2014 Michiana BetterU 12 Week Challenge Celebration Join Us May 8th, 2014

Join us for the American Heart Association Go Red for Women Michiana BetterU Luncheon when we celebrate the challenges and successes of 12 women from Elkhart General Hospital seeking a healthy life. These women are an example of what you can do to develop healthy lifestyle behavior change with community support and those around you. This is a call to action for each one of us to reach out to one women in our community and  teach them what we have learned to be healthy.

Thank you to our sponsors Macy's, Merck, Teachers Credit Union, Elkhart General Hospital, C2 Your Health LLC, Body Evolution of South Bend, South Bend Medical Foundation and Martin's Supermarkets.

Becoming a BetterU: Michana Go Red for Women Challenge 2014

Heart disease is still the No. 1 killer of women, 

taking the life of 1 in 3 women each year. This means women just like you - mothers, sisters, friends - are dying at the rate of one per minute because they don't know what you know: heart disease kills.  

It's year 6 for the Michiana Go Red BetterU Challenge and we're off to a big start! This year our BetterU Challengers hail from Elkhart Community Hospital, Elkhart, Indiana. These 12 women were selected out of 45 applicants seeking a healthier life by following the American Heart Association's Guidelines for a Healthy Heart.  

These women have come together for the American Heart Association Go Red for Women Michiana BetterU Challenge to join in the fight against heart disease for all women. Though their efforts they demonstrate by developing simple healthy habits every women can make make a difference their health. We encourage these women to learn first for themselves. then teach their families and friends how to live a health filled life by developing lasting healthy habits.

These women spend their day in a high stress hospital environment and face the same challenges of many women such as working more than one job, going to school and juggling family responsibilities. What get's left behind is making time to pay attention of their own health. Sound familiar?

Over the next couple of months our Michiana BetterU Challengers will be sharing what they learn about themselves, their lifestyle habits, struggles to a healthier life, over-coming obstacles and their successes.

Go Red For Women has made it their mission to save lives by bringing a voice to this silent killer. The Go Red BetterU Challenge program is a 12-week program developed by the American Heart Association as a voice that takes a woman step-by-step to learn more about heart health, eating healthy and exercising.

The truth is: our lives are in our hands. We can stop our No. 1 killer together by sharing the truth. We can be the difference between life and death. To uncover the truth about heart disease and to learn how to make ending it a reality at GoRedForWomen.org.

We invite you to join us to make it your mission to fight heart disease by becoming a better you, and participating in the American Heart Association BetterU Nutrition and Fitness Program, then share with us your journey. 

Your partner in health,

 

Cindy Cohen RN
BetterU Health Coach
Wellness Consultant
C2 Your Health LLC

Healthy Cooking Makeover for a BetterU

This week the Michiana BetterU Challengers participated in an interactive healthy cooking class. You might be asking "Why a healthy cooking class?" For some time now I have met a significant number of people who have been raised on processed foods, designer foods, fast foods and restaurant foods to the point they either never learned or forgot how to prepare a home cooked meal. For this reason healthy food and home cooking is generally misunderstood. 

The misunderstanding about healthy food and home cooking is it is more expensive, takes too much time and has the same level of nutrition as foods we prepare for ourselves. This is simply is not true. 

It takes too much time to prepare a healthy meal? 
Let's see ...

Healthy home cooking can require very little actual cooking. The USDA recommendation is to eat 4 servings of fresh vegetables and 2 servings of fruits every day. In many food markets these foods come chopped so really all you need to do is open the package and dump the food on a plate. With any combination of fresh raw foods from the produce department of your food market you can create a beautiful salad. How much time does that take? Seconds. With these same vegetables put in a pot with vegetable broth a few spices and in 15 minutes it's soup. Vuala! There you have it economical and healthy fast food!

The fact is any food you prepare from home, with your ingredients and that do not come out of a bag, box or freezer are always going to be healthier than any food you get anywhere else. 

What's the healthy scoop on restaurant food? Most of the time it's not. Restaurant food can be expensive and may seem healthy as you look over the menu but the fact is many restaurant chains load their food up with hidden salt, sugar and fat so it "tastes better" and lasts longer on the shelf. In January 2013 Nutrition Action Newsletter reported in the article Extreme Eating 2013  just how far restaurants will go to boost their bottom line. 

The goals of the Healthy Cooking Makeover BetterU class were to identify:

1. what processed foods are

2. what is unhealthy about prepared and process foods

3. foods common to family menus that are processed

4. healthier food substitutions

5. how to prepare healthier foods substitutions in you kitchen.

In class we examined food for heart healthy labeling looking for sodium, cholesterol, fat, fiber and sugar comparing these "ready to go foods" with foods requiring some simple preparation. We prepared a full meal containing USDA recommendations for a healthy diet and reviewed healthy plate management strategies.

Some of the things we learned ...

• Food is always healthier when prepared from home.
• Healthy food can be prepared "fast". 
• Salt you add to your food will always be less than what comes from processed food.
• Sugar your add to your drinks will always be less then drinks that come with sugar.
• The amount of fruits and vegetables for a healthy diet are more than you think.
• The serving size for meat, chicken, fish is less than you think.

