risk of heart disease. Eat less!
- Cholesterol: Too much cholesterol — a second cousin to fat — can lead to heart disease. Challenge yourself to eat less than 300 mg each day.
- Sodium: You call it “salt,”the label calls it “sodium.” Either way, it may add up to high blood pressure in some people. So, keep your sodium intake low — 2,400 to 3,000 mg or less each day.*
- Total Carbohydrate: Carbohydrates are in foods like bread, potatoes, and fruits. Choose these often, but be sure that you’re combining them with protein as well! They give you nutrients and energy to complete your daily exercise.
- Fiber: Your daily goal is to reach 100%. Fiber keeps your digestive track clear and helps with colon health.
- Protein: Proteins are foods like lean meat, fish, cottage cheese, and chicken. You should aim for at least 50grams of protein each day and combine that protein with a quality carbohydrate and vegetable.
- Calcium: Milk, yogurt and cheese are the maincontributors of calcium for thebody. Calcium intakes differ based on age, but you should reach for 2-3 servings of dairy per day.
We are proud to announce that we will be partnering with Weight Watchers during the new year to offer a 12 week weight management program. The program will run January 22, 2018 – April 28, 2018. Below is a list of the dates and times of the meetings, please RSVP to the one you would like to attend by clicking here
During weeks 8 and 9 of the current weight watchers series at St. Vrain Valley School District, all employees are invited to attend a free weight watchers session! If you choose to register for the upcoming weight watchers series (January – April) there will be a 15% discount for enrollment!
The District has decided to split the discount with the employee, so you will only pay $38.30!
Below is a list of locations that you can stop in to a free meeting and enroll for the next series at the discounted rate!
|4:45pm – 5:45pm||11/06 & 11/13|
Erie Middle School
4:00pm – 5:00pm
11/07 & 11/14
3:45pm – 4:45pm
11/08 & 11/15
|Longmont 1631 Pace Street||10:00am – 11:00am||
11/11 & 11/18
Did You Know?
You may think of your bones as a growing organism, but bone tissues are broken down and rebuilt all the time. As we age, however, this regrowth process begins to decline and many of us begin to lose more bone than we build. For some people this can lead to osteoporosis, a condition that causes bones to gradually thin and weaken, leaving them susceptible to fractures. Over 10 million people nationwide are estimated to have osteoporosis.
There’s a lot you can do to keep your bones strong and healthy and lower your risk of osteoporosis. Here are some simple strategies:
Eat calcium-rich foods like milk, yogurt and low-fat cheese throughout the day.This mineral is essential for bone development and strength, but your body can only absorb about 500 mg of calcium at a time. So try to eat calcium-rich foods at every meal.
Mix in some leafy greens. They’re high in vitamin K, and low levels of vitamin K have been linked with low bone density. One or more servings per day of greens like broccoli, Brussels sprouts, dark green lettuce, collard greens, or kale should be enough to meet your daily requirement.
Spend some time outdoors. As little as five to 30 minutes in the sun a couple of times a week can be enough to help your skin make vitamin D. Your body needs vitamin D to absorb calcium and build healthy bones. Always use sunscreen.
Move every day. A sedentary lifestyle is considered a risk factor for osteoporosis. If you sit all day, try to get up and move a little every hour, and try to get as much physical activity as you can. Running, stair climbing, dancing, tennis, basketball and resistance training are especially ideal for building bone strength.
The good news is, even if you already have osteoporosis, it’s not too late to start taking care of your bones. Since your bones are rebuilding themselves all the time, you can help push the balance toward more bone growth by giving them exercise, calcium, and vitamin D.
The holidays are hectic and oftentimes healthy habits are shoved to the wayside. On average, Americans gain one to four pounds every holiday season that they never lose. Over time, those pounds add up! So, let’s head into 2018 a little bit healthier. Join the Weigh and Win Healthy Holiday Challenge and enjoy the holidays with balance and maintain your weight this holiday season!
HOW IT WORKS:
- SIGN-UP FOR WEIGH AND WIN – If you don’t already have an account, click the “Join Now, It’s Free” button in the top right corner and sign up!
