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Introduction Learn. Change. Inspire. Welcome to the Healthy U Textbook. We hope that reading the enclosed pages will be the start of your journey to a healthier you. Our goal is to provide basic behavior, nutrition and fitness information to get you moving in the right direction. More research may be needed for you to develop lasting lifestyle changes. Find what works best for you and stick with it. Healthy U is a community health and wellness project of the Healthy Living Action Group. Members of HLAG represent Bothwell Regional Health Center, Katy Trail Community Health, Pettis County Health Center, University of Missouri Extension, Boys & Girls Clubs of West Central Missouri and the Pettis County Community Partnership. The information contained in this textbook is not intended to replace the advice of a physician or health-care provider. Please consult your provider before starting a weight-loss or exercise program, especially if you have special health concerns. We’d like to thank all of our sponsors and Healthy U coaches for without them this program wouldn’t be possible. Here are our Healthy U coaches for 2012: • Malean Perkins & Jessica Mango Backbone of Health • Helen Peters, Kathy Hansen, Angela Kammeyer, Lindsey Moore & Carrie Jost Bothwell Regional Health Center • Nicci Funk • Marilyn Grechus • Nicole Delimont Katy Trail Community Health • Mary Lou Shane, Leslie Hesse & Lori Bohenstiehl Pettis County Health Center • Travis Jobe, Tracy Mallard & Stephanie Fraley Total Fitness Gym • Megan Webb University of Missouri Extension
For more information about Healthy U, visit our Facebook page at:
facebook.com/HUPettisCounty
Table of Contents 2
Getting Started
3
Stages of Weight Loss & Goal Setting
4
Food Plans
5
Food Plans Continued
6
Label Reading
7
Water, Portion Control & Eating Out
8
Food Journals
9
Sample Journal Page
10
Words to Live By
11
Physical Activity Guidelines
12
Tips for Fitness Success
13
Resources
Getting Started A variety of options exist to help you lose weight and keep it off. The key to successful weight loss is making changes in your diet and physical activity habits that you will be able to maintain for the rest of your life. Your body weight is controlled by the number of calories you eat and the number of calories you use each day. So, to lose weight you need to take in fewer calories than you use. You can do this by becoming more physically active or by eating less. Following a weight-loss program that helps you to become more physically active and decrease the amount of calories that you eat is most likely to lead to successful weight loss. A diet that limits portions to a very small size or that excludes certain foods entirely to promote weight loss may not be effective over the long term. The ideal diet is one that takes into account your likes and dislikes and includes a wide variety of foods with enough calories and nutrients for good health. How much you eat and what you eat play a major role in how much you weigh. So, when planning your diet, you should consider: • • • •
What calorie level is appropriate? Is the diet you are considering nutritionally balanced? Will the diet be practical and easy to follow? Will you be able to maintain this eating plan for the rest of your life?
Source: Weight-control Information Network (WIN), part of the National Institutes of Health, under the U.S. Public Health Service.
2
Stages of Weight Loss & Goal Setting Most people pass through a series of predictable stages of motivation and action en route to weight loss. Challenge Perhaps you try on a favorite skirt or pair of pants and find that you can no longer fit into them comfortably. This or similar events get you thinking about weight loss and challenge you to make it happen. A challenge can be the first step in your successful journey, but only when you choose to take that challenge seriously.
Awareness Taking a weight loss challenge seriously means devoting time to learning about ways to successfully accomplish weight loss. While you need not become an expert, you do have to learn enough to figure out which of the many weight loss programs and strategies will likely work best for you.
Preparation Preparing a weight loss program means setting up the conditions that will make it most easily possible for you to sustain your weight loss program. Preparation tasks may include getting kitchen supplies in order, deciding on what kind of dietary and weight records to keep, and setting a date to begin your diet. If your house is full of food temptations, you’ll want to throw them away or find them a new home. It’s important that you tailor your approach to your lifestyle and needs. The diet
your neighbor used might not work for you. Most importantly, you must break your ultimate weight loss goal down into little, achievable mini-goals so that you won’t easily become discouraged during your diet.
Action Action means actually getting started with your weight loss program. The effort you previously put into identifying, preparing and tailoring your weight loss program and breaking down your program goals into manageable chunks pays off now in the form of your greater likelihood of sticking with your program over time.
