If you answered ‘yes’ to these questions, you may want to find yourself a rubber band.   

This rubber band is not to snap your wrist every time you think of chocolate or tobacco.  Our muscles, when left unchallenged will break down, taking a toll on our skeletal system.  

It’s time to rise out of your chair (at work), un-plant from that couch (during a commercial break), and engage in a simple 5-minute resistance band routine.   

What you will need: 

Exercise resistance band 

Chair with no wheels or arms 

Stick to your schedule – When you can, stick to your normal meal schedule. If you plan ahead for meal time you will be less likely to overeat, and you will make healthier choices. Sticking to a regular meal schedule is especially important for individuals with blood sugar concerns or other health problems.    

Pack light options – Traveling can take a lot out of you, so help your body out as much as possible. Try to avoid greasy fried foods and treats high in sugar. These will leave you feeling more tired and worn out. Pack snacks like pretzels, apple sauce, carrot sticks, and granola bars. Healthy snacks will help keep you from stopping for fast food when hunger sets in, and are great to have on hand in case on unexpected traffic delays. 

Stay hydrated – When you’re reaching for a drink to keep you cool on the road, stick to water and unsweetened teas or sodas. Between the summer heat and the stress of traveling, you won’t regret staying well hydrated. 

Fresh finds – If you get the chance stop by local Farmer’s Markets or farm stands on the road. Not only is this a great way to sample local flavors, it’s an easy way to get healthy snacks on a budget. 

Stretch – When stopping for gas, get out of the car and stretch your muscles even if you’re not the one filling the tank. When possible, take a few minutes to walk at a rest stop or roadside park. Every little bit of movement you can get will help keep your muscles from cramping up, and will leave you feeling refreshed and ready for the rest of the day. 

Curb stress – Careful planning can reduce stress on a trip, but planning can only go so far. If you hit unexpected bumps in the road, try to be aware of your response. Chances are stress won’t help solve the problem, so instead find ways to keep yourself calm, and enjoy the rest of the trip! 

What do you do to stay healthy while traveling? 

Walking is a simple activity that almost anyone can do. The benefits of walking, or doing other moderate activity, for just 30 minutes a day include: 

• Lower risk of heart disease 
• Better blood lipid profile 
• Maintenance of body weight 
• Lower risk of obesity 
• Enhanced emotional wellbeing 
• Lower risk of osteoporosis 
• Better blood pressure and blood sugar levels 
• Lower risk of some types of cancer 
• Lower chance of developing Type 2 Diabetes 

When it comes to walking, you can…  

Walk on your lunch break, after dinner, or first thing in the morning  

Grab and friend and talk while you walk, or head out for some quiet time to yourself 

Walk for fun when you have time, or train for a local walking event, like the Step by Step 3K! 

The Step by Step 3K is shorter than most walking and running events, using a course of just 1.86 miles. This short distance is perfect for trying an organized walk/run for the first time. The walk, which takes place July 21 at the Rose Run will not be timed and has a start time separate from the other events.  

To register for the Step by Step 3K, create/login to a Step by Step account and go to “My Challenge”  

 Click here to view the flyer. 

Learn more about World No Tobacco Day by visiting the World Health Organization 

But your walk to work is doing more than meeting your exercise goals. That activity gets your blood pumping and starts your mind moving. Studies have shown that people who are active before work arrive to work more focused, alert, and ready to work.  Mood and self-image are also linked to physical activity.  Try walking or biking to work and see if you feel happier, more confident, and more alert. 

The Smart Commute is a great chance to test out opportunities to get active on your way to work! 

On Friday, May 18, the Smart Commute kicks-off with park-and-walk stations at three locations in the city.  From 7am to 9am, you can grab a morning snack and meet up with friends and co-workers to walk to work together.  If your commute is too long to bike or walk, this is a great place to park the car and get active for a more manageable distance. 

The Smart Commute continues all summer, with fun events the third Friday of each month, like the Leader Ride, Paddle to Work, the High Heel Bike Ride, and a friendly competition that your work site or department can enter as a team.   

You can learn more about events and register at fitnesscouncil.org 

Today  

Put your exercise clothes on.  Just the act of putting your exercise clothing on can get you psyched to get moving.  As soon as your workout clothes go on, your mind can go into exercise mode.  

Start small.  Getting started can be the toughest part, so set out to start with something small.  Consider doing 20 jumping jacks or a quick walk during a break at work.  That can seem a lot easier than a 60 minute cardio session.   Allow yourself 5 to 10 minutes to get started until things become easier.   

Turn up the tunes.  Pick a song that pumps you up and have that ready to turn on when you need motivation to exercise.  Start listening to it while you’re getting ready to exercise to get energized, and then continue through your workout.   

Tomorrow 

Schedule it.   Our lives are so busy that we can easily use up the 30 minutes we could be exercising each day, so make sure you schedule it into your day like an appointment.  Would you miss another scheduled appointment?  Most likely not, so don’t make that an option for exercise either.  

Find inspiration.   Why is it you want to exercise?  Put something out that you can see regularly that reminds you why you want to exercise and be healthy.  Maybe it’s a picture of a family member or an inspirational person, or maybe even a piece of clothing you love.  

Moving forward 

Track your fitness.  To help stay accountable, make it a point to write down what you are doing for your exercise.  That way you can see over time if you are reaching your goals, otherwise how else will you know? 

Revisit your goals.  Check in each month to evaluate how you have done or if you want to change something with your goals moving forward.  This will help keep you on track. 

Even though mental health disorders can interfere with your life just as much as physical health disorders, many find it much harder to seek help for a mental health disorder. By talking about and raising awareness of mental health disorders, we can start to reduce stigma and dispel stereotypes.

May is Mental Health Month in the State of Michigan. On Saturday, May 12, Jackson will be 'stepping up' to the challenge. Stop by City Hall any time from 10am to 1pm, climb the 14 flights of stairs to the top, and get a t-shirt when you reach the top!

There is no cost to climb to the top - just bring your tennis shoes and meet the challenge! There will be food, live music, and inspiration the whole way up! LifeWays CMH, Allegiance Health, and the Fitness Council of Jackson will be on site for health screenings and community resources.

Click here to register...see you at the top!

We are all familiar with junk foods.  Sugary breakfast cereals, candy, chips, hot dogs, soda and ice cream just to name a few. These foods are high in calories, fat, added sugar and salt and low in nutrition value.  The increase in consumption of  junk food is directly associated with increased rates of obesity, heart disease, high blood pressure, certain cancers and tooth decay.  Follow these tips to start cutting out the junk food in your diet for a healthier you!  

1. Eat more fruits and vegetables.  Include at least one fruit and or vegetable with each meal and snack.  These foods are low in calories, fat, added sugar and salt and packed with nutrients, water and fiber to help you feel full. 
2. Practice mindful eating.  Turn off the TV at meal time and focus on your attention to your meal. Relax, savor your food, chew slowly and enjoy!  
3. Don’t buy it. Practice a little willpower at the grocery store and leave these tempting foods behind. It’s harder to avoid the tempting food once it’s in your house.  
4. Drink more water.  Staying well hydrated can help you stay focused and make smarter food choices. 
5. Keep healthy snacks convenient. Replace the cookie jar with a bowl of fresh fruit and take the time to cut up fresh fruits and veggies for quick and convenient snacks. 
6. Cut down on sweets. Don’t deny yourself completely; just learn to right-size your portions. For example, a serving size of cake is a 2- inch square.  To learn more about serving sizes, visit www.choosemyplate.gov. 
7. Write it down. Keeping a food journal can help people stay on track with healthy eating and has been shown to increase weight management success by as much as 50%. Be honest with what you are eating and how much you are eating. 
8. Eat sensibly and eat enough at meals.  If you find yourself in constant snacking mode, you may not be getting enough food or a sensible mix of foods at meal times. To learn more, visit www.choosemyplate.gov. 
9. Check your emotions.  Many people eat because they are bored, tired, anxious or depressed.  Discover healthier ways to deal with these negative emotions at www.myhio.org/stepbystep/ 

Points Winners 

The team Duck Fat Fries, earned the most points during the second month of the Step by Step Challenge! After four weeks of hard work, the team ended the month with 183 points. As a reward for their hard work, the team members will soon enjoy a team skating party at Allskate. Great job team!