The Healthy Cooking Class demonstrates with an organized plan, knowledge and a strategy that works cooking from home is nutritious, easy to do, economical and takes very little time.

Healthy IS the new fast! 

Your partner in health,

 

Cindy Cohen RN

Health Coach

C2 Your Health LLC

To learn more about healthy cooking techniques check out AHA Nutrition Center Healthy Cooking. Looking for recipes and video demonstrations check out the AHA Simple Cooking with Heart.

Prescription for Better Health

What do you do when you get sick?

I start with trying to heal my self, depending on symptoms I am experiencing. If that doesn't work I ask a trusted friend who is a nurse or medical professional what they do. Most of the time I get better, as a last resort I will make an appointment with my physician. My physician then gives me a prescription for a medication or treatment I am to follow until I get better. I think this is what most of us do.

The dictionary refers to a prescription as act of establishing rules,  a long established custom and written instructions such as an order by a physician. 

Heart disease is now impacting 100% of us since 50% of us either dying or almost dying of it. It's not just the adults that are touched by heart disease, sadly children are now developing heart disease risks just like their parents.  Heart disease is the leading the way for cause of death, disability and medical costs. The symptoms of heart disease negatively impact your blood pressure, cholesterol, weight, and diabetes.

The American Heart Association has a established a set of rules for better health. In fact all major government health organizations after years of independent study by research doctors are in agreement as to what the set of instructions are and what happens when they are not followed as prescribed. The American Heart Association's prescription is not kept secret.  And it's not new! We walk about it (Heart Walk), we talk about it (radio & TV) , we read about it (internet) but what is this long established custom, the prescription for better health?

The prescription for better health is easy as 1, 2, 3, 4

1. follow a healthy diet - loaded with fresh fruits and vegetables, whole grains and healthy fats
2. get up and move - exercise 30 minutes most days of the week
3. stress less - take care of yourself
4. quit smoking - breath better

That's it! Just 4 to follow, the prescription written by doctors for you to achieve better health.

So what happens when you go back to your doctor for a check up and you didn't follow the prescription?  Did you tell your doctor the prescription was just too hard to follow, you didn't have time, or you were just too busy? If you did, who are you hurting? The doctor?

You have your prescription for your better health. Now it's time for you to follow it. Make it easy for you by adding new healthy foods to your diet every day. Make time for you to add a few minutes of exercise by walking every day a little further. Take care of you, stress less and breath  slowly and calmly. Adding just a few extra minutes for you will make your life vibrant for years to come. Aren't you worth it?

Your partner in health,

Health Coach
C2 Your Health LLC


Looking for the American Heart Association prescription for better health?  click here

   

When it Comes to Health What's Your Plan?

"Plan your work and work your plan." Sound familiar?

As a student, your teachers planned lessons, home-work assignments and taught you planning to get your school work done on time creates success.

As a new employee, you might have been asked  "What's your 5 year plan?" Why? People who have a plan of action know where they are going and are more successful at achieving what they planned than those who don't.

As a boss, you have plans for your business each day, week and month. Why? Because having a plan creates a successful business.

As you have children, you plan every aspect of their life from sunrise to sunset. You not only plan their daily activities, you plan for their future too so they can have the best possible life. 

When it comes to your health, what's your plan for the best possible life? If you don't have a plan right now you are probably wondering
"A plan, I need a plan?"

You spend so much time planning for other things and people in your life sometimes you forget you need a plan for yourself. Why is a plan important? Because without a plan, what's important gets lost in the messiness of every day. You loose sight of what's really important. You are really important. You are worth planning for. You deserve to live a full life filled with longevity and vitality;
for that you need a plan.

So what's the plan?  How about planning to start with a small change, something easy to do?  It's a big mistake to plan to 'over hall' your diet in one day or even to try to make too many little changes at once going for the big weight loss. This plan creates disappointment, failure, undermines your success and results in gaining the weight back and then some.

A healthy life plan; one free of chronic illness and disease is the plan to go for. The healthy life plan takes time and commitment.

An example of one small change is to plan to eat a healthy breakfast every day. Sounds easy enough but if you are a 'breakfast skipper' or a 'grab-n-go' kind of gal, then this maybe harder than it seems a first. Planning for breakfast takes a few minutes of brainstorming, and strategy developing but once you have a plan, stick to it. Eat breakfast everyday without fail, then select your next healthy lifestyle modification maybe add one fruit to your lunch menu.

What's important is not what you change but how you make the changes; one step at a time. Once you have mastered one healthy lifestyle habit you are ready to take the next small step with confidence, building on your successes and insuring your health. You're not in race, you are creating a life!

The AHA BetterU Challenge focuses on creating a personal plan of action to move you towards better health and longevity.  The AHA BetterU plan demonstrates the road to better health is traveled best with small weekly behavior adjustments, developing strategies that work, slowly moving you towards your goal of making perminate lifestyle behavior changes with a group of like minded people who all want to get healthier.  This is the plan to the healthier life you are seeking.

