I am a definitely a morning person, and since this condition
is not genetic and my kids like to sleep in, it was a natural fit for me to utilize
this time to exercise. I started by walking outside when weather permitted, and
when it didn't, it was inside to the
treadmill. Did I mention I live in Juneau?
One Christmas, my husband got me a year-long gym membership. To my surprise, he
actually paid attention when I told him what I wanted. My gym offers group exercise classes from
5:30 to 6:30 a.m. I could now join
other morning people, have fun, stay motivated and have some measure of
accountability because us early birds notice when someone doesn't show up. Now over two years later, I still regularly go
to the gym in the morning three to four times a week, as well as walking and sometimes
swimming on off days. In addition to giving my husband a ready Christmas
gift he can purchase on Christmas Eve, my morning routine helps me stay
energized, alert and motivated throughout the day. And now that I have more energy, I often
incorporate exercise in the evening too!
I have also altered my diet. I eat a lot of fresh fruit and
vegetables, Greek yogurt has become a
regular mid-morning protein boost, and I drink water from my big 24 oz.
cup all day. I pack my lunch and snacks
so I don’t have to rely on less healthy cafeteria or restaurant alternatives.
I made changes to my fitness and diet routines gradually,
and plan to continue to add one more healthy habit to my tool belt at a time. I
may never be able to keep up with my teenage son on a mountain
bike or my daughter hiking on steep mountain trails, but I will be out
there embarrassing them by trying!
Complete a Health Hero nomination form to recognize someone in your office.
Americans consume an average of 3,400 mg of sodium each day, an amount well above the recommended 2,300 mg per day. Evidence shows reducing
sodium intake reduces blood pressure and the risk for cardiovascular
disease (CVD) and stroke. Typically sodium is consumed through table
salt, processed, and restaurant foods.
Your body needs some sodium to function properly because it:
- Helps maintain the right balance of fluids in your body
- Helps transmit nerve impulses
- Influences the contraction and relaxation of muscles
However, excess sodium amounts in the diet can:
- Increase blood pressure in some people.
- Cause a serious build-up of fluid in people with congestive heart failure, cirrhosis, or kidney disease.
Just one teaspoon of table salt has 2,325 mg of sodium,
however, more than 75% of the sodium Americans consume comes from
processed and restaurant foods — not the salt shaker.
This month we challenge you to monitor the amount of sodium you consume while also measuring your blood pressure levels. Will reducing your sodium intake lower your blood pressure? Let's find out!
Just print the challenge log [PDF]. At the end of the month send the complete form to Mike DiFilippo, the Wellness Coordinator for HealthSmart.
Upcoming Wellness Trainings
Smart Starts for Healthy Heart, More details
- Tuesday, June 11, 12 p.m.
- Thursday, June 13, 1 p.m.
Visit AlaskaCare.gov/events for dates and times.
For additional healthy recipe ideas and inspiration, visit the HealthSmart Wellness Portal.
One bite and you're back at the campfire
2 1/4 cups graham cracker crumbs (from 18 crackers)
1/2 cup sugar
1/3 cup cake flour
1/3 cup white whole wheat or all-purpose flour
2 tsp. baking powder
1/8 tsp. cream of tartar
1 cup skim milk or low-fat soymilk
1/4 cup unsweetened applesauce
1/4 cup safflower or other vegetable oil
1 1/2 cups mini marshmallows
1/2 cup semi-sweet chocolate chips
Preheat oven to 350°F. Spray a 9 x 13 inch baking pan with
a mixing bowl, whisk together cracker crumbs, sugar, flours, baking powder
and cream of tartar.
a food processor or blender, combine milk, applesauce, oil and egg whites.
Process to blend. Pour over dry ingredients and stir just to mix.
Spread batter in pan. Bake until set and browned, about 18 minutes.
marshmallows over top and return pan to oven for 2 to 3
minutes to soften marshmallows. Swirl melted marshmallows evenly over
the bars. Melt chocolate chips in a double boiler or microwave.
Drizzle melted chocolate over marshmallow topping. Let cool and cut
into 18 bars.
Recipe makes 18 bars, 1 bar per serving, 30 to 60 minutes to prepare.
Make ahead: Bars may be baked 2 to 3 days in advance. Wrap in plastic wrap and
store at room temperature or freeze.
Estimated Nutritional Information Per Serving:
- 118 Calories
- 4.5g Fat
- 1g Saturated Fat
- 2g Protein
- 19g Carbohydrate
- 0.6g Fiber
- 85mg Sodium