Maintaining Your Goals When a lapse from your program occurs, keep in mind that change is more of a spiral than a straight line. You will lapse from time to time. You may gain a pound or two. Everyone does. Lapses become failures only when they successfully intimidate you into stopping your weight reduction program. Those who are ultimately most successful in sustaining weight loss learn from their lapses instead of being intimidated by them. The best thing to do when lapses occur is to go to sleep that night and wake up the next day recommitted to following your weight loss program. Failure is an opportunity for you to reflect on why you have failed to maintain your goals, and to make adjustments. Source: Mentalhelp.net
Make SMART Goals:
Establish a SMART goal and complete the following exercise. Continue to establish a new SMART goal on a weekly/monthly basis.
S M A R T
What is your SMART goal?
Specific – well defined Measurable – how many miles, minutes of activity, calories, number of fruits/veggies, glasses of water Achievable – is this something you can really do? Realistic – doable doesn’t mean easy Timely – have you given yourself enough time to achieve the goal?
What will be the reward for completing this goal? The reward must be non-food related, e.g., sleeping in, getting a massage, taking the time to read a book, buying new clothes.
What will be the consequence for not completing this goal? The consequence must also be non-food related, e.g., cleaning out your car or closet.
3
Food Plans Have A Plan So you want to eat better and lose weight. But, how do you do it? How do you start? Picking a plan you think will work best for you is the first step. There are a variety of plans out there, and just because a plan worked for your friend doesn’t mean it will work for you. There are a variety of options. Think about what will best fit you.
Counting Calories The amount of calories you should have each day in order to lose weight depends on your age and gender. You can get your daily calorie limit at ChooseMyPlate.gov. In general, you can calculate the calories you need by using the following information from WebMD: To maintain weight, see the calorie chart below. This chart represents calorie guidelines to maintain weight based on median height and weight -- a BMI (body-mass index) of 21.5 for females and 22.5 for males – as well as activity level. To lose weight -- about 1 pound a week -- reduce total calories in the chart by 500 a day by eating less and become more physically active. For example, a 40-year-old woman who is sedentary would want to reduce her calorie intake from 1,800 to about 1,300 calories a day in order to lose weight at about a pound per week.
Gender
Age
Sedentary*
Moderately Active*
Active
Females
19 - 30 31 - 50 51+
1800 - 2000 1800 1600
2000 - 2200 2000 1800
2400 2200 2000 - 2200
Males
19 - 30 31 - 50 51+
2400 - 2600 2200 - 2400 2000 - 2200
2600 - 2800 2400 - 2600 2200 - 2400
3000 2800 - 3000 2400 - 2800
*Sedentary means a lifestyle that includes light physical activity associated with typical activities of daily living. Moderately active consists of walking 1.5 to 3 miles daily at a pace of 3 to 4 miles per hour (or the equivalent). An active person walks more than 3 miles daily at the same pace, or equivalent exercise.
The United States Department of Agriculture has replaced the old-school food pyramid with MyPlate, a way of thinking about nutrition by dividing your plate into food groups at every meal. Here’s more from MyPlate: •
•
•
4
Half your plate should be filled with fruits and vegetables, about one-fourth with lean meat, poultry or fish, and one-fourth with grains. Add fat-free or low-fat milk, yogurt or cheese to round out your meal. Eat a variety of vegetables, especially dark-green, red and orange vegetables plus beans and peas. Add fruit to meals and snacks. Use
• •
dried, frozen or canned in water or 100 percent juice, as well as fresh. Make at least half your grains whole. Know when you’ve had enough to eat. Quit eating before you feel full or stuffed. It takes about 20 minutes for your brain to get the message that your body is getting food. When your brain gets this message, you stop feeling hungry.
Food Plans Several of the Healthy U students from the Class of 2012 have found it useful to select foods from a list. Try to eat only foods from the list, most of the time. A great way to create a meal is by selecting a food from each food group. Regardless of whether you want to eat only the foods listed here, it is a tool you can have to identify healthier choices in each food group.
