Limited Time Offer: Free First Aid Training

The National Safety Council is recognizing National Safety Month 2018 by offering FREE online training to individuals interested in learning more about First Aid, CPR & AED. It takes EMS an average of 10 minutes to arrive. Make sure you are ready to respond to a medical emergency when it matters most with First Aid, CPR & AED training. The NSC First Aid Online course is available at no charge when you register from June 1, 2018 through June 30, 2018 (registrations are limited, so the earlier you register the better).

Participants can register for NSC First Aid Online by clicking on the New Student Registration link below and entering the Access Code “NSM2018“. On the registration page you will create your own Login ID and password so that you may exit and return at a later time to continue with the course. Only register as a New Student one time.

When you want to continue your training after you have registered, you will return to the front page of this site. Click on the Returning Studentbutton to login again with the Login ID and password you created during registration. You will have 45 days from the date of registration to complete your training.

 

Sign up for training here>>

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Learn how to Track your Eating Habits

Food records bring awareness to eating habits and help identify weight loss roadblocks. Get one started with these suggestions:

Research suggests that one of the best ways to change unhealthy eating habits is to first keep track of them, which makes sense considering most of us underestimate what we actually eat in a day. By identifying patterns of unhealthy eating choices in the record you keep, you can begin to change them.

Create a food record that includes the following items:

  • Date and day of the week. Also note the exact time or the general time of day — such as morning, lunchtime or evening.
  • All foods you eat and drink. Be specific on the types and amounts, and include details such as added fats, sugars — like butter, honey and other sweeteners — and beverages.
  • Portion sizes. Measure or estimate the size in volume, weight or number of items.
  • Your location when you eat. Write down where you are, whether it’s in your car, at your desk or on the couch — and whether you’re eating alone or with someone else.
  • What you’re doing while you eat. Pay attention to what else you may be focused on, such as watching TV or socializing at a restaurant.
  • Your mood. How do you feel — happy, sad, stressed out?

 

To make your food record worthwhile, be honest and record every bite of food you eat. If you don’t record everything, you won’t have an accurate picture of your intake. For the most accurate results, try to record your food intake within 15 minutes of the time you eat. Use a daily food journal to help keep you accountable.

 

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Physical activity: 8 tips for getting started

You already know that physical activity and good health go hand in hand. But if you have a medical condition, aches, pain or a lot of weight to lose, you may be afraid to exercise. Plus, if your physical abilities are limited, you may feel like the little exercise you can do won’t do much good — so why bother?

That’s understandable. But here’s a very personal, worthwhile reason to move more: because you deserve to feel good. Physical activity can help you do just that.

Here’s the trick: Don’t think about exercise as a chore; instead, focus on how good it can make you feel. From there, take these steps to move more:

  • If you’re not physically active or have a medical condition, talk with your doctor first to learn which activities are safe for you.
  • Find a physical activity that you enjoy and can keep up with over time.
  • Get some form of physical activity each day, even if it’s only for 10 or 15 minutes.
  • Make it as routine as brushing your teeth. Daily activities — such as household chores and yard work — count!
  • Start small. Park farther from the store or take a walk around the block. Move at a pace that feels right for you.
  • Work toward choosing several types of cardio and muscle-strengthening activities. This will help keep you from getting bored.
  • Aim for 150 minutes of moderate physical activity a week. If you need to, break it into 10-minute chunks.
  • Feel good about the activities you can do rather than focusing on what you can’t do.

 

No matter what you weigh, or what ails you, any physical activity is good for you. It can help you feel better — physically and emotionally.

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32 Fun Ways to Burn Calories

Exercise doesn’t have to feel like a chore — there are a variety of fun things to do that are also calorie scorchers. This chart offers a range of activity ideas, including the estimated number of calories burned while doing them for one hour. Specific calorie expenditures vary depending on the exercise, intensity level and individual. If you weigh less than 160 pounds, your calories burned would be somewhat less than shown, and if you weigh more than 240 pounds, calories burned would be somewhat more. Use these stats to motivate you to get moving!