Enjoying a healthier life is not just for our BetterU Challengers it's for all of us, after all we deserve it! 

Sounds like a winning plan to me!

Your partner in health,

Cindy Cohen RN, BS BA

Health Coach

C2 Your Health LLC

One Word

No matter what it is you want to achieve, there is one question you can ask yourself to get to the core fundamentals of your goal and massively increase your motivation.

That question is simply, “Why?”

 Glen Allsopp, How One Little Word Improve Your Motivation

Here we are at the midpoint of the Better U Challenge, 6 weeks in and 6 to go. Now is the time for a little reflection; as the famous statement goes from the movie Mission Impossible, "Your mission, should you choose to accept it" is to put into one single word what success means to you, or in other words "your why?"  

Just one word, not an essay, a paragraph, or even a sentence, just one word.  One word that's personal for you. One word with meaning and depth that goes to the core of answering the question of "why be healthy and fit for the rest of my life? One word to motivate, inspire and direct your actions as you move forward. One word that's bigger than you, and temptation to lose direction. One word to hold you accountable.  

The assignment is to select the all omnipotent “one word”, write it down on multiple index cards then keep it in front of you every day to infuse you with inspiration to stay true to your "one word" mission.  Where to put this power word? Where you will see it often for example, on the refrigerator door, bathroom mirror and / or car dash board. 

The question "What is your one word?"

"One word" ... shared with us at the midpoint BetterU Challenge Coaching session; 

Grace, Communication, Dance, Adaptive, Confidence, Peace, Family, Thrive, Strength

In one word, what would best describe your "why" to provide you with a clear vision and infuse strength to move you forward as you travel down the torturous road to better health?

For me it's "100". What does 100 mean to me? 

It's the number of years I plan on spending on this earth, my life's duration. It's not just living to 100 I am focused and moving towards. It's 100 plus health, longevity, vitality, and everything that goes with it. It's 100 plus being active, free to go and do what makes me happy for those around me.  It's 100 plus continuing to give back to the community through volunteering my time and knowledge to improve the lives of others by helping them get healthier. It's 100 plus being with the grand kids playing in the park, holding their hand on their first day of school, and discussing what's important in life with them. It's 100 plus so much more I have even yet to discover.

Where do I see 100? I see 100 everywhere I look, in every decision, every choice, every day of my life.  I see 100 in every food I eat or don't eat and activity I do or don't do. I see 100 in the eyes of my family, friends and those I care about.

When do I lose sight of my "one word"? When I make unhealthy food choices, forget or don't make time to exercise, stay up at night too late, don't get enough sleep, and become "stressed out" too often. I mainly forget about my one word when I forgot about me. I forgot about what's really important in my life; those I care about and care about me.  Then I think with regret, I am once again lost in the things of life  .... I look up and see on the door of my refrigerator,”100" on the crumpled and stained index care and remember.....

What's your "why" you "one word" what does it mean to you and those you care about around you?

Your partner in health,

Cindy Cohen RN
C2 Your Health LLC

A special thank you goes to Rustin Dyer, Clinical Supervisor Cardiac Rehab, Saint Joseph Regional Medical Center, Dyer Coaching Services  for providing the "one word" assignment. 

Supermarket Scavenger Hunt Made Just for a BetterU - Buyer Beware

To kick-start the 2013 BetterU Challengers on their road to better health Michiana American Heart Association hosted a Supermarket Scavenger Hunt thanks to Martin's Supermarkets. The challengers supported by their family, friends and each other enjoyed a healthy dinner and scavenged the supermarket for healthy foods guided by Health Coach, Cindy Cohen RN of C2 Your Health LLC.

Erin Crawford Cressy, Behavior Coach discussed what behaviors would be helpful in developing healthy living strategies and Laura Guy, American Heart Association (AHA) reviewed healthy eating tools available from AHA.

Some of the things we learned ...

• It's easy to be fooled by the advertisements on the front of the food packaging. Some manufactures claim on the package something entirely different that what is on the ingredient list such as " No Trans Fats" on the front of the pack and hydrogenated oils on the label.
• Fiber is our friend and not always where you think it is. Foods containing at least 1gm of fiber are the best choices.   
• It's hard to find flavored drinks that don't contain additives (unhealthy); the ones with artificial sweeteners, and high fructose corn syrup, so water is always the better choice.
• Many foods are loaded with more than days serving of salt (sodium) in one serving such as some soups and spaghetti sauces.
• How to make sense of food certifying organizations such as organic, gluten free, and Heart Check - American Heart Association approved.

The Supermarket Scavenger Hunt Class demonstrates the road to better health is not always clear and it's important to be aware of the pot holes (TV ads) and warning signs (misleading labels) along the way. Adding new meaning to the seemingly harmless act of going to the grocery store to "buyer beware"; as Dr. David Katz, Nutrition Detectives says about some foods "Step away and no on will get hurt."

What did you learn the last time you went grocery shopping at the supermarket?

You partner in health,

Cindy Cohen RN, Health Coach

C2 Your Health LLC