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March is National Nutrition month and the beginning of

spring which is no coincidence. In March we anticipate warm sunny days and prepare for spring cleaning. March is the perfect time to evaluate New Year’s resolutions set in January – to assess your progress, modify your goals if needed, and move forward.

Want to tidy up and clean up your diet? This is the issue for you! Spring forward with PEHP Wellness as we shed some light on the science of nutrition.

» Want a meal plan that works for you rather than against you? 10 Tips to a Great Plate

» Learn about Macronutrients and Micronutrients

» Food and feelings – “What’s Eating at You?” Webinar, March 1 (see info at right).

» In Simplify Your Life learn to “Rest and Digest.” Digestion is your greatest ally and can easily be improved.

Have a great month!– Your PEHP Wellness Team

Spring Into National Nutrition Month

What’s Eating at You?

When: Friday, March 1, 12-12:30 p.m.

What: Is food your friend or foe? Tune in and learn about eating in response to stress and emotions.

Register Now

MOVE ITIf you think you can eat anything you want and exercise it away, think again.

FEATURE PEHPHEALTHYUTAH

INTHISISSUE

SIMPLIFY YOUR LIFEImprove your eating habits to boost digestive health.

WEBINAR

An avocado has the highest protein and oil content of all fruits – not to worry; most of this oil is the healthier unsaturated type. Pass the guacamole!

FOODIEFACT

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Think You Can Exercise Away a Poor Diet?

WORKOUTWARRIORBy Matt Hill

The Workout Warrior program strives to acknowledge the

physical activity efforts of PEHP members. Workout Warrior has undergone a facelift with a new logo and easier ways to participate.

Sign up now – registration begins the last Wednesday of the month and closes the first Wednesday of the following month.

Any type of exercise counts! Convert your activity to steps (swimming,

weight training, yoga, etc.) using our conversion worksheet.

Participants will be sent a reminder to submit steps to healthyutah@pehp.org and entered in the monthly drawing for an Amazon gift card.

Step Up and Be Counted!

MOVEITBy Matt Hill

Have you ever heard anyone say, “I exercise, so I can eat

what I want?” This is a common myth that many active individuals like to keep alive. Some of these people may have high metabolisms and assume that they are safe to eat what they want. Don’t be fooled. You need to work hard to eat right and

exercise. The right combination will guide your path to better health that will last a lifetime.

In March, the focus is on National Nutrition Month. I encourage you to exercise, not to eat “anything you want,” but to eat responsibly.

» Focus on getting plenty of fruits and vegetables.

» Avoid foods high in sugar and fat – the benefits from exercise will be twice as beneficial.

» Don’t take one step forward simply to take one step back.

» Gain some momentum.» Eat right and see the results of

your time spent exercising.For more info

According to Harvard Medical School, the average 30-year-old will lose about a quarter of his or her muscle strength by age 70 and half of it by age 90. What can you do about it? Answer = Strength training.

Get started here.

DID YOU KNOW?

Choose the level that reflects your activity level:» WW 300,000 – at least 10,000 steps daily» WW 200,000 – at least 10,000 steps 5 days/week » WW 100,000 – at least 5,000 steps 5 days/week

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You’ve heard the term fight or flight; the

phrase referring to our body’s reaction to stress – rest and digest is the opposite response. Chronic stress, some medications, and lack of sleep also hamper digestion.

Common digestive problems range from heartburn or constipation, to more serious situations such as IBS (Irritable Bowel Syndrome). Most people experience mild complaints from time to time and can typically manage symptoms. A healthy digestive tract keeps disorders at a minimum and helps your body absorb nutrients and remove waste.

SIMPLIFYYOURLIFERest and Digest

FOODFORTHOUGHT

Eating right is essential to keeping your body running at its best. The Academy of Nutrition and Dietetics reminds you to

build an eating plan with your unique lifestyle and nutritional needs in mind. So whether you’re a vegetarian, student, athlete, busy parent or a jet-setting executive, it’s important to “Eat Right, Your Way, Every Day.”

“There’s no one-size-fits-all way to eat that’s right for everyone,” says registered dietitian and Academy spokesperson Jim White. “In reality if the diet doesn’t fit with your lifestyle and unique needs, it won’t work in the long-term and

can even leave you missing out on the nutrition you need to get you through the day.”

Learn more at www.eatright.org and read more here about scheduling a nutrition seminar in your workplace.