The second place team, No Pain No Gain, ended the month with 177 points, followed closely by Family and Friends, with 176 points.

Random Drawing 

At the end of the month, all teams that earned points during the month are entered into a random drawing for a second team prize. This month, the winning team was Center for Family Health. The team will soon be choosing a fitness focused prize to enjoy as a team.

If your team earns points between March 5 and April 1, you will be entered in the last random drawing of the Step by Step Winter Wellness Challenge.

There are still two weeks for teams and individuals to earn points and prizes, so log in to MyStepbyStep.org today. A healthier you starts with one step!

When we’re kind to one another, stress is reduced, pain is decreased and our immune systems get a boost. Endorphins, our body’s natural painkillers, are released when we’re kind to others, resulting in feelings of happiness. Later, when we reflect on all the good deeds we’ve done, we feel those benefits all over again.  

However, in order for the do-gooding to have a positive impact on your health, you have to maintain balance. It’s important to know your limits and abilities and try not to over extend yourself. Here are 10 small ways that you can make a big difference in someone’s life by practicing kindness: 

1. Give blood. 
2. Call a lonely relative. 
3. Bring in a healthy homemade snack for your coworkers or classmates. 
4. Forgive someone. 
5. Volunteer for a couple hours at your favorite nonprofit. 
6. Read a storybook to a child. 
7. Pick up the tab for the person behind you in the drive-thru. 
8. Compliment a friend. 
9. Donate clothing and linens to a local homeless shelter. 
10. Say “hello” to a stranger. 

For more ideas, visit the Random Acts of Kindness Foundation  

Today, we challenge you to do something kind for someone and tell us about it. How did it make you feel? 

Our thanks to Heather English, LifeWays Community Mental Health, for submitting this post!

It’s hard to find time during the hectic pace of life to concentrate on positive thinking. But devoting even five minutes a day to affirming, constructive thoughts can improve your mood and remind you of all the blessings in life. Chances are, you have a lot to smile about! 

This week, you will earn points by writing down things you do throughout the day that you are proud of.  As you look back on each day, reflect on what you did well, from nailing that presentation at work to holding the elevator for a stranger even though you were running late. Remember, emotional health is about treating yourself with love and kindness. Make the time this week to reconnect with yourself…you’ll thank you when you do! 

Your body needs a wide variety of vitamins, minerals and nutrients to work its best. That means that your body will need fruits, vegetables, protein, grains, and dairy or other calcium rich foods. Eating too much of one food group and not enough of another means that your body will be missing out on some of the nutrients it needs. 

An easy way to balance your meal is use the new MyPlate icon to guide what goes on your plate. Half of your plate should be fruits and vegetables, with small servings of grains, protein, and dairy. 

This week, teams and individuals will earn points in the “My Goals” section of the Winter Wellness Challenge for tracking number of balanced meals each day. 

Visit ChooseMyPlate.gov to learn more about each food group, and how to build a healthy balanced meal. 

It can be a challenge to build a balanced meal when you are short on time. What tricks have you picked up to make eating healthy a little easier? 

Most points  

The team that earned the most points was No Pain, No Gain, with a total of 79 points. This team of 8 worked hard logging their physical activity minutes, servings of fruits and vegetables, hours of sleep, and smoke-free articles read. The members of the No Pain, No Gain team will soon enjoy a private group fitness class as a reward for their hard work.  

Coming in just behind No Pain, No Gain was the Lose That Fat team, with 75 points. In third place, GLI Steppers, had 64 points. 

Random drawing  

To celebrate the hard work of all the teams participating in the Winter Wellness Challenge, all teams that earn points during the prize block are placed into a random drawing for a second team prize.  

The winning team of the random drawing for this prize block is HIS-CAB. As their reward, the HIS-CAB team will have the choice between passes to the Michigan Theater or Optimist Ice Arena. Have fun, HIS-CAB team members! 

Keep tracking your steps!  

Even if your team got a slow start, there’s still time to earn points and prizes. The second prize block runs from February 6 to March 4. All teams that earn at least 1 point during that time will be put into the second random drawing! 

Don’t forget that in the “My Team” section of the website, there is an inbox that you can use to send a message to you team members. You will also find a team roster with the points earned by each team member. Use these tools to keep your team on track and motivated - good luck! 

Stairs are easy to find, are free to use, and the only equipment you need is comfortable, supportive shoes.  

Climbing stairs increases your heart and breathing rate, improves your blood circulation, burns calories, and helps to build muscle strength.  Also, moving up and down the stairs uses more effort than walking/running forward on a flat surface yet can be performed by most individuals, at any fitness level. 

Teams and individuals participating in the Winter Wellness Challenge will earn points from February 13-19 for tracking flights of stairs climbed. So start climbing! Take some extra trips up and down at home, gather a group to tackle the stairs together at work, and choose stairs instead of the elevator or escalator when you are out and about. 

Want to learn more about how great stair climbing is for your health? Visit Livestrong. 

According to the Mayo Clinic, dehydration occurs when your body loses more fluids than you take in. Without enough fluids, your body will have a hard time performing its normal functions. 

Even mild dehydration- as little as 1-2% loss of your body weight- can lead to a drop in energy, mental concentration and metabolism.   

Signs of dehydration include: 

• Excess thirst 
• Fatigue 
• Headache 
• Muscle weakness 
• Dizziness 
• Little or no urine output 
 

You lose water everyday through sweating, breathing, urinating and bowel movements, and that water must be replaced through your diet.  Water needs vary by individual but most people need between 6-12 cups per day.  Water needs increase with exercise, illness, humidity, pregnancy and breastfeeding. 

Sources of water beyond the tap 

In an average adult diet, about 80% of water intake comes from beverages.  Water, milk, juice, beer, wine and caffeinated beverages — such as coffee, tea or soda — can contribute, but these should not be a major portion of your daily total fluid intake. Water is still your best bet because it's calorie-free, inexpensive and readily available. The remaining 20% of water intake comes from food.  For example, many fruits and vegetables, such as watermelon and tomatoes, are 90 percent or more water by weight.  

Staying Safely Hydrated 

Make a conscious effort to stay hydrated and choose water more often than any other beverage. Try drinking 8 oz of water (plain, flavored or with a lemon or lime wedge) with meals and between meals.  

If you are drinking enough water to quench your thirst and produce a colorless or slightly yellow normal amount of urine, your fluid intake is probably adequate.     

From February 6-12, individuals and teams participating in the Winter Wellness Challenge will earn points for tracking water intake.  

What steps do you take to stay hydrated?

Fortunately, local schools are already rising to the challenge. Licensed psychologist and expert in bullying prevention Dr. Marcia McEvoy recently completed two days of training for Jackson area schools on her model aimed at altering the educational environment to reduce bullying and aggression.  School districts that have implemented the model elsewhere have reduced bullying and aggression by 50 to 80 percent within two years.  Success won’t come easily, however, requiring participation among all levels of school staff, students and parents.  Keeping our kids safe and healthy is something we can all support, and as work in this area progresses there will be a variety of ways for community members to actively contribute. 