- JOIN THE CHALLENGE – Click on the ‘Join the Challenge’ button above. You will be re-directed to your account log-in page. After logging in, you will see your Healthy Holidays Challenge Dashboard and you will officially be a part of the challenge. Not sure if you joined? Give us a call at (800) 694-0352.
- WEEKLY TIPS – Receive weekly tips for maintaining balance and engaging in healthy behaviors.
- MAINTAIN YOUR WEIGHT – Complete a pre-holiday weigh-in, between November 15-22, 2017, and a post-holiday weigh-in, between January 1-8, 2018. If you maintain your weight within one pound you are eligible for the prize drawing!
- WIN PRIZES – Everyone who maintains their weight is entered into a drawing. We will be giving away (10) Grand Prizes of a $125 Amazon Gift Card and (10) Runner-Up prizes of a $25 Amazon Gift Card.
Congratulations to the Dynamite Rebel Ramblers, The Get Fit on Route 66 Challenge winners on being this month’s healthy heroes! You rock!
Your commitment to fitness during the Get Fit on Route 66 was inspiring, what did your daily routine look like in order to beat out the competition?
Having a daily routine is the most important. Try to squeeze in a walk at lunch. Having a fitbit challenge helps keep you motivated daily. You can see what others are doing immediately and its fun competition.
How did the team stay inspired and keep each other motivated during the challenge?
Having a team with the same goal and drive to win is very helpful. We sent weekly and sometimes daily emails and texts to each other to keep us motivated. If we found a new activity we shared it with our team.
What advice do you have to others that are looking to start their wellness journey?
Awareness!! The first step is having an honest look at your lifestyle. You can’t make lasting positive changes if you don’t look at the big picture. Find a buddy or team, being healthy is fun and easier with friends.
What would you like to see in our schools to promote healthy living for SVVSD
Fruit Basket Friday instead of Donut Day. District incentives, more team and school challenges, after school hours classes, cooking demos, exercise and fitness classes. Standing work stations are also good.
What would be your Healthy Tip?
Start Small, One change at a time. Each day is a new day is a new day to make healthy choices. Don’t be a couch potato, push yourself. Track your journey with photos, measurements and journaling. Make a plan, if you fail to plan, you plan to fail.
Team Members: Traci Banker, Kathy Conway, Malinda Dufour , Brittney Green, Jodi Marsolek, Zee McCarroll and Tracy Sampson.
in 2017, it’s estimated that among U.S. women there will be*:
252,710 new cases of invasive breast cancer
40,610 breast cancer deaths
What Is Breast Cancer?
Breast cancer occurs when cells divide and grow without their normal control.
Ductal carcinoma in situ (DCIS) occurs when the abnormal cells grow inside the milk ducts, but have not spread to nearby tissue. DCIS is a non-invasive breast cancer.
Invasive breast cancer occurs when cancer cells spread to nearby tissue or other parts of the body.
Invasive breast cancer that spreads to other parts of the body is called metastatic breast cancer.
Learn more about breast cancer.
Learn more about DCIS.
Learn more about invasive breast cancer.
Learn more about metastatic breast cancer.
The warning signs of breast cancer are not the same for all women.
The most common signs are a change in the look or feel of the breast, a change in the look or feel of the nipple and nipple discharge.
Learn more about the warning signs of breast cancer.
Other Breast Conditions
Other conditions and benign (not cancer) changes can occur in the breast.
Some increase the risk of breast cancer and others do not.
Learn about lobular carcinoma in situ (LCIS).
Learn about benign breast conditions.
*American Cancer Society. Cancer Facts and Figures 2017. Atlanta, GA: American Cancer Society, 2017.
In Preparation for Men’s Health, SVVSD Wellness will be hosting a Stache’ Competiton! So start brushing and oiling that glorious facial fur for a chance to win some awesome prizes from local community partners!
Date: Movember 1st – Movember 30th
Grow Your Stache’ Win Some Prizes
Learn About Mens Health
All Shapes, Sizes, Lengths and Colors Accepted!