Proteins Top round steak Top sirloin steak Lean ground beef Buffalo Lean ham Egg whites or substitutes Trout Low-fat cottage cheese Wild-game meat Turkey bacon
Chicken breast Turkey breast Lean ground turkey Swordfish Orange roughy Haddock Salmon Tuna Crab Lobster Shrimp
Complex Carbohydrates Potato Sweet potato Yams Squash Pumpkin Steamed brown rice Steamed wild rice Lentils Couscous Kashi Bulgur Whole-wheat pasta Oatmeal Barley
Beans (black, kidney) Corn Strawberries Melon Apple Orange Fat-free yogurt Fat-free milk Whole-wheat bread High-fiber cereal Whole-wheat tortilla Whole-wheat pita bread Whole grains
Vegetables Broccoli Asparagus Lettuce Carrots Cauliflower Green beans
Green peppers Mushrooms Spinach Tomato Peas Brussels sprouts
Artichoke Cabbage Celery Zucchini Cucumber Onion
Vegetable Proteins Tempeh Seitan Tofu
Texturized vegetable protein Soy foods Veggie burgers
Foods to avoid: Protein Pork bacon Deep-fried meats such as: Fried chicken, chicken fingers, fish sticks, buffalo wings, etc.
Hamburgers Fatty cuts of beef Hot dogs
Simple Carbs Cookies Cake White rice White bread
Crackers Candy French fries
Chips Doughnuts Soda
Unhealthy Fats Butter Lard
Mayonnaise Coconut oil
Cream-based sauces Full-fat dairy
Source: bodyforlife.com
â˜ş Eat This,
Not That...
Choose this
Instead of this
skim (0%), low-fat (1%), reduced fat (2%)
whole milk
reduced fat cheese
cheese
pasta with marinara (vegetable) sauce
pasta with white (cheese) sauce
Canadian bacon or lean ham
bacon or sausage
egg whites or egg substitutes
eggs
whole-wheat bread
white bread
reduce calorie, fat-free or mustard
mayonnaise
reduced fat/calorie dressings
regular salad dressings
salsa
guacamole
broth-based soups
creamed soups
non-stick cooking spray, applesauce or prune
butter, oil or shortening
Healthy Fats Avocado Sunflower seeds Pumpkin seeds Cold-water fish
Natural peanut butter Low-fat cheese Low-sodium nuts Olives and olive oil
Safflower oil Canola oil Sunflower oil Flax seed oil
5
Label Reading Eat Right Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics
Shop Smart — Get the Facts on Food Labels Become a smart shopper by reading food labels to find out more about the foods you eat. The Nutrition Facts panel found on most food labels will help you: • Find out which foods are good sources of fiber, calcium, iron, and vitamin C • Compare similar foods to find out which one is lower in fat and calories • Search for low-sodium foods • Look for foods that are low in saturated fat and trans fats
A Quick Guide to Reading the Nutrition Facts Label Start with the Serving Size: • Look here for both the serving size (the amount for one serving), and the number of servings in the package. • Remember to check your portion size to the serving size listed on the label. If the label serving size is one cup, and you eat two cups, you are getting twice the calories, fat and other nutrients listed on the label.
Check Out the Total Calories and Fat Find out how many calories are in a single serving and the number of calories from fat. It’s smart to cut back on calories and fat if you are watching your weight!
The High and Low of Daily Values Use percent Daily Values (DV) to help you evaluate how a particular food fits into your daily meal plan: • 5 percent or less is low — try to aim low in total fat, saturated fat, cholesterol, and sodium • 20 percent or more is high — try to aim high in vitamins, minerals and fiber
In a box: For more food label information, visit the Food and Drug Administration at www.fda.gov/Food/ ResourcesForYou/Consumers
6
Water, Portion Control & Eating Out Drink Water Consuming water is important to weight loss for several reasons. Sometimes when we feel hungry what we really need is water as a result of dehydration. Even being slightly dehydrated can drop metabolism as well. And, drinking water before a meal may help you to consume less. So, before you reach for a snack, drink a glass or two of water. Here are a few tips for drinking more water provided by the Centers for Disease Control: • Carry a water bottle for easy access when you are at work or running errands. • Freeze some freezer-safe water bottles. Take one with you for ice-cold water all day long. • Choose water instead of sugar-sweetened beverages. Substituting water for one 20-ounce sugar-sweetened soda will save you about 240 calories. • Choose water instead of other beverages when eating out. Generally, you will save money and reduce calories. • Give your water a little pizzazz by adding a wedge of lime or lemon. This may improve the taste, and you just might drink more water than you usually do.
