5 Weeks!

It's amazing what changes can take place in 5 short weeks when you have your mind set and a supportive team to keep you motivated! Within these last 5 weeks, I've made quite a few changes in my life. The biggest change would be my physical activity. Prior to January 20 (I started a few weeks before the official kick-off – whole different story), I could have counted the number of times that I had worked out in all of 2013 on one hand. Honest. Sure I was somewhat active; I wasn't lying around on the couch all day and I do have a small child to keep up with - but nothing structured, planned, and purposeful. And certainly not 150 minutes a week. Since then, I have successfully worked out 5 days a week, for a minimum of 30 minutes each day! It still isn’t easy. Each night I have to force myself down stairs. I try to come up with any excuse possible to make it okay for me to skip a night. Sometimes I am successful at talking myself out of exercising…like last night. But when I miss a night, I know that I have to make it up on one of my ‘off nights’. I guess that’s called being flexible?

Some things that I need to focus on in the up-coming weeks: not losing focus of the nutrition part. In the beginning I was all focused on what I was consuming, how many calories, etc, and documenting it all. I’ve still been conscientious of what I’m eating and making smart choices, but not being as diligent about keeping track of it all. I also need to keep working on my husband. His idea of a well-balanced meal is a Muscle Milk for breakfast, meal bars from the gas station for lunch, and a random assortment of string cheese, cereal, and bread for dinner. I’ve managed to change his dinners by actually preparing a meal, but I really don’t have much control on what he decides to have for breakfast or lunch. I’m hoping eventually, me ‘encouraging’ more well balanced meals will rub off on him. Bring on the next 5 weeks!

BetterU Challenge - end of month one

When I first walked into the gym, I thought – whoa.

Body Evolution is not the type of gym I was used seeing.  Now, I’m by no means an expert, but I've had a few gym memberships in my day.  Sometimes I even used them.  But walking into this gym, I was completely taken aback by the lack of typical gym equipment.  You know the ones – large monuments of metal so complicated to use that you have to hang back and watch two or three people use it first before you have the courage to try it for yourself?  But, this gym was different.  There was only one monument and nothing else but bars, bands, straps, and balls.  It was all very “fifty shades” of fitness.

What soon became readily apparent was that those monuments at the other gyms had made it possible for me to cheat.  I was anonymous at the big box gym, and now I was just one of a few women without any equipment to hide behind.  Now, things like form and actually doing the entire exercise became important (no stopping half way through a rep!).

Of course with good form comes…not-so-good pain.  I felt muscles I’d never known existed before, let alone know they could hurt.  I found it difficult to get up once I was sitting down, and difficult getting down once I was up.  Instead of sliding into my chair at work, I more or less fell into it.  Needless to say, even a simple trip to the restroom presented quite the challenge.

It’s been a few weeks now and the exercise has gotten easier.  I don’t hurt quite as much, and I’m starting to get used to the smell of my post-workout self.  And what I find most comforting is that since most of us started together- we’re all in the same boat.  There are a few that exceed my own abilities…I simply don’t stand next to them unless I have too.  But various degrees of capability aside, we all support each other in a way that only women who’ve seen each other at our ugliest – wearing spandex with no make up, can.    

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

Congratulations 2013 Michiana BetterU Challengers!

Today is the big event! The "reveal" of the 2013  AHA Go Red For Women  Michiana BetterU MakeoverChallenge. In just a blink of the eye. the 12 weeks just few by!  You met the challenge to improve your health, reduce your heart attach risks and improve your quality of life. 

 What does good health feel like?  

Good health feels alert, energetic, calm, rested and confident knowing you are making the best healthy choices you can for you and your family.

During our coaching sessions the Challengers projected for them good health feels:

• Peaceful
• Strong 
• Empowering 
• Nurturing
• Caring

What does good health look like? 

It looks like normal blood pressure, cholesterol levels and blood sugar in acceptable range, physically fit, beautiful inside and out because you know you are providing what your body needs to be vital and strong.

During our coaching sessions the Challengers projected for them good health looks:

• Standing above the crowd
• Like a leader
• Solid, confident
• Family focused
• Future oriented

Today this is what I see …

Women who are proud, strong and empowered: who have worked towards ambitious goals together to be healthier, wiser and smarter in their decisions about their personal health.  

I salute the 2013 Michiana BetterU Challengers for truly becoming a Better You. 

I salute Saint Joseph Regional Medical Center for taking a stand, being the example to the community, and caring about their employees. 

I salute the American Heart Association for providing the research, information, education and tools for helping us all to be the best we can be, our healthiest self. 

It has been an honor and a privilege to be a part of this 2013 BetterU Makeover Challenge.

Thank you.

Your partner in health,

Cindy Cohen RN, BS BA

Owner, Wellness Consultant, Health Coach

C2 YourHealth LLC

 
 

 
 

Challenge Yourself to be a Better You Too

The BetterU Challenge is for all of us. The BetterU Challenge provides the average person with information, education, guidance and support. By making a series of small changes over time you will make a big difference in our health and wellness by reducing their risks of cardiovascular disease over your lifetime. Reducing heart risks such as lowering blood pressure, cholesterol and weight not only improve quality of life; it saves money on doctor bills, medications, hospital admissions and sick days. Isn't that what we all want?

Even though the Go Red for Women BetterU Makeover Challenge is designed to educate women about heart disease, men can jump on board too.  More and more men are becoming interested in the health and wellness of their mothers, sisters, and daughters.  Men also need to know the principles are for them too!