Cyberbullying Presentation Flyer
 

To make meaningful decisions for yourself and your family about tobacco, you also need to know how tobacco products affect your body and your daily life, how the choices of others impact you, and how you can impact those around you.  

The week of January 30th, teams and individuals participating in the Winter Wellness Challenge are encouraged to learn more about secondhand smoke, thirdhand smoke, smokeless tobacco, tobacco cessation, and more.  

To get started, visit Smokefree Resources for articles and websites. After reading, use the “My Goals” section of your Step by Step profile to get points for yourself and your team. 

If you have any resources that you have found on your own that might help others, leave a comment on this post, or visit “My Community” to post to the community wall! 

Does this sound like you, or someone you know? Feeling more rested and alert during the day are great reasons to get enough sleep at night, but it's important for other reasons too. Here are some reasons why:  

• Sleep helps you learn and better commit things to memory. 
• If you don’t get enough sleep, your body can process and store carbohydrates differently, and hormone changes might increase your appetite. This makes it hard to lose weight! 
• Driving drowsy puts you at a greater risk for an accident. Injuries and mistakes on the job also increase for those without enough sleep. 
• Getting enough sleep can keep you happier throughout the day! 

That’s why starting Monday, January 23, teams and individuals will earn points in the Winter Wellness Challenge for getting enough sleep!  

Getting started

If you have created an account before, you can login to that account and use it again. Your points have been cleared to zero so that everyone will be starting at the same place.

If you are new to Step by Step, you can create an account on the “Join” section of our website.

How to earn points

By creating an account, you are a part of the Individual Challenge. This means that you can complete activities and earn points and prizes on your own. To earn Individual points, you can log activities in the “My Challenge” area and the “My Goals” area.

You can also choose to join a team. Team points are based on the activity tracked in the “My Goals” area. Each week there will be one focus goal highlighted in green that your team can earn points for. On any given day you can track activities for the past seven days.

Team points are averaged based on team size so that points are fair for teams of all sizes. 

Joining a team

If you want to create a new team, go to “My Team” and then click on “Create New Team,” to fill out the form to create a new team. The person who creates the team is the team captain. To invite people to the team, enter their email addresses so a team code will be sent to them, along with directions for using the team code.

To join a team that has already been created you will need a team code. The team captain or a member of the team can invite you to the team using your email address so that you will receive the code and instructions for using it.

If you are already on a team and would like to remove yourself from it, go to “My Team” and choose “remove from team.” You can now use a team code to join a new team, or continue to earn points as an individual.

Prizes

As an individual, you will earn prizes when you reach 25, 100, 350, and 500 points. At each new point level we’ll send you something new, so watch your mailbox for coupons with great offers from local businesses.

Each month teams have two chances to earn a team prize. Not only will the team with the most points win a prize, there will be a random drawing for a second team prize. Your team must earn points during the month to be put in the drawing. For more details, see the prizes page. 

Better communication

New features on the Step by Step site include the team wall, community wall, and inbox.

The team wall (click on “My Team” scroll to the bottom of the page) is a great place to post messages for your whole team to see.

The community wall (click on “My Community”) can be seen and used by ALL Step by Step participants. You can use this to share local events and news, to share encouraging words or to just keep in touch with other teams.

The inbox (click on “My Team” on the right side of the screen, find “My Inbox” in the new list that appears) is a way to send messages to members of your team, or to your entire team at once. Team captains have the added option of sending messages to the captains of other teams. To learn more about the messaging feature, visit the My Inbox page.

To view a list of your team members, click on the “Team Members” tab from the inbox. Here you can see each person on your team, as well as their daily, weekly, and monthly contribution to your team points.

How will I get news and updates?

The Step by Step team will send emails each week with information on the Challenge, and tips for staying healthy and well in Jackson. Be sure to check the back here often, because new blogs are posted each week. 

You can earn points on your own, and also as a part of a team – the choice is yours. As you earn points you will earn great Step by Step prizes and coupons to your favorite local businesses. Teams who participate will be eligible for group prizes each month.

If you participated in the first Step by Step Challenge, you will notice some changes this time around:

• Shorter team challenge goals (each goal will last one week)
• Easier updating (you will be able to update for multiple days with one click)
• Better communication (message board for all users, team message boards, direct messages)
• More prizes (individuals will get prizes at more point levels, each month there will be a random team drawing as well as a points winner)

The Winter Wellness Challenge will run from January 9th to April 1st, so create an account, recruit a team, and get started today!

Wendy explained, “I do eat fruits and vegetables and other healthy foods, but I’m not exercising at the very moment. So, it’s more what I’m not doing.” 

Wendy’s current goal is to exercise at least three times a week and take better care of herself physically so that she can lose weight and feel better overall. 

For anyone who feels challenged by the idea of increasing their physical activity, Wendy says, “The whole idea of taking it one day at a time is really important. If you fall, don’t beat yourself up. Try again the next day.” 

Eric said, “As a baseball, basketball and little league coach, I’m in front of a lot of kids all the time. I want to be a positive role model for them.”  

With a goal of losing 20 pounds, Eric wants to reach and maintain a healthy weight so that he can feel comfortable with himself and set a good example for the kids he coaches.  

For Eric, one of the keys to weight loss is incorporating more physical activity into his daily life. “I walk around the neighborhood, and as a school counselor, I’m always walking around the school too. I also try to stay active in the community by coaching.” 

Eric understands that becoming more physically active can be a challenge, but he wants to motivate others to give it a try. “Just get started—do anything. Small steps beat no steps!” 

Because Steven is aware of concerns related to his family’s health history, he feels motivated to keep moving (skating) in order to maintain his good health as long as he possibly can. 

Steven said, “Skating is just part of my life. I got hooked on it as a kid and still love it. When I skate at the rink in Jackson I don’t see too many adults. I hope my story can inspire them.”  

Steven understands that not everyone will enjoy ice skating as much as he does, but he still wants to encourage our community to take steps toward better health. He suggests, “Find a healthy activity that you love and it will not be work for you to achieve your goal. You will be motivated to keep moving.”  

You can earn points on your own, and also as a part of a team – the choice is yours. As you earn points you will earn great Step by Step prizes and coupons to your favorite local businesses. Teams who participate will be eligible for group prizes each month.

If you participated in the first Step by Step Challenge, you will notice some changes this time around:

• Shorter team challenge goals (each goal will last one week)
• Easier updating (you will be able to update for multiple days with one click)
• Better communication (message board for all users, team message boards, direct messages)
• More prizes (individuals will get prizes at more point levels, each month two teams will get a prize - one for having the most points, and one random drawing among all teams who log points that month)

The Winter Wellness Challenge will run from January 9th to April 1st, so create an account, recruit a team, and get started today!

The No Pain, No Gain team members have won a nature hike and yoga class at the Dahlem Center. Enjoy the reward for your dedication to healthy living! 

The second place team, 4 Men & Some Babes ended with 1682, and the third place team, GLI Steppers, ended with 925 points.  

Great work teams!    

No Pain, No Gain had the highest score at the end of six months, with 11,483 points. GLI Steppers came in second, with 9,452 points, and the most consistently high points total for each of the six months, earning more than 900 points every month.

The members of both teams will be invited to enjoy a day of activities at YMCA Storer Camps.

The first Step by Step Wellness Challenge, which ran from May 1-October 31, included a team points competition as well the opportunity for individuals to earn points on their own.

Teams had the chance to earn points by tracking a different healthy activity each month. Monthly prizes were awarded to the team with the most points at the end of each month. To be eligible to win the grand prize, teams had to participate in all six months of the challenge.

A total of 77 teams signed up, with 15 teams earning points every month from May-October.