Portion Control You do not need to measure and count everything you eat for the rest of your life—just do this long enough to recognize typical serving sizes. Try the ideas below to help you control portions at home:
• Eat slowly so your brain can get the message when your stomach is full. Try using smaller dishes, bowls, and glasses. This way, when you fill up your plate or glass, you will be eating and drinking less. • Control your intake of higher-fat, highercalorie parts of a meal. Take seconds of vegetables and salads (watch the toppings and dressing) instead of desserts and dishes with heavy sauces. • When cooking in large batches, freeze food that you will not serve right away. This way, you will not be tempted to finish eating the whole batch. And you will have ready-made food for another day. • Try to eat meals at regular times. Skipping meals or leaving large gaps of time between meals may lead you to eat larger amounts of food the next time you eat. • When buying snacks, go for fruit or singleserving prepackaged items and foods that are lower-calorie options. If you buy larger bags or boxes of snacks, divide the items into single-serve packages right away. • When you do have a treat like chips or ice cream, measure out only one serving as shown by the food label. Eat only 1/2 cup of ice cream or 1 ounce of chips; eat them slowly, and enjoy them! Source: Weight-Control Information Network & National Institutes of Health
• Take the amount of food that is equal to one serving, according to the food label, and eat it off a plate instead of eating straight out of a large box or bag. • Avoid eating in front of the TV or while busy with other activities. Pay attention to what you are eating, chew your food well, and fully enjoy the smell and taste of your food.
Make Better Choices Eating Out To eat out without blowing your calorie budget, there are three things to think about:
WHAT you are eating and drinking? HOW MUCH you are eating and drinking? HOW is your meal prepared? 7
Food Journaling Write It Before You Bite It People who track their intake regularly are most successful at losing weight and keeping it off. Identifying what you are eating and drinking can Food & Fitness Journal help you see where you can make better choices. Date: __7/6_____
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
Weight: __225.4_
(Circle day of week)
You can keep a food diary in a notebook, on your cell phone, or on a computer. Use whatever method works best for you. There are many cell phone applications available for tracking. Food & Nutrition Magazine recently ranked “My Fitness Pal” as the best weight-management app. Write down what and how much you eat and drink. Don’t forget to include drinks, sauces, spreads and sides. Everything counts. Noting the mood you are in can also help you figure out in which situations you overeat or make bad choices. You should also log the physical activities you do and how much time you spending doing each. Make sure to log activities lasting at least 10 minutes at a time.
Stumbling Blocks
Time 7 a.m.
Food / Beverage
Amount
Calories
My Mood
Old fashioned oats Light brown sugar Fat-free milk
½ c. 1 Tbsp 1 c.
150 45 85
Happy
10 a.m.
Non-fat vanilla yogurt
6 oz.
100
Happy
2 p.m.
Fast food fried chicken sandwich Large French fry Large sweet tea
1 1 32 oz.
540 500 280
HUNGRY & Stressed
3 p.m.
Grande, non-fat latte, iced Lemon pound cake
16 oz. 90 1 piece 490
Tired
6 p.m.
Skinless chicken breast California blend veggies Brown rice
4 oz. 1 c. ½ c.
70 36 108
OK
8 p.m.
Non-fat frozen yogurt
½ c.
100
OK
Total:
2594
Check # 8 ounce glasses of water: Physical Activity
Minutes
Intensity Low/Med/High
Calories
Walk
60
Medium
279
How I did today:
Fabulous
Great
OK
_ Will do better tomorrow
Notes:
Started out good, but had to take a late lunch and didn’t have a plan. Made some bad choices when I was overly hungry and stressed. The walk made me feel better. Need to drink more water.
Sample of a completed journal page. See a page 9 for a page you can copy and use.