 

Activity (1-hour duration) Weight of person and calories burned
160 pounds 200 pounds 240 pounds
Cardio, high impact 533 664 796
Cardio, low impact 365 455 545
Aerobics, water 402 501 600
Backpacking 511 637 763
Basketball game 584 728 872
Bicycling, < 10 mph, leisurely pace 292 364 436
Bowling 219 273 327
Canoeing 256 319 382
Dancing, ballroom 219 273 327
Football, touch or flag 584 728 872
Golfing, carrying clubs 314 391 469
Hiking 438 546 654
Ice skating 511 637 763
Jumping rope 861 1,074 1,286
Racquetball 511 637 763
Resistance (weight) training 365 455 545
Rollerblading 548 683 818
Rowing, stationary 438 546 654
Running, 5 mph 606 755 905
Running, 8 mph 861 1,074 1,286
Skiing, cross-country 496 619 741
Skiing, downhill 314 391 469
Skiing, water 438 546 654
Softball or baseball 365 455 545
Stair treadmill 657 819 981
Swimming, laps 423 528 632
Tae kwon do 752 937 1,123
Tai chi 219 273 327
Tennis, singles 584 728 872
Volleyball 292 364 436
Walking, 2 mph 204 255 305
Walking, 3.5 mph 314 391 469
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Healthy Aging

A fountain of youth or a magical potion to turn back the hands of time would be nice—but unfortunately such things only exist in science fiction. On the contrary, real science tells us that it’s our everyday habits that help protect our youth and extend our lifespan. Although there is no magic bullet or pill to preserve your youth, certain habits can help preserve your health and vitality as you age.

 

Start your healthy aging plan today with these tried and true lifestyle habits:

Eat well: When it comes to healthy aging, focus on eating plenty of fresh fruits, vegetables, whole grains, and healthy fats.

Make it a habit: Make sure there’s at least one fruit or veggie on your plate at every meal.

Move: Physical activity cannot only help you live longer, but it also provides instant health benefits like improved mood and sleep. What kind of fitness is best? Anything that gets your heart rate up and is something that you enjoy.

Make it a habit: Aim for 30 minutes of daily activity—do something you enjoy like a walk in nature or a bike ride.

Drink in moderation and don’t smoke: Drinking moderately means no more than one alcoholic drink a day for women and no more than two for men. When it comes to smoking, make every effort to quit, as it’s one of the worst things you can do for your health.

Make it a habit: Commit to quitting tobacco and don’t get discouraged if you fail a few times. Some research shows that it takes an average of seven attempts to ditch the tobacco habit for good.

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Grocery Store Best Buys For Cost & Nutrition

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Thinking About Skipping Breakfast?

You should definitely think twice before skipping that morning meal. In a study that monitored the breakfast eating habits of over 4,000 subjects free of heart disease or diabetes, researchers found a clear association between missing or skimping on breakfast and early markers for heart disease and diabetes. Researchers found that those who skipped or ate a very light breakfast were at increased risk for developing heart disease with the skippers being at most risk. Relative to the regular breakfast eaters, these two groups (skippers and skimpers) also had bigger waistlines, more body fat, as well as higher blood pressure, blood lipids and blood glucose.

 

Unfortunately, donuts and pastries don’t count towards a healthy and nutritious breakfast. But a healthy breakfast can be as simple as a piece of whole wheat toast topped with peanut butter and fruit. Here’s what you need to keep in mind to ensure you eat a healthy and satisfying breakfast every day.

Make sure every breakfast contains these three components:

  1. Protein: Nuts or nut butters, soy milk, low-fat milk, low-fat yogurt, reduced fat cheeses, smoked or canned salmon, omega-3 eggs, low-fat cottage cheese, high protein cereals, or protein powders (for smoothies) are all great options for breakfast.
  2. Produce: Fruits, like berries, citrus, red grapes, cantaloupe, kiwi and mango are a natural breakfast fit. Veggies can also play a starring role at breakfast. Spinach, bell peppers, mushrooms, onions and tomatoes are a delicious addition to any egg dish. You can also throw a variety of veggies into smoothies.
  3. Whole grains: High fiber cereals and oatmeal are top-rated whole grain foods. Additional healthy choices include 100% whole grain bagels, English muffins, toast, waffles, and granola.
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Interested in the changes to PERA?

Join us for an information meeting about the new changes in legislature to CO PERA.

 

Download (PDF, 50KB)

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Healthy Cooking Demo

Join us on June 12th for a healthy cooking demo! Recipe and samples of the meal will be provided for those who attend.

Where: DTS 

When: June 12, 12:00 – 1:00pm

 

To make sure we have enough food, please RSVP here

Download (PDF, 255KB)

 

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Need Support Reaching Your Goals?

Receive support and encouragement to reach your health goals this summer.  Your Nurse Care Coaches will help you set two SMART Goals and provide tips on how to achieve them over the summer.  Free, confidential one-on-one health coaching is available as an option to help you be even more effective in reaching your goals.

 

Sign up here!

 

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