More than 3,000 individuals registered for the Challenge. A “Scavenger Hunt” style list of healthy activities was available for individuals to complete. As activities were logged, participants earned points toward discount cards to local businesses offering healthy products and services. Participants were sent their first card at 100 points, and a second card upon reaching 500 points.

The Step by Step team is hard at work planning a second Community Wellness Challenge, scheduled to start in January 2012. Stay tuned for more information!

As an adult, the holiday season probably brings some stressors that you didn’t face as a kid. Between meal planning, travel arrangements, packing, houseguests, shopping, parties, cleaning and more, the holiday season can easily become something you are just trying to get through.

Sound familiar? If so, this might be a good year to make some changes to your holiday routine. Here are some basic tips: 

Learn to say no – Spending time with friends and family is one of the best parts of the holiday season, but sometimes there are more invitations than days of the week. Don’t stretch yourself too thin.

Ask for help – Even if you like to take charge, don’t be afraid to admit when you have bitten off more than you can chew. Asking for help won’t take away from the day at all!

Make time for yourself, not just others – Don’t spend all your time thinking about what needs to be done for others, you could soon feel drained and not enjoy the season yourself.

Plan smart – Make things easier for yourself when you can. Try not to travel during rush hour. Cook and freeze meals ahead of time. Ask someone in advance for help setting up or cleaning up a gathering.

Remember to eat – Don’t skip eating all day before a big holiday meal. You will feel better if you eat at least small amounts of food throughout the day, and you will be less likely to over eat unhealthy foods later.

Laugh – Remember to keep expectations realistic; when is anything ever perfect? Remind yourself what matters most, and laugh when things don’t go as planned. Some of the best jokes and traditions come from plans gone wrong!

For more tips, check out the following articles: Cleveland Clinic   Mayo Clinic 

How do you avoid stress during the holidays? Have you ever reached out for extra help, or decided to break with tradition to keep from over-extending yourself?

This would be a great time to reflect on your own health, and set some goals for yourself. What are you doing well, and what would you like to work on? Here are some tips for setting goals that you will be able to reach.

How to set goals you can reach 

Effective goals are S.M.A.R.T. goals.  Sometimes we set health goals for ourselves that are hard to reach. No one wants to fail, but when we hit bumps in the road, we get discouraged. Using the framework below to set goals will improve your chances of meeting the goals that you set for yourself.

Specific: Detail, detail, detail.  The more detail you can add to a goal the better because you can better judge if you are meeting it or not.  For example: identify the time, location, along with who you might be completing the goal with, etc.

Measureable: It’s much easier to check the progress of a goal if it can be measured.  For example, if you think you want to lose weight as a goal, don’t just say, “I want to lose weight.”  Say, “I want to lose 10 pounds in three months!”

Action-based:  Without this vital step, goals are worthless.  The best of intentions are just that – intentions. Be clear on what actions you will need to take. It’s simply not good enough to want to do something.  If progress is desired, then action is the ingredient that will make it happen.  

Realistic: Make the goal a little bit of a stretch for yourself to accomplish, but don’t set yourself up for failure.  Unrealistic goals, like losing 100 pounds in 3 months, could hurt your self-confidence if you don't reach them. 

Time-oriented: Don’t rush to see progress.  Make your goal your own by putting your own timeline on it.  Success is really about the journey not the destination.  Also, remember to be specific.  It’s better to put an exact date on your goal, like January 1^st, 2012 versus, “I will achieve my goal sometime in the winter.”

Sample S.M.A.R.T. Goal: I will lose 10 pounds (one pound each week), by January 1^st, 2012, by working out four days each week and allowing myself to stick with a 2,000 calorie per day eating plan.   

What have you learned about your own health and wellness over the past six months? Looking forward, do you have a S.M.A.R.T. health goal to share? 

Think back to the first time you rode a bicycle (without training wheels).  

Did you fall over? Did you scrape your knee? Did you give up after the first try?   

Were you alone on the sidewalk, or was someone standing behind you, cheering you on (maybe even holding the seat to support you)? 

For someone who wants to quit smoking, there are two important lessons to be learned from this childhood experience. First of all, it might take more than one try to get it right, and second, there’s nothing wrong with needing help along the way. 

If you have tried to quit smoking, chances are you went back to cigarettes at some point. That’s okay! Multiple quit attempts are normal, and often necessary, steps to quitting smoking. More than half of all former smokers were not able to quit successfully on their first try. In fact, nearly all health care providers believe that it takes multiple attempts to quit smoking. 

If you are ready to try to quit (or try again), there are more ways to get support than ever before.  The same tools and strategies might not work for everyone, so you will need to learn what works for you and what doesn’t.  

For some, the best support might come from close family and friends. Others might need the support of a caring professional, like their doctor or a tobacco treatment specialist. Speaking with a stranger on a quit line, or receiving support through text messages might work well for some. Still others might do best using Facebook, a local support group, or a guided online program to find the support they need to quit. 

If you have tried unsuccessfully to quit, don’t feel discouraged. Think of it as the first step in your journey, and find ways to learn from it. Learn what you need to do and not do the next time around. 

The “No Pain, No Gain” team members, along with their friends and family, have won an exclusive viewing party of a movie at the Michigan Theater. Enjoy the reward for your hard work!

The second place team, "4 Men & Some Babes" ended with 1811, and the third place team, "GLI Steppers", ended with 1437 points. 

Great work teams!  The Challenge ends at the end of October, so don’t forget to log your activities today!

The numbers show that most students choose not to smoke, and parents play an important role in that decision. 

If you are wondering how to talk to kids or teens about not smoking, here are some things to think about that may help:

• Let them know that most teens don’t. Students often make choices based on what they think their peers are doing. More often than not, students overestimate how many other students smoke. 
• Don’t wait to talk about it. The average age for first trying tobacco is 13 years old; having conversations before starting high school can make a big difference in a student’s decision about tobacco.
• Try to focus on smoking’s effect on physical appearance and immediate health effects; it’s hard for anyone to use long term problems to make decisions, this is especially true for teens and pre-teens.
• Talk about what you expect from your children, and let them know you would be disappointed if they smoke. Children who know their parents’ expectations are less likely to smoke than those whose parents don’t set rules or guidelines.
• If you smoke yourself, or used to, share your regrets and struggles with your children.
• Listen. It’s important that your children know where you stand, but make sure that they know you are listening to them also. Encourage them to talk to you about what they are hearing and seeing in school, on TV, and in movies.

To learn more, visit: 

Campaign for Tobacco-Free Kids 

KidsHealth.org 

If your children are on Facebook, ask them to check out Most Teens Don’t to find out how they can get involved at their school.

Secondhand smoke, the smoke that you breathe in while someone near you is smoking, is very harmful to your health. It may seem hard to stay away from secondhand smoke in some situations, but there are ways use to reduce exposure. Visit the smoke-free section of our site for tips that you can use at home and in public. 

It may seem uncomfortable to talk to your friends and family about not smoking near you, but the negative effects of the chemicals and toxins in secondhand smoke are real. To learn more about the damage that secondhand smoke can do, visit the American Cancer Society. 

Some of the keys to making it through each day are finding ways to accept what you cannot change, and ways to cope with the situations you are faced with. Ways of coping can be different from person to person, but a good place to start is finding ways to stay positive throughout the day. 

Having a positive outlook and finding things to smile about can go a long way. Sometimes, it’s life’s smallest things that make you stop for a moment and appreciate what you have.  

It can be as simple as someone opening the door for you when your hands are full, or getting a call from an old friend. It might even seem silly, like hearing your favorite song from when you were sixteen, or connecting with a co-worker over a joke from your favorite sitcom. 