Concerned about identifying what you eat and drink? Here are some common “stumbling blocks” and ideas to help you overcome these barriers:
Source: USDA, choosemyplate.gov
8
Food &Page Fitness Journal Sample Journal Date: _______
Mon
Tues
Wed
Thurs
Fri
Sat
Weight: _______
Sun
(Circle day of week)
Time
Food / Beverage
Amount
Calories
My Mood
Total:
Check # 8 ounce glasses of water: Physical Activity
How I did today:
Minutes
Fabulous
Great
Intensity Low/Med/High
OK
Calories
Will do better tomorrow
Notes:
9
Inspiration, Words to Live By Words to Live By from the Healthy U Class of 2012
First, you need to make the commitment that you are going to do it and then surround yourself with people who will support you. It has been easier for me to focus on making the proper choices with nutrition and exercise than to focus on how much weight I need to lose or have lost. – Robin Wollard, 29 pounds down
Before
After
More than anything, making this kind of lifestyle change is about personal responsibility. Only you know if you ate four slices of pizza, or a chicken breast and a salad. You are the only one who will know if you walked a mile on the treadmill, or did a 5K in intervals to get your heart rate high enough to burn fat. The number on the scale only applies to you, so you must be accountable to yourself. This journey has to be about your commitment to moving toward your goals, so you must be honest with yourself about your effort. – Bob Satnan, 62 pounds down
Before
After
Anyone who starts a lifestyle change should take small steps. Do not make any drastic moves or changes all at once, especially if you are going to incorporate your family. I have done a lot of give and take with my son. He still has control over what he eats by choosing from healthy choices I provide. I recommend writing down everything, including food and exercise. This will help hold you accountable. Enjoy creating a better you and your family; it’s a remarkable journey to great health! – Holly Brown, 54 pounds down Before
10
After
Physical Activity Guidelines Fitness is important for weight loss and maintaining a healthy lifestyle. Nutrition is key to any weight loss program, but people generally have the most success by making improvements in both diet and exercise. Exercise doesn’t have to be complicated. Just do it. Make it a point to move more than usual, every day if possible. Here are some general guidelines from the United States Department of Agriculture (choosemyplate.gov):
Adults (18 to 64) At least 2 hours and 30 minutes each week of aerobic physical activity at a moderate level OR 1 hour and 15 minutes each week of aerobic physical activity at a vigorous level. Being active 5 or more hours each week can provide even more health benefits. Spreading aerobic activity out over at least 3 days a week is best. Also, each activity should be done for at least 10 minutes at a time. Adults should also do strengthening activities, like push-ups, sit-ups and lifting weights, at least 2 days a week.
Physical Activity Safety Physical activity is generally safe for everyone. The health benefits you gain from being active are far greater than the chances of getting hurt. Here are some things you can do to stay safe while you are active: • If you haven’t been active in a while, start slowly and build up. • Learn about the types and amounts of activity that are right for you. • Choose activities that are appropriate for your fitness level. • Build up the time you spend before switching to activities that take more effort. • Use the right safety gear and sports equipment. • Choose a safe place to do your activity. • See a health care provider if you have a health problem. 11
Tips for Fitness Success Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart. They all cause you to feel warm, perspire and breathe heavily. Here are some tips for exercise success: • If you’ve been sedentary for a long time, are overweight, have a high risk of coronary heart disease or some other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program. • Choose activities that are fun, not exhausting. Add variety. Develop a repertoire of several activities that you can enjoy. That way, exercise will never seem boring or routine. • Find a convenient time and place to do activities. Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way. • Use music to keep you entertained. • Surround yourself with supportive people. Decide what kind of support you need. Do you want them to remind you to exercise? Ask about your progress? Participate with you regularly or occasionally? Allow you time to exercise by yourself? Go with you to a special event, such as a 10K walk/run? Be understanding when you get up early to exercise? Spend time with the children while you exercise? Try not to ask you to change your exercise routine? Share your activity time with others. Make a date with a family member, friend or co-worker. Be an active role model for your children. • Don’t overdo it. Do low- to moderate-level activities, especially at first. You can slowly increase the duration and intensity of your activities as you become more fit. Over time, work up to exercising on most days of the week for 30-60 minutes. • Keep a record of your activities. Reward yourself at special milestones. Nothing motivates like success! Source: American Heart Association
Moderate Intensity •
Measuring Intensity Relative Intensity The talk test is a simple way to measure relative intensity. As a rule of thumb, if you’re doing moderate-intensity activity you can talk, but not sing, during the activity. If you’re doing vigorousintensity activity, you will not be able to say more than a few words without pausing for a breath.
