T E X T B O O K

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 fi tness

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.

Th e 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

Introduction

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

Table of Contents

A variety of options exist to help you lose weight and keep it off . Th e 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 eff ective over the long term. Th e 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.

Getting Started

2

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

fi nd that you can no longer fi t into them comfortably.

Th is or similar events get you thinking about weight loss

and challenge you to make it happen. A challenge can be

the fi rst 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 fi gure 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 fi nd them a new home. It’s important that you tailor

your approach to your lifestyle and needs. Th e 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. Th e eff ort 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. Th ose who are ultimately

most successful in sustaining weight loss learn from

their lapses instead of being intimidated by them. Th e

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 refl ect 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.

What is your SMART goal?

What will be the reward for completing this goal? Th e 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? Th e consequence must also be non-food related, e.g., cleaning out your car or closet.

Specifi c – well defi ned

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?

SMART

Stages of Weight Loss & Goal Setting

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 fi rst step. Th ere are a variety of plans out there, and just

because a plan worked for your friend doesn’t mean it will work for you.

Th ere are a variety of options. Th ink about what will best fi t you.

Counting Calories

Th e 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.

*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:

Gender Age Sedentary* Moderately Active* Active

Females 19 - 3031 - 5051+

1800 - 200018001600

2000 - 220020001800

240022002000 - 2200

Males 19 - 3031 - 5051+

2400 - 26002200 - 24002000 - 2200

2600 - 28002400 - 26002200 - 2400

30002800 - 30002400 - 2800

• Half your plate should be fi lled with fruits and vegetables, about one-fourth with lean meat, poultry or fi sh, 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.

4

Food Plans

Proteins Chicken breast Turkey breast Lean ground turkey Swordfi sh Orange roughy Haddock Salmon Tuna Crab Lobster Shrimp

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

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.

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-fi ber cereal Whole-wheat tortilla Whole-wheat pita bread Whole grains

Vegetables Broccoli Asparagus Lettuce Carrots Caulifl ower 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 foodsVeggie burgers

Healthy Fats Avocado Sunfl ower seeds Pumpkin seeds Cold-water fi sh

Natural peanut butter Low-fat cheese Low-sodium nuts Olives and olive oil

Saffl ower oil Canola oil Sunfl ower oil Flax seed oil

ProteinPork baconDeep-fried meats such as: Fried chicken, chicken fi ngers, fi sh sticks, buffalo wings, etc.

HamburgersFatty cuts of beefHot dogs

Simple CarbsCookiesCake White riceWhite bread

CrackersCandyFrench fries

ChipsDoughnutsSoda

Unhealthy FatsButterLard

MayonnaiseCoconut oil

Cream-based saucesFull-fat dairy

Foods to avoid:

☺ Eat This, Not That...

Choose this Instead of this

skim (0%), low-fat (1%), reduced fat (2%)

reduced fat cheese

pasta with marinara (vegetable) sauce

Canadian bacon or lean ham

egg whites or egg substitutes

whole-wheat bread

reduce calorie, fat-free or mustard

reduced fat/calorie dressings

salsa

broth-based soups

non-stick cooking spray, applesauce or prune

whole milk

cheese

pasta with white (cheese) sauce

bacon or sausage

eggs

white bread

mayonnaise

regular salad dressings

guacamole

creamed soups

butter, oil or shortening

Source: bodyforlife.com

5

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 fi nd out more about the foods you eat. Th e

Nutrition Facts panel found on most food labels will help you:

• Find out which foods are good sources of fi ber, calcium, iron, and vitamin C

• Compare similar foods to fi nd 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!

Th e High and Low of Daily Values

Use percent Daily Values (DV) to help you evaluate

how a particular food fi ts 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 fi ber

Label Reading

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. Th is 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:

• 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.

• Eat slowly so your brain can get the message

when your stomach is full. Try using smaller

dishes, bowls, and glasses. Th is way, when

you fi ll up your plate or glass, you will be

eating and drinking less.

• Control your intake of higher-fat, higher-

calorie 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. Th is way,

you will not be tempted to fi nish 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 single-

serving 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

Make Better Choices Eating OutTo 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

help you see where you can make better choices.

You can keep a food diary in a notebook, on

your cell phone, or on a computer. Use whatever

method works best for you. Th ere 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 fi gure 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

Concerned about identifying what you eat and drink? Here are some common “stumbling blocks”

and ideas to help you overcome these barriers:

Date: __7/6_____ Mon Tues Wed Thurs Fri Sat Sun Weight: __225.4_ (Circle day of week)

Time Food / Beverage Amount Calories My Mood

Old fashioned oats ½ c. 150 Happy Light brown sugar 1 Tbsp 45

Fat-free milk 1 c. 85

7 a.m.

Non-fat vanilla yogurt 6 oz. 100 Happy

10 a.m.