While heart disease is preventable it remains the No. 1 killer of women in the U. S., thus, the association’s Go Red for Women Initiative is a 12-week program that saves lives! The BetterU program is powered by the American Heart Association’sresearch and provides guidance to transform overall health through small, simple choices.  Go Red BetterU is not about fad diets or new exercise trends. Becoming a Better You is about making lasting lifestyle changes. Fewer than half of Americans maintain a healthy weight, keep a heart healthy diet, and get regular physical activity. Millions are struggling to get motivated to begin a health regimen feeling too tired or like they just don’t have time.

The bottom line is prevention.  Now more than ever is the time to move towards creating a healthy life for your family, your co-workers and your community. It’s not easy, but it is simple when you have the right tools and support to make lasting healthy changes. The American Heart Association offers many national programs that are gaining great success in our community including the American Heart Association’s Go Red for Women BetterU program.

The AHA Go Red for Women Michiana BetterU Makeover Challenge 

Twelve women from Saint Joseph Regional Medical Center were chosen from over 80 applicants to participate in the 2013 Challenge. The Challenge began with a kick-off on February 12, 2013 where we provided an overview of the challenge, one-on-one interviews with the nutrition, fitness and leadership coaching, pre-lab and health risk assessments. 

Throughout the 12-week challenge we offered the challengers bi-weekly face-to-face meetings and conference calls, periodic weigh-ins, individual wellness coaching, healthy shopping tour, healthy cooking class, and post-labs and health risk assessments. The program includes weekly goal setting, educational information, a food/exercise diary and behavior modification tools. The Michiana BetterU Blog and Facebook Page are also recommended for participants to share their successes, frustrations and helpful information with the group.

The American Heart Association Go Red for Women BetterU program goals include: Physical Activity, Healthy Eating, Lower Heart Disease Risk Factors and Making Lasting Changes. Over 12-weeks the BetterU participants met the challenge and experienced the following improvements:

Challenge: Make Lasting Changes

¨  100% Commitment to continue with healthy lifestyle changes

¨  100% Experienced a sense of accomplishment

¨  100% More aware of healthy lifestyle choices

¨  87.5% Feeling more alert + energized + more productive

Challenge: Lower the Risk of Heart Disease

¨  100% Improved Heart Score = reduced heart health risks

¨  77% Increased overall heart score = less likely to have a heart attack

¨  100% Lost weight (group total 67 lbs. w/avg. wt. loss of 1 lb. per week)

Challenge: Make Healthier Food Choices

¨  100% Know healthy foods, low sodium, high fiber, low & good fats

¨  100% Eating more fruits, vegetables and whole grains

¨  100% Implemented lifestyle strategies to improve food choices

Challenge: Exercise Regularly

¨  100% Added exercise of some form of regular activity

¨  87.5 % Improved body mass index (BMI)

Challenge: Develop Your Leadership

¨  87.5% Experienced a positive shift in their leadership

¨  100% Have a clear vision of how they will continue applying the

BetterU program in their daily lives

¨  87.5 feel empowered to take on new leadership roles

We look forward to celebrating with the BetterU Challengers at the Go Red For Women event on May 9th,the opportunity to participate in an “unveil” during the luncheon and their successful journey to a Better You.

Your partner in health,

.

Cindy Cohen RN, BS BA

Health Coach

C2Your Health LLC

What We Learned - 7 Keys to a BetterU

The American Heart Association Go Red for Women 2013 Michiana BetterU Challenge is coming to a close. Over the last 12 weeks, 12 women from Saint Joseph Regional Medical Center have been weighted and measured, attended weekly coaching sessions, exercised on a regular basis, developed a personal mission statement, visited Martin's Supermarkets for a lesson in food label reading and a cooking class.

The BetterU Challengers have learned how lifestyle choices such as smoking, being overweight, choosing to eat unhealthy foods and inactivity increase their risks of heart disease, heart attack and stroke along with other chronic illnesses.

7 Keys to a BetterU

1. You need a plan - A program, system, or guide to point you in the right direction and give you the steps towards making lasting healthy lifestyle changes such as the Go Red for Women 12 Week BetterU Program.

2. Education is key - As they say, knowledge is power. Accurate information (not hype) from a reliable source like the American Heart Association gives you the tools to build a healthy life.

3. Follow the pattern for success - There are no secrets. The foundation to a healthy life includes eating fruits, vegetables, whole grains, and good fats. A healthy life is built on adding activity to include exercising 30 minutes most days of the week and sealed with managing stress. This advice has not changed in over 10 years.

4. Find strategies that work - Overcoming the old habits is not easy. Trying new strategies until you find a strategy to break old habits takes a new way of thinking about old habits. It's a trial and error process to find the ones that work. 

5. Commit and persist - Staying committed over the "long haul" takes time, energy and focus. Life is a "one day at a time" program, with a new start each morning. Persistence is a daily choice and comes with great rewards.

6. Get a buddy - A buddy, a coach, a cheerleader or a support group to hold you accountable, help you remember what your plan was, and encourage you to stick to it.

7. It takes a community - Telling others your healthy life plan, sharing what you learn along the way with those you care about not only helps you; it helps those around you too live a healthy life too. Participating in community health events like the Heart Walk inspires others to  begin or continue their path to a healthier life with you.

The BetterU Challengers shared their challenges, obstacles and stories of success on their road to better health.  Together we learned the road to better health is one step at a time, sometimes confusing, but with a plan, good strategies and a buddy it's was easier than we thought.

Your partner in health,

 

Cindy Cohen RN, BS BA

Health Coach

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.