Absolute Intensity Here are examples based upon the amount of energy used by the body while doing the activity. Source: Centers for Disease Control and Prevention
12
• • • • •
Walking briskly (3 mph or faster, but not race-walking) Water aerobics Bicycling slower than 10 mph Tennis (doubles) Ballroom dancing General gardening
Vigorous Intensity • • • • • • • •
Race walking, jogging, or running Swimming laps Tennis (singles) Aerobic dancing Bicycling 10 miles per hour or faster Jumping rope Heavy gardening (continuous digging or hoeing) Hiking uphill or with a heavy backpack
Resources On the Web
Sedalia Resources
choosemyplate.gov Lots of resources and tips including a personalized daily food plan
Swim and Stay Fit American Red Cross Phone: 827-0618 (Call for a schedule) Tuesdays and Thursdays (8 - 9 p.m.) Sedalia Middle School Two sessions: Sept. to Dec. and Jan. to May Cost: $1
eatingwell.com Healthy recipe site sparkpeople.com Free online weight-loss program, also a resource for healthy recipes skinnytaste.com Find simple, healthy recipes here personal-nutrition-guide.com Various styles of free, printable food diaries along with sample menus for 1,200-1,800-calorie diets eatright.org/Public/ A variety of nutrition and weight loss resources are available from this site by the Academy of Nutrition and Dietetics
On the Shelf Angelique Murphy, MD, chief medical officer at Katy Trail Community Health, recommends the following books:
Food Rules: An Eater’s Manual by Michael Pollan The Happiness Diet by Tyler Graham and Drew Ramsey, MD Real Food by Nina Planck Why Zebra’s Don’t Get Ulcers by Robert Sapolsky 52 Small Changes, One Year to a Happier, Healthier You by Brett Blumenthal The Seven Spiritual Laws of Success by Deepak Chopra
Fred E. Davis Multipurpose Center, Indoor walking track (10 laps = 1 mile) State Fair Community College Phone: (660) 530-5808 Summer Hours of Operation 7 a.m. - 5 p.m., Mon. to Thurs. / 7 a.m. - 4 p.m., Fri. Closed, Saturday & Sunday School Year Hours of Operation 7 a.m. - 8 p.m., Mon. to Thurs. / 7 a.m. - 4 p.m., Fri. 8 a.m. - noon: Saturday beginning in late October Check schedule of events inside the main doors to stay up-to-date on available walking hours. Sedalia Area Farmers’ Market 3 - 6 p.m. Tuesdays / 3 - 7 p.m. Fridays May through October Missouri State Fairgrounds, S. 65 Hwy. Debit and EBT accepted Healthy U Moving 101 Phone: (660) 827-9138 9 a.m., every Saturday through October Katy Trailhead, Clarendon Road Sedalia Parks and Recreation (660) 826-4930 | sedaliaparks.com Adult Swim/Lap Swimming: 11 a.m. - 12:50 p.m., 7 days a week, cost is $1 per person, Centennial Pool (begins at Liberty Pool on the first day of the State Fair and ends Labor Day). Water Aerobics: Noon to 1 p.m., Mon. to Sat., Liberty Pool, cost is $2 per visit or $20 per month Clover Dell Park: 18-hole disc golf course (great way to get out and move while having fun) Trails Centennial Park: 1 mile (original trail) Katy Park: 3/4 mile Clover Dell Park: 1/3 mile (asphalt trail to Katy Trail) 1 1/2 miles (cross country trail) Hubbard Park: 1/2 mile 13
LEARN. CHANGE. INSPIRE.