Don’t take these moments lightly. Sometimes it doesn’t matter what makes you smile, as long as you are smiling. Not only will you feel better when you let yourself enjoy these moments, but your smile and laughter can help brighten someone else’s day. 

Now it’s your turn, what are some of life’s small things that make you smile and help get you through the day? 

When Liz Harrington of Jackson decided to lose weight, she had no idea she’d be gaining something in the process—emotional well-being.    

Liz tried losing weight in the past, but never saw the success she was looking for until she realized the importance of positive “self talk.” She says it was the biggest change this time around. And it’s working.  

“If you’re trying to improve yourself, try to stop the constant negative inner voices—you’re fat, you’ll never lose weight,” said Liz. “When you walk past a mirror, don’t look at your reflection and think bad thoughts. Be positive about yourself and your ability to achieve your goals.”  

Since losing nearly 100 pounds, Liz has gained the confidence to begin training for a marathon. “The lighter I am, the faster I can run,” said Liz. “I never want to give up on myself again.”  

All 7 of the “No Pain, No Gain” team members will enjoy a day at Meckley’s Flavor Fruit Farm with cider, apple picking, pumpkins and maze tickets. Enjoy the reward for your hard work! 

The second place team, "GLI Steppers" ended with 1300, and the third place team, "Transcription", ended with 972 points.  

Great work teams!  Remember to log-in your activities everyday for a chance to win the next challenge prize. 

Exercise helps you fall asleep faster and sleep more soundly. Be careful about exercising too close to bedtime though. For some, all that extra energy may make it hard to fall asleep quickly. 

Why does sleep matter?  

Sleep is just as important to our health and well-being as exercise and healthy eating. It helps us fight disease, get more done during the day, and improves mood. 

The sooner you set a healthy sleep schedule for yourself, the sooner you can start feeling the rewards! Here are some more tips for healthy sleep: 

But I’m sure you know someone (maybe yourself) who uses food to “solve” other problems.  Have you ever eaten because you felt stressed, tired, bored, lonely, mad or sad?   This is known as emotional hunger and, unfortunately, it causes more problems than it solves.  

If your child told you he was tired, would you tell him to eat something? Not likely. You’d tuck him in bed. Why don’t we follow this sound advice ourselves?  

Stress, whether it’s physical or emotional, increases cortisol levels. Cortisol is also known as the “stress hormone” and it causes a rise in blood pressure and blood sugar and lowers your immunity. It also triggers a release of free fatty acids into your blood stream. 

When people are stressed, they tend to eat things that are higher in refined sugars and saturated fat such as cookies, ice cream, cheese cake, candy, pop, and fast food. Not only do we turn to these junk foods when stressed, portion control goes out the window.  Who eats just 1/2 cup ice cream or 1/3 of a candy bar after a stressful day at work or an argument with a friend?   

The combination of the free fatty acids and sugar in your blood stream form triglycerides, the fat that clogs arteries and increases risk for heart disease and Type 2 diabetes.  

Over-eating every now and then isn’t a problem. But when you are using food to get rid of stress, you are actually eating your way to a stressful environment. In other words, emotional eating leads to more stress down the line. 

Rather than rationalizing emotional eating, i.e. “It’s been a crazy day! I’ve earned this piece (or two) of cake”, identify the cause of your stress and focus your efforts on responding stress in a healthier way. Write down your thoughts in a journal, call a friend to vent, go outside for some fresh air or take a few deep breaths.  

For more tips on how to manage stress, visit our Stress Less section. 

Use the player below to listen to an audio Mindfulness session with Dr. John Mogerman, Medical Director of Behavioral Health at Allegiance Health.

In our daily lives, Mindfulness is about focusing our attention fully in each of our activities. It is about truly listening in our conversations with the people we love, seeking first to understand rather than be understood. It is about learning to respond more thoughtfully and cultivate kindness, rather than react out of habit. 

For more information on Mindfulness, see the following links/documents, or check out the book Full Catastrophe Living by Jon Kabat-Zinn. 

• Cultivating Mindfulness 
• Suggestions of Daily Practice
• John Kabat-Zinn: What is Mindfullness?

When getting ready for another school year, many parents overlook the most important tool to keep children focused in the classroom.  Without a nutritious and well-balanced lunch, it’s hard for students to stay focused in class, complete assignments and think clearly during tests.   

A child who skips or skimps on lunch is more likely to overeat once they get home.  Here are some hearty meals to keep your kids performing and feeling their best. They only take a few minutes to put together and can be packed the night before.  For more quick and easy recipes, visit www.fruitsandveggiesmorematters.org.    

• Turkey Pinwheels- Spread hummus or low-fat dip on a whole wheat tortilla.  Top with turkey, shredded carrots, finely chopped cucumbers and spinach and sprinkle with low-fat cheese. Roll up and slice.  
• Twisted Tuna- Combine a 5 oz can tuna (drained and rinsed) with low-fat mayo or nonfat plain yogurt. Add ½ cup chopped apple, 2 Tbsp chopped dried cherries, a smidge of chopped onions (optional) and dried dill. Stuff into a whole wheat pita pocket or serve with whole grain crackers. Makes 2-3 servings. 
• Chicken pasta salad- Combine diced chicken, pasta (let your child pick a fun shaped pasta to try), chopped broccoli, bell peppers, carrots, cherry tomatoes, etc. Mix with low-fat Italian dressing and Parmesan cheese. 

Include some fruit and low-fat milk or yogurt to balance out the meal. Use an insulated lunch bag to keep food from spoiling and to avoid smooched sandwiches or bruised fruit.  

What are your kids' favorite meals to eat at school that keep them fueled for the day?

Labor Day weekend is right around the corner, and what better way to enjoy the beautiful weather than a meal outside with family and friends?  With a little bit of planning you can take your meal from drab to fab.  

You can also take it from high in calories, to high in nutrition! Ditch the chips, cookies, pop, potato salad and fried chicken.  Mix things up with these recipes that will pack more nutrition into your next party menu. Adding a new dish to your spread can really liven up your yearly get-together. Choosing lighter foods will also leave you feeling more energized to walk in the park or have a frisbee tournament before the sun sets.     

Drink up - Choose ice-cold water and unsweetened tea to stay hydrated in the warm weather. Not a fan of plain water? Add some flavor with sliced cucumbers, strawberries, lemons or limes.   

Keep it cool - Pack the cooler with lots of ice to keep food cold.  Keep food on ice while serving or return it to the cooler as soon as possible to prevent food borne illnesses.  For more information on food safety, visit FoodSafety.gov. 

Dinner’s Served! - Try one of these great recipes and let us know how it turned out! 

Black Bean Dip 

Lemony Cucumber Salad 

Portobello Mushroom Burgers 

Salsa Hot Dogs 

Fresh Fruit with Lemon-Mint Sauce 

All 7 of the “No Pain, No Gain” team members will enjoy a session with Kristen Johnson, Meijer Healthy Living Advisor. The session will include a cooking demonstration and an explanation of the NuVal scoring system in place at Meijer that makes it easier to make healthy food choices.   

The second place team, "GLI Steppers" ended with 1787.5, and the third place team, "Prevention and Community Health", ended with 1000 points. 

Great work teams!  Remember to log-in your activities everyday for a chance to win the next challenge prize.   

Remember learning about the food pyramid? It’s had a few different looks over the years.  

This year, the food “pyramid” took on a whole new shape. A plate is now the symbol used for the food recommendations put out by the United States Department of Agriculture (USDA). 

The take away messages of the new food plate are pretty simple: 

• Make half your plate fruit and veggies 
• Enjoy your food, but eat less 
• Avoid oversized portions 
• Drink water instead of sugary drinks 
• Make at least half of your grains whole grains 
• Switch to fat-free or low-fat (1%) milk 
• Compare sodium in foods like soup, bread, and frozen meals – and choose the foods with lower numbers. 

