WEST SIDE SHOPPER-NEWS • JULY 18, 2011 • C-3
LiveWELL:
Casey Peer Registered Dietitian
A lifestyle change program for YOU! Veggie-licious Chicken Soup Makes 10 servings N 1 small onion, finely chopped N 1 cup carrot, chopped N 1/2 cup celery, chopped N 1 cup mushrooms, chopped N 1 garlic clove, chopped N 1/2 cup shelled edamame N 1 15-oz can black beans N 1/2 cup corn (I just use frozen, but you can use fresh or canned) N 2 fresh tomatoes, diced N 1 can stewed tomatoes N 2 15-oz cans low-sodium, fat-free chicken broth N 1 1/2 cups water N 1/2 teaspoon pepper N 1/2 teaspoon seafood seasoning N 3 boneless, skinless chicken breasts
By Sandra Clark The professional staff at Wellness Center at Dowell Springs will unveil details today (July 18) of a comprehensive program called LiveWELL. Free informational sessions are set for 10 a.m. and 5:30 p.m. LiveWELL combines ďŹ tness, nutrition and stress management to help participants achieve a balanced, healthy lifestyle. The program will launch in August. “What is our goal?â€? asked exercise specialist Mike Wigger. “Simple. Our goal is to help you meet yours. “We’ll help you develop your goals through your own ‘why are you here?’ statement. You’ll learn to forecast obstacles, identify triggers and develop action plans to meet your goals.â€? It’s a long-term approach, said chief dietitian Casey Peer. “Once we know your goals, we introduce tools to help you reach them.â€? With weight loss, for instance, LiveWELL takes the emphasis off the scale and focuses instead on dayto-day choices that lead to a healthy weight. “Your health is more than the time you spend in the gym (or don’t),â€? said
INFORMATION SESSIONS MONDAY, JULY 18 10 to 11 a.m. or 5:30 to 6:30 p.m. These sessions are completely free with no obligation. Call 232-1414 to sign up for a session that ďŹ ts your schedule! PROGRAM LEADERS Casey Peer, Chief Dietitian Mike Wigger, Exercise Specialist Andrea Wolfer, Registered Dietitian/Personal Trainer Kathleen Bullock, Personal Trainer
Casey. “Finally taking control of your stress, eating habits, exercise habits and even relationships with others will lead to better health and an increased quality of life. “You will learn how to simplify your life while developing life-long, healthy habits.â€? The program takes time, said Mike. It’s a 12-week program that meets 3 times weekly for 1.5 hours each. “This time commitment reects the life commitment that our participants will be making to develop healthy behaviors,â€? he said. “The content is simple, but the work is great; thus, a large time commitment is required.â€? What do you need to succeed? “Again, it is simple,â€? said Casey. “You need a practical system for food selection; a sensible ďŹ tness routine that revs up your metabolism so that you can burn more fat; and skill power, not will power, routine habits for life. “We must get rid of the quick-ďŹ x mentality and look at making healthy changes for life.â€?
Directions Slow cooker – 6 hours 1. Place all ingredients except for chicken in a slow cooker, stirring to blend. Lay chicken on top and push down slightly to cover with soup. Cook for 5 hours on low heat. 2. Remove chicken from soup. Let chicken cool slightly, then shred. Stir back into the soup and continue to cook 1 hour.
Stove top – 30 minutes 1. SautÊ onions, carrots, celery and garlic in 2 tbsp olive oil in a Dutch oven for 5 minutes. Add remaining ingredients except for chicken and simmer until veggies are tender. 2. Add cooked, diced chicken to soup and simmer until chicken is heated through.
Nutrition Information: 1–1.5 cups serving Calories: 160 Fat: 2 g Carbs 19 g Fiber: 5 g Protein: 17 g
PROGRAMS AND OFFERINGS Zumba is a Latin-inspired, dance-ďŹ tness class that incorporates Latin and international music and dance movements. Beginners are welcome and no experience is necessary. Pilates – Improve your balance and core strength with our Pilates class. Yoga – Learn essential yoga basics and experience the wellness beneďŹ ts of poses, bends and relaxation in our one-hour group sessions. Pump – Ideal for everyone from beginners to experienced exercisers, our Pump class targets every major muscle group. With minimal down time between exercises, you’ll get the most out of using the body bar, dumbbells, BOSU, step bench and more. Spin – Ready to challenge yourself by starting your own spinning regimen? Spin is an entry-level spinning class
LIVEWELL LIFESTYLE CHANGE PROGRAM ARE YOU READY? To reclaim your body For a better life To get moving To be healthy " " "# " ! ! " " ! " " " " " ! " " "
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lasting 45-60 minutes, perfect for beginners. Cycle In, Yoga Out – An ideal ďŹ t for both beginners and veteran spinners, this is your chance to change up typical spin class routines by starting with 45 minutes on the bike and ending with 15 minutes of yoga. Power Hour – Push yourself in our one-hour Power Hour class with 30 minutes of hardcore cycling hills, sprints and races, immediately followed by 30 minutes of intense leg and ab work. Functional Fitness – Class involves a variety of exercise, including but not limited to: cardiovascular, balance and strength. Appropriate for seniors or individuals who desire ďŹ tness gains with little impact on the joints. Xpress Fitness – Ideal for working individuals and travelers, our convenient morning Xpress class ďŹ ts a
total-body workout into only 45 minutes. Work It Circuit – A 60-minute total body workout in a bootcamp style class. Healthy Eating Series – It’s all about food! Classes are designed to provide you a hands-on, food-based learning experience to bring comfort to your kitchen. Each month will highlight a new topic to help YOU ďŹ nd success with nutrition. Eating with Diabetes Made Simple – This 90-minute group class is specially designed for those with diabetes, and focuses on reading food labels, meal planning and eating away from home or on the go. Grocery Store Tours – Get out of the classroom setting and take a closer look at how to properly read food labels and recognize healthier choices right on the grocery store shelf! You’ll discover
there are a lot of choices available that pack as much avor as nutritional value. Kids in the Kitchen (Healthy Cooking) – When the kids get involved in preparing nutritious meals, eating right becomes something the whole family looks forward to. Our Kids in the Kitchen classes help families make time for healthy cooking and eating, even in the midst of busy schedules. Weight Management: Getting to the Basics – In this fourweek group program, you’ll meet 60 minutes per week to learn about identifying the barriers to successful long-term weight loss, plus effective strategies to overcome those barriers. Cardio Fit – One-hour beginner-level class with cardiovascular focus. Class participants will be instructed and supervised in use of cardio equipment on the gym oor.