0ICTURED FROM LEFT ARE "OTHWELL COACHES +ATHY (ANSEN REGISTERED DIETICIAN !NGELA +AMMEYER DIABETES EDUCATOR (ELEN 0ETERS REGISTERED DIETICIAN #ARRIE *OST OCCUPATIONAL THERAPIST ,INDSEY -OORE PHYSICAL THERAPIST AND 3ARAH .AIL COMMUNITY OUTREACH COORDINATOR
Thank you
to our Bothwell Regional Health Center employees for improving health and wellness in our community through the Healthy U program. Their experience, encouragement and support have helped Healthy U students achieve healthier lifestyles. It’s one more way Bothwell cares for the community. Regional Health Center %AST TH 3TREET s 3EDALIA -/ s WWW BRHC ORG ¥ #OPYRIGHT "OTHWELL 2EGIONAL (EALTH #ENTER
14
The groundwork of all happiness is good health! Leigh Hunt
Your Healthcare Home! Call today for an appointment
1-877-733-5824 For more information: www.katyhealth.org
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Do you have a WAIST to go?
Jessica Mango NutriƟon and Wellness Coach
Maleah Perkins Exercise Science
Dr. Michael Perusich ChiropracƟc Physician
Dr. Michelle Palmer ChiropracƟc Physician
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Cosmetics
l Image SkincareTM & Professional Treatments l ShellacTM Polish System l Mani’s & Pedi’s l Face & Body Waxing l 10 Licensed, Experienced Massage Therapists l Certified Pre-Natal Massage l Couples Massage & Packages l Sports Massage & Myofascial Release l Services Available 9 am to 9 pm Mon. - Fri. l Services Available 9 am to 6 pm Saturday l SlenderQuestTM Body Wrap System
The SlenderQuest Body Wrap System is a safe and effective process that firms & tones, reducing body measurements & cleansing the skin & soft tissue. It is not a substitute for physical fitness or weight loss programs, but a good partner for an overall fitness plan.
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â&#x20AC;˘ Experienced registered Pharmacists Gary or Billy will ďŹ ll your prescriptions and answer your drug relat ed questions. â&#x20AC;˘ Complete selection of prescription and over -the-counter medications, vitamins and dietary supplements. â&#x20AC;˘ 300 - $4 Generics (Up to 30-day supp ly)! â&#x20AC;˘ Weâ&#x20AC;&#x2122;re happy to handle your Prescript ion on Transfers. â&#x20AC;˘ Free Blood Pressure Testing â&#x20AC;˘ Most RX insurance plans accepted.
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University of Missouri Extension is your one-stop source for practical information on almost anything! MUâ&#x20AC;&#x2122;s Human Environmental Sciences Extension touches the heart of humanity. We help Missourians live better lives, beginning with the basics â&#x20AC;&#x201D; food, clothing, shelter, ďŹ nances, family and community. We bring you scientiďŹ c solutions for lifeâ&#x20AC;&#x2122;s challenges. Area programs include: t 4UBZ 4USPOH 4UBZ )FBMUIZ â&#x20AC;&#x201D; strength training for older adults t &BU 8FMM #F 8FMM 8JUI %JBCFUFT â&#x20AC;&#x201D; practical (and tasty!) diabetes self-care t " .BUUFS PG #BMBODF â&#x20AC;&#x201D; manage concerns about falls t $ISPOJD %JTFBTF 4FMG .BOBHFNFOU â&#x20AC;&#x201D; learn how to cope with chronic diseases t $PNNVOJUZ /VUSJUJPO &EVDBUJPO
Working with area schools, MU Extensionâ&#x20AC;&#x2122;s nutrition education programs help children learn the value of eating fresh, locally grown produce.
For more information, contact MU Extension in Pettis County at 660-827-0591. extension.missouri.edu/pettis
an equal opportunity/ADA institutuion
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SAFE & SECURE SINCE 1883 301 W. BROADWAY 400 W. BROADWAY 3000 W. BROADWAY 1307 S . LIMIT • 2900 S. LIMIT 101 S. OHIO
thirdnationalbank.com • 660-827-3333 Member FDIC
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CONGRATULATIONS Healthy U Class of 2012
Trish Ballance
Lisa Brock
Holly Brown
Kathy Burnett
Richard DeFord
Brian Jackson
Alicia Maggert
Letty Rodriguez
Bob Satnan
Amy Schneider
Robin Wollard
Redina Yantz
Find us on Facebook to keep up with the Healthy U studentsâ&#x20AC;&#x2122; progress and share useful health information.
facebook.com/HUPettisCounty
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Sedalia’s
Supports HEALTHY U!