The graphic helps to remind you of these recommendations, by showing you what should be on your plate. 

Now it’s your turn to show us what you’ve got! 

Using the guidelines found on ChooseMyPlate.gov, show us your favorite healthy meal. Make sure half of your plate is fruits and/or veggies, with a small portion of grains (for example brown rice or whole wheat bread) and protein (think of lean chicken, beef, fish, or beans). Serve with a small amount of dairy, like low-fat milk or cheese. 

How do I enter the What’s on Your Plate? Contest? 

1. Visit ChooseMyPlate.gov to review the food guidelines  
2. Make your meal, and do your best to lay it out/arrange your food in sections like the graphic above.  
3. Take a picture of your meal and post it to our Facebook wall at www.facebook.com/mystepbystep  

You must include the following information to be in the running:  

We won’t be voting on your photography skills, but we need to be able to see the food. Here are some more things we’ll be looking for: 

• Including each food group listed on choosemyplate.gov   
• Appropriate portion sizes – don’t eat too much! 
• Lots of color! Vary your fruits and vegetables to fill your plate with color. 
• Sip smart – stay away from sugary drinks with your meal. A safe choice would be some water or low-fat milk.         

Pictures can be submitted until 11:59pm on September 18 September 25, 2011. The Step by Step team will vote, and announce the winners on September 29.  The winner will be announced on Facebook, Twitter, our blog, and through our weekly email update!  

The winner will get a $50 gift card to the Green Market at Allegiance Health where you can buy lots of great locally grown fruits and vegetables. We’ll also feature your meal on our blog! 

Here are some examples: 

Becky made a great breakfast one Saturday morning:  

• Blueberries (fruit) 
• Broccoli and tomatoes (vegetables) 
• Scrambled eggs (protein) 
• Oatmeal (grain) 
• 2% milk (dairy) 

Shaina took a picture of her lunch at work: 

Mindless eating happens when you don't think about the food that you are eating. Whether you are watching TV or talking to a friend or co-worker during a meal, not thinking about what or how much you are eating can have bad outcomes like weight gain.  

So, how can you become more mindful of your food?  

Slow down. If you eat your meal in a rush, you are less likely to pay attention to your food. Eating too fast can also make you miss the signs of being full. Take your time while eating and enjoy your meal. 

Enjoy your food. If you are used to eating the same things over and over, you may no longer pay attention to how the food actually tastes. At your next meal, use your senses. Notice how the food looks and smells. When you take a bite, think about the way the food feels on your tongue and how it tastes. This will help you eat slower and enjoy your food!  

Don’t eat on a set schedule. Rather than eating at a certain time each day, pay attention to hunger and eat when you feel hungry. Make sure not to ignore your signs of hunger though. Skipping meals can sometimes lead to eating too much once you finally do eat. 

Avoid technology. When possible, eat your meals and snacks away from the TV, computer, phone, or newspaper. These forms of entertainment make it easy to become distracted and eat too much.  

Am I still hungry? During your meal, check in with yourself and ask “Am I still hungry?” If you do not physically feel hungry, then you should stop eating. You should aim to eat until you are satisfied, not stuffed. 

Becoming a mindful eater may not be easy at first, but if you take small steps (such as turning the TV off at dinner time) you will notice changes in the way you eat and enjoy your food.  

What are some steps that you have taken to change the way you eat? Did you find yourself eating less and enjoying your food more?  

Hungry?  

Afraid to face the scale?  

You won’t find the answer to these problems with those too good to be true pills advertised on TV. You don’t need to try the latest crazy celebrity diet either. The answer may be as simple as visiting the produce section of your grocery store more.  

We’ve all heard that fruits and vegetables are good for us. Did you know that eating more fruits and vegetables can:           

• Give you more energy, 
• Keep you feeling full longer, 
• And help you get to a healthier weight. 

Many of us are not eating enough fruits and vegetables daily. For most people, the goal should be to eat 2 or more cups of vegetables each day and 1 or 2 cups of fruit each day. Go to the My Plate site to find out how many cups are right for you.   

How can we get more fruits and vegetables without breaking the bank?  Try these tips to help stretch your fruit and veggie budget: 

• Plan meals for the week using similar fruits and vegetables for many of the meals. 
• Buy fruits and vegetables that are in season. Not sure what’s in season?  
• Grow your own garden. 
• Shop at large grocery stores instead of small convenience stores. 
• Try frozen or canned fruits and vegetables—but stay away from ones with added salt or sugar.  
• Buy store brands, instead of “name” brands.  
• Avoid buying single servings—your dollar goes a lot farther buying a large bag of baby carrots instead of small single serving bags. 
• Cut your fruits and vegetables at home—pre-cut produce costs much more.  

How do you find ways to work fruits and veggies into your family’s budget? 

One of Karen’s steps toward better health involves taking lots of little steps. Five mornings a week Karen walks with five of her family members around Cascades Park. 

“And wouldn’t you just know it, I feel better,” Karen said, half-complaining, half-joking. 

Karen has also taken steps to eliminate processed foods from her pantry shelves, which are high in salt and preservatives. As often as her schedule will allow, Karen shops at Jackson’s farmer’s markets and cooks with the fresh herbs she grows in her kitchen garden. Rather than rely on salt to flavor dishes, Karen can step outside her door and snip some fresh parsley, rosemary, basil or mint. She also grows green peppers and tomatoes, which are great in the salads she makes with lettuce she picks from her sister’s garden. 

After changing her way of eating, Karen observed, “When I eat better, I feel more energetic.” 

She added, “It’s easy to eat healthier in the summer. There’s not a lot of preparation involved because you want to eat what’s fresh.” For example, Karen enjoys making a meal out of sweet corn, tomatoes and cucumbers. She also likes to grill veggies with a little olive oil and seasonings. 

When her nieces and nephews come for a visit, they love it when Karen makes “watermelonsicles.” She simply skewers watermelon chunks, wraps them and pops them into the freezer for a healthy, cold and refreshing summertime treat. 

To make sure she has fresh fruits and veggies to enjoy year-round, Karen has found a simple and relatively inexpensive way to store them. She relies on the power of the resealable freezer bag.  

Karen explains, “I make sure all of the bags lay flat, so they’re easy to store.” 

Besides freezing blueberries and raspberries, Karen washes and removes the seeds from tomatoes and puts those into the freezer too, along with fresh corn she’s removed from the cob. She can add these veggies to the soups and stews she’ll make this fall—just one more step to ensuring her healthy eating habits continue year round. 

All 6 of the “No Pain, No Gain” team members will enjoy either a team game of laser tag or skating at Allskate Fun Center! 

Great work team! 

• Avoid mega-sized sweetened drinks. A 24 ounce lemonade contains 300 calories and 6 tablespoons of sugar. If this is a “must have” item, go for a smaller serving. Even better, bring along water to avoid drinking your calories.
• Choose meat and veggie kabobs. Just 150-220 calories each, these are a leaner choice than a corn dog which range from 250-375 calories each.
• Share your funnel cake. Nothing says fair food like a pile of fried dough topped with sugar. You’re better off sharing this 760 calorie monster of the midway with others. Do you really need all 4 tablespoons of fat and ¼ cup of sugar to yourself?
• Cotton candy vs. a snow cone? Yes, both are pure sugar. Cotton candy contains 220 calories and ¼ cup of sugar while a snow cone has 270 calories and 1/3 cup of sugar. Ask if sugar free syrup is available. This would be your best option.

Remember, all foods can fit into a healthy lifestyle. Moderation is the key.
 

Listen by clicking the link below and join the challenge today!