Diet’s not one-size-fits-all

An egg contains most all recognized vitamins with the exception of vitamin C.

By Tiffany Anderson

Show your belly some respect and consider these tips:

» Avoid fried foods; these foods can cause acid reflux and heartburn.

» Chew your food properly; digestion begins in the mouth.

» Avoid a high fat diet especially if you have IBS – fat aggravates IBS.

» Chew gum after a meal – the increase in saliva aids digestion.

» Favor Greek yogurts. Live cultures = improved digestion.

» Walk after eating – movement assists colon function.

DIGESTION TIPS

FOODIE FACT

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PEHPWAISTAWEIGH

We’re encouraged to focus on dairy products to strengthen bones – though

often miss the benefits that eating leafy greens provide. Replacing sweetened sodas with water and limiting caffeine intake is also suggested simply because these drinks accelerate calcium loss in the body. Eat your greens in March not only to honor St. Patrick, add them to support the strength, foundation, and stability that your skeleton provides.

» Green leafy vegetables are high in vitamin K – this helps produce osteocalcin; a protein crucial to aid bone growth.

» Greens are also high in magnesium, potassium, and yes – calcium.

» Increasing leafy greens in the diet = an aid to weight loss = less stress and pressure on bones.

Not a fan of the taste or the color of green veggies? Add chopped frozen spinach, collard greens, or turnip greens to spaghetti sauce, stews, soups, and chili – give it a try!

“Food, like your money, should be working for you!”–Rita Deattrea Beckford, MD

Congratulations to recent PEHP Waist Aweigh graduates:

» Jan. 23: Michelle P.

» Jan. 28: Marisa E.

» Feb. 5: Bonnie Y.

Wonderful job ladies!

SHOUT OUT!Eat Green for Bone Health?

FIND GRAD SUCCESS STORIES

HERE

Olive oil is rich in anti-oxidants and has anti-inflammatory properties that can fight rheumatoid arthritis.

Lose It!, the winner of the Surgeon General’s Healthy Apps challenge, can help you track calories.

Tap foods with the barcode scanner and the app automatically deducts the calories from your daily budget.

It’s free for both Android and iOS phones. www.loseit.com

FOODIE FACT

CHECK THIS OUT!

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HERE

HU TESTING SESSIONCedar City: 8:30-12:15/1:30-4:15

HU TESTING SESSIONSandy: 8:30-12:15/1:30-4:15Payson: 9-12:15/1:30-4:15

HU TESTING SESSIONWVC: 8:30-12:15/1:30-4:15

HU TESTING SESSIONProvo: 9-12:15/1:30-4:15

HU TESTING SESSIONPrice: 8:30-12:15/1:30-4:15SLC: 8:30-12:15/1:30-4:15

HU TESTING SESSIONSt. George: 8:30-12:15/1:30-4:15South Jordan: 12-5:15

HU TESTING SESSIONSouth Jordan: 8:30-12:15/1:30-4:15

HU TESTING SESSIONOgden: 9-12:30/1:30-4:15Blanding: 10:30-12:15/1:30-4:15

HU TESTING SESSIONSt. George: 9-12:15/12:30-4:15

HU TESTING SESSIONAmerican Fork: 9-12:15/1:30-4:15

HU TESTING SESSIONOgden: 9-12:15/1:30-4:15

Sign up for a PEHP Healthy Utah testing session.

HU WEBINAR: What’s Eating at You?12-12:30 p.m

Register

HU TESTING SESSIONSLC: 7-12:15

HU TESTING SESSIONHeber City: 9-12:15/1:30-4:15

HU TESTING SESSIONHeber City: 10-12:45/2-5

HU TESTING SESSIONRoy: 9-12:15/1:30-4:15Cottonwood Heights: 1-5:15

HU TESTING SESSIONWVC: 8:30-12:15/1:30-4:15

Health Tool of the Week:Power Up With Breakfast

Health Tool of the Week:Let’s Eat for the Health of It

Health Tool of the Week:Healthy Eating on the Run

Health Tool of the Week:Water Tracker

Daylight Savings Begins

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HU TESTING SESSIONPrice: 9:30-12:15/1:30-4:45

St. Patrick’s Day Spring Begins

PassoverPalm Sunday

Health Tool of the Week:Color Your Plate with Salad

Easter

Good FridayWorkout Warrior Registration Opens