Fast food fried chicken sandwich 1 540 HUNGRY Large French fry 1 500 & Large sweet tea 32 oz. 280 Stressed

2 p.m.

Grande, non-fat latte, iced 16 oz. 90 Tired Lemon pound cake 1 piece 490

3 p.m.

Skinless chicken breast 4 oz. 70 OK California blend veggies 1 c. 36 Brown rice ½ c. 108

6 p.m.

Non-fat frozen yogurt ½ c. 100 OK

8 p.m.

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.

Food & Fitness Journal

Sample of a completed journal page. See a page 9 for a page you can copy and use.

Source: USDA, choosemyplate.gov

8

Sample Journal PageDate: _______ Mon Tues Wed Thurs Fri Sat Sun Weight: _______

(Circle day of week)

Time Food / Beverage Amount Calories My Mood

Total:

Check # 8 ounce glasses of water:

Physical Activity Minutes Intensity Low/Med/High

Calories

How I did today: Fabulous Great OK Will do better tomorrow

Notes:

Food & Fitness Journal

9

Words to Live Byfrom 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

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. Th e number on

the scale only applies to you, so you must

be accountable to yourself. Th is journey has

to be about your commitment to moving

toward your goals, so you must be honest

with yourself about your eff ort.

– Bob Satnan, 62 pounds down

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. Th is 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

Inspiration, Words to Live By

Before

Before

Before

After

After

After

10

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 benefi ts. 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 lift ing weights, at least 2 days a week.

Physical Activity Safety

Physical activity is generally safe for everyone. Th e

health benefi ts 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

fi tness level.

• Build up the time you spend before switching

to activities that take more eff ort.

• 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

Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can

help your heart. Th ey 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. Th at 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 fl exible.

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 fi rst.  You can slowly

increase the duration and intensity of your activities as you become more fi t. 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

Tips for Fitness Success

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 vigorous-intensity 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.

Moderate Intensity

• 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 backpackSource: Centers for Disease Control and Prevention

12

Resources

On the Web

choosemyplate.gov

Lots of resources and tips including a personalized

daily food plan

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 offi cer at Katy Trail

Community Health, recommends the following books:

Food Rules: An Eater’s Manual by Michael Pollan

Th e 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

Th e Seven Spiritual Laws of Success by Deepak Chopra

Sedalia Resources

Swim and Stay Fit

American Red Cross

Phone: 827-0618 (Call for a schedule)

Tuesdays and Th ursdays (8 - 9 p.m.)

Sedalia Middle School

Two sessions: Sept. to Dec. and Jan. to May

Cost: $1

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 Th urs . / 7 a.m. - 4 p.m., Fri.

Closed, Saturday & Sunday

School Year Hours of Operation

7 a.m. - 8 p.m., Mon. to Th urs. / 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 fi rst 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

Regional Health Center

LEARN. CHANGE. INSPIRE.

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.

14

The groundwork of all happiness is good health!Leigh Hunt

Your Healthcare Home! Call today for an

appointment1-877-733-5824

For more information: www.katyhealth.org Follow us on

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16

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Do you have aWAIST to go?

Jessica MangoNutri on and Wellness Coach

Maleah PerkinsExercise Science

Dr. Michael PerusichChiroprac c Physician

Dr. Michelle PalmerChiroprac c Physician

l Cosmetics

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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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Healthy Foodsfor a

HealthierYOU!

• Experienced registered Pharmacists Gary or Billy will fill your prescriptions and answer your drug related questions.• Complete selection of prescription and over-the-counter medications, vitamins and dietary supplements. • 300 - $4 Generics (Up to 30-day supply)!• We’re happy to handle your Prescription Transfers.• Free Blood Pressure Testing• Most RX insurance plans accepted.

on Transfers.

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University of Missouri Extension is your one-stop source for practical information on almost anything!

MU’s Human Environmental Sciences Extension

touches the heart of humanity. We help Missourians

live better lives, beginning with the basics — food,

clothing, shelter, finances, family and community.

We bring you scientific solutions for life’s challenges.

Area programs include: — strength training

for older adults

— practical (and tasty!) diabetes self-care

— manage concerns about falls

— learn how to cope with chronic diseases

For more information, contact MU Extension in Pettis County at 660-827-0591.

extension.missouri.edu/pettis an equal opportunity/ADA institutuion

Working with area schools, MU Extension’s nutrition education programs help children learn the value of eating fresh, locally grown produce.

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thirdnationalbank.com • 660-827-3333 Member FDIC

SAFE & SECURE

SINCE 1883

301 W. BROADWAY 400 W. BROADWAY 3000 W. BROADWAY

1307 S . LIMIT • 2900 S. LIMIT 101 S. OHIO

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Find us on Facebook to keep up with the Healthy U students’ progress and share useful health information.

facebook.com/HUPettisCounty

CONGRATULATIONSCONGRATULATIONSHealthy 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

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Sedalia’s Supports HEALTHY U!