All 8 of the “Proud to Live in Jackson, MI” team members will enjoy a Team Wellness Package at the Jackson YMCA.  This prize package includes a consultation with a personal trainer and a group fitness class.

Great work team! 

Here is a listing of the current team rankings as of June 29^th with one more day left in this month’s challenge:

No Pain, No Gain	2156
Proud to Live in Jackson, MI	1825
GLI Steppers	1633
Tom's Riddlers	1603
X-Team	1267
4 Men & Some Babes	1174
Wir sind en FUEGO!	1120
Prevention and Community Health	925
Fabulous WCC Chicks	800
LIVE UNITED & HEALTHY	727
Jackson County Medical Care Facility	640
Rockin' Robin's Rioters	607
The Top Deciles	514
Wellness Winners!	501
Transformers	473
HIT Nerds	456
Ritta's Rejoicers	436
Health Info Management (HIM)	420
Allegiance Home Care Health on Wheels	355
Our Gang	352
Strictly Business	329
Transcription	314
Allegiance Idols	280
DREAM TEAM	250
Allegiance Purchasing Fat Cats	246
Muscle Misfits	222
Muscle Misfits	222
Sassy Seniors	214
HIS 1J2	198
LifeWays	194
HIS-CAB	180
Specialty Center	150
Team Advanced Registration	125
Inpatient Rehabilitation	117
Hokie Pokies	75
Materiels on the Move	71
Makulski Team	67
Allegiance Access Center	50
CV SERVICE LINE	25
Lab Lites	20
Allegiance Vascular Miss-Fits	14
Trauma Warriors	12

In Jackson, both Ella Sharp Park and Nixon Water Park have pools open to residents at a low cost. The Jackson YMCA also has swimming pools as well as water exercise classes available to members. For more information, check out the links below.

Nixon Water Park  
Ella Sharp Park 
Jackson YMCA 

If you are tired of your exercise routine, grab a bathing suit and jump in the pool! Not only will you have fun, but you’ll get a great work out too.

So now that summer is here, where is your favorite place to swim?

• Look around your kitchen. Are there things on your counter that don’t need to be? Finding a new place for things that don’t need to be out in your kitchen all the time can be a big help.
• Make it a habit to throw away anything that you no longer need from your fridge and freezer. This will leave room for the things you need to be able to easily grab.
• Plan ahead. If you know you have a busy day (or week) coming up, think about what you might be able to get ready a head of time. Why clean and chop veggies several nights in a row when you can do them once and have them ready. You can even cook chicken or turkey burgers and have them ready to go.
• Keep some staples on hand. There are some really great packs of frozen vegetables that you can buy at the grocery store. Some even have pasta or rice mixed in. Keeping a few of these in your freezer can really help when life gets busy and don’t have time to buy and prepare fresh vegetables.
• Decorate the space! If you never got around to adding some pictures, color, or decorative pieces to your kitchen, now might be the time. Making your kitchen easier on the eye can make you want to spend more time there, and make that time more relaxing.
• Speaking of making your kitchen more relaxing, make sure you have a radio near by. Listening to music is a great way to make time in the kitchen more fun.

Have you ever realized that you needed to make your kitchen a room you wanted to spend time in? What steps did you take? Has it helped yourself and your family to make more healthy food choices?
 

• Taco Pinwheels 
• Black Bean and Mango Salad 
• Basic Salsa 
• Wheatberry Salad

Nearly every health field has a software application (referred to as an app) designed to inform users about their health status.  Do you have a chronic health condition, such as high blood pressure, diabetes, or high cholesterol?  There’s an app for that!  Do you want to lose 30 pounds, train for a marathon, or design a healthy eating plan for the week?  There’s an app for that!  How about quit smoking, managing depression, or to become more mindful about your health and wellness?  Yes, there are apps for that, too!

Literally millions of people use apps everyday to help improve their health and well-being.  And the good news is that the best is yet to come.  As the months and years have gone by, developers are continuing to improve apps to make them easier for customers to use. 

So, what’s your favorite app and what do you like most about using it?

Take a look at some of the free ones that we like:

Missing those team points?  An upgrade is coming soon..... Your points are accumulating, they just need a little multiplication to show up.  So keep your eye on those team rankings and your team points will be getting a boost very shortly!

In our busy lives, we work, go to school, make dinner, and then after all of that each day we simply want to find time to spend with our kids. But where does exercise fit in? Let’s multi-task! Stay active with your kids to have the best of both worlds.

Exercise is just as important for your children, and leading by example is the best way to start your whole family on the path to fitness. The health threat of obesity for our children is preventable, yet 32 percent of children are either overweight or obese. Young children who are obese are highly likely to become obese teenagers, and develop risk factors for cardiovascular disease. So let’s start today by not only helping yourself, but your children too!

Make exercise part of your daily routine, and make it fun! Here are some ideas to get started:

• Take family walks instead of sitting down to watch TV after dinner
• Instead of video games, give your children toys and games that encourage movement; and go outside and stay active with them (this includes any season, bundle up and go sledding!)
• Take your children to a park or public area to play sports, encourage new activities for them to try
• Spend time on the weekend at a local nature area to get a change of the scenery with your activity
• Hit up the local roller skating rink for a fun Friday night
• Explore your neighborhood or town on bikes together, consider a trail to follow (Falling Waters Trail is a great option!)
• Sign up for a charity walk or race with your children
• Volunteer for community clean up projects to get involved and active

Exercise doesn’t always have to be so formal; the idea is to enjoy what you’re doing so you are more likely to do it for the rest of your life. Stay positive about exercise so that your kids are encouraged to stay active and associate exercise with fun… and that can help you stay moving too.

So now the only question is, how will you stay active with your kids?

If you haven't caught it yet, you can listen to it right now by clicking the link below. And then head over to the Kick-off page and register for the event!

The challenge officially begins on May 1st and includes opportunities for both individuals and teams to win prizes!

Take One Step and sign up today! » 

Register online for the Kick-Off by clicking this link » 

Stay tuned to our website, newsletters and other community postings to find out what other events will happen in your neighborhood!

First steps, first!  What is Step by Step all about? 

Step by Step is a campaign led by the HIO (Health Improvement Organization) to help us eat better, move more, avoid cigarette smoke, and deal with stress a lot better.  These things will help us all look better, feel better, and do better. Before you know it, Jackson will be a more attractive place to live, work and play for everyone.

Watch this video to learn more about our vision!

There are so many ways to build a healthier life – where should you begin? We’ve divided wellness into these four categories, making it easier for you to decide where to take your next step:

Let’s Move – Getting more exercise helps us maintain a healthy weight, have more energy, and just feel more alive.

Fruits and Veggies, More Matters– Whether we’re trying to lose weight or simply eat better foods, a good variety of fruits and vegetables will give you more energy and help you to look and feel your best.

Stress Less – Handling stress and life’s challenges is a key component of overall wellness. Connecting with others and keeping a positive outlook can help you feel stronger and more hopeful.

Live Smoke-free – Let’s all enjoy cleaner air! People who don't smoke but breathe secondhand smoke are exposed to many of the same harmful chemicals as smokers. Living smoke-free helps us breathe easier, be more active, and look and feel younger.

To join the Step by Step community wellness challenge click here.

You can help Step by Step celebrate the small steps that you have recently taken toward a healthier lifestyle in Jackson. 

Tell us if you have: 

  Gotten your blood pressure under control by eating better and/or moving more? 

  Participated in a 5k walk or run for the first time?

  Successfully quit smoking?

  Figured out a way to include “me time” as part of your daily/weekly routine?

  Picked up a new sport or activity as a way to spend more time with children/grandchildren? 

  Recently started packing nutritious lunches or planted a vegetable garden? 
 

These are just a few examples of the kinds of small steps we want to hear about, but the possibilities are endless. People who share their stories may be featured on the mystepbystep.org website, in newsletters or even on a billboard.

Let us know about your steps by contacting us here!
 

Jerry began to think seriously about his health at age 45, when he learned he had type-2 diabetes. The birth of his first grandchild, Sophie, a few years later was another wake-up call for him. Finally, at age 50, Jerry decided it was time to quit smoking for good. He turned himself over to the Tobacco Cessation Coordinator at Allegiance Health.

“I’m a fairly athletic guy,” Jerry said, “and I’d been noticing the toll that cigarettes were taking on my physical endurance. I was also concerned because smoking is especially harmful to people with diabetes—it’s kind of like putting another bullet in the chamber.”

At the Coordinator’s suggestion, Jerry asked his family physician about getting a prescription for a nicotine-free medication effective in lessening withdrawal symptoms and blocking the nicotine receptors in the brain that smokers develop.

Also helpful for Jerry was asking for support from friends and family on Facebook. “I knew my desire not to disappoint those who care about me would be a huge motivator, and I was right. My brother in California has become my coach and biggest supporter.”

Once he stopped smoking, Jerry had to mentally switch to being a non-smoker and needed to divert his attention when his smoking triggers go off. “I learned to always carry drinking straws, sunflower seeds and sugar-free gum or candy with me and to take a quick walk until the urge passes,” Jerry said. After several months as a non-smoker, Jerry is “breathing so much better” and has more stamina when playing golf and walking the course. “Everything tastes and smells better, too,” he said. Jerry is proud of his accomplishment and looks forward to enjoying time with his granddaughter for many years to come.

“I was up to 159 commutes this year,” he said. “My cholesterol dropped nearly 40 points since I started serious riding two years ago and I have lost about 20 pounds.”

Recently, however, Chad accepted a new position in Lansing, making his bike commute from Jackson more than a bit impractical. But that didn’t stop him from thinking of a way to stay active.

Chad said, “If I stop being physically active, my weight starts to creep up, and it probably affects my cholesterol too. I keep that in mind to motivate myself to keep active day after day.”

Chad has decided to have “walking meetings” with his staff members. Rather than stay cooped up in a conference room, whenever possible Chad and his colleagues will spend time walking around the capital while conducting business.

“It’s a way to mix business with better health,” Chad explained.

Day after day, and step by step, Chad is reaching his goals to keep his weight, blood pressure and cholesterol in check. To inspire others to take that first step, Chad says, “To get active you have to find something you like whether it’s swimming, dancing, tennis or golf. For me that’s biking and walking. I think if you find something you enjoy doing, it makes staying on track easier.”

“If I don’t do some form of exercise I feel miserable,” says Nancy, age 71. “I don’t make it an option. It is a necessity.”

Nancy has purchased special walking shoes and even borrowed a walking stick to help her on walks around Jackson. “Any tools help. Find what you need and use it. No excuses.”

Because Nancy views getting adequate exercise as a non-negotiable, besides finding the right equipment for walking, Nancy wanted to find another activity to supplement her routine. The exercise classes at Jackson’s Crouch Center have been an excellent addition to her fitness regime.

To those who are ready to take the first step toward better health, a very pragmatic Nancy says, “Get off the couch. You have to start sometime and there’s no better time than now. “

Nancy adds, “Exercise has been a lifetime commitment and it is still a way of life. I take it one day at a time.”

“I looked like a barrel,” she said. “I remember thinking, I can’t live like this anymore—my health is bad and my blood pressure is too high.”

Jean took her first small step toward better health by visiting her doctor who suggested she see a nutritionist at the Center for Family Health. After this initial step, she took another by joining a support group at the Center where she learned about portion control, counting calories and everyday exercises. Jean was motivated enough to take yet another step to join a gym where she exercised four times weekly. Step after committed step, Jean began to eat better, lose weight and gain confidence.

“When people ask how I lost the weight I tell them it has to be a lifetime commitment to eating smaller portions, and enjoying more fruits and vegetables. I’ve learned to eat more whole grains and smaller portions of meat, too.” She adds, “When you lose weight, you should reward yourself for your accomplishment.”

Jean’s accumulated small steps are rewarding her. What started as a small step after a trip to the mall has added up to a big difference in Jean’s overall health. She’s 60 pounds lighter, her heart has increased from 15 percent to 45 percent usage and she’s been able to reduce her blood pressure medication. And she’s not finished yet. Jean plans to keep taking it one step at a time for a lifetime.

But Ray had not realized that he was also significantly overweight.

“I had thought I was about average for my height, so I was surprised when my doctor told me I was carrying an extra 35 pounds,” he said. “I knew immediately that it was time to start taking care of my health.” Still, Ray wasn’t interested in doing a radical 180 with his diet or activity level.

“I wanted to be realistic and make changes I’d be likely to stick with,” he explained. “If I had to completely change my lifestyle in order to lose weight and improve my health, it wasn’t going to work for me.”

Ray participates in the Allegiance Health’s health and wellness program, It’s Your Life, which is sponsored by the Department of Prevention and Community Health. So, he began by asking his It’s Your Life coach to help him map out a simple strategy for losing weight and getting healthier.

“I learned I was doing things that were actually sabotaging my weight loss,” said Ray. “For example, I would skip breakfast and then eat a big lunch and big dinner, finishing out the day with an unhealthy snack.”

To help him kick-start a healthier routine, his coach suggested small steps Ray could take right away. One was to begin eating five small meals a day, including breakfast, which would get his metabolism going earlier and keep it going longer. At lunch time, instead of opting for fast food, Ray began taking his lunch to work and incorporating a more fruits and vegetables.

He also decided to give up drinking soda pop throughout the day and switched to water. Doing that wasn’t easy, but the hardest step would be giving up the beloved chocolate milkshakes he and his son traditionally stopped for after his son’s games. Happily for Ray, his It’s Your Life coach explained that it’s not necessary to cut out treats completely, just to limit their size and number. That also helps avoid cravings, which can lead to overeating.

Within six months, Ray’s small, but consistent steps resulted in losing 30 pounds and having more energy. At that point, he decided to begin what he calls “Stage Two,” of his goal, which is to add in more activity and lose another 15 pounds. Ray recently began to use the weight room at Western High School during his son’s wrestling practices.

“This easily fits into my schedule,” he said. “Rather than stand around during practice, I found a way to get fit. And I didn’t have to make a big lifestyle change to do it.”

Tips for taking small steps toward better health:

• It’s a myth that it costs more to eat healthy. You can actually save money by reducing the amount of pop, fancy coffee drinks and high-calorie treats you buy.
• Don’t give up eating what you love—just reduce the portion size.
• Eat small meals throughout the day, and don’t skip breakfast.

“Watching the seasons change, seeing the wildlife and getting fresh air became part of my day that I began to look forward to,” said Jane.

After sitting at a computer all day, Jane says she’s glad to get outside and take a walk, but on days when she needs a little extra encouragement to get moving, she reminds herself, “This is my time for me. And I know I’m going to feel better afterwards.”

Jane’s simple step to take a walk has motivated her to find other ways to be increase her emotional well-being while enjoying nature. She recently began kayaking on Lime Lake, which is situated along the Falling Waters Trail.

“I enjoy the kayaking because of the beauty of the lake,” Jane says. “The benefit is the solitude and relaxation. I do it for pleasure even more than the exercise—it’s my time to recharge.”

To others who want to use physical activity as a way to invest in emotional wellness, Jane suggests taking advantage of what’s already around you in Jackson County. “Once you do, you’ll learn to enjoy the process, not just the end result. You’ll want to make time for yourself each day. You’ll see a difference in your outlook.”