Are you taking part in the 12 days of Fitmas with the UAMS Fitness Center’s Lindsey Miller?
Find all the videos here for each activity:
Are you taking part in the 12 days of Fitmas with the UAMS Fitness Center’s Lindsey Miller?
Find all the videos here for each activity:
The holidays are here! Storytelling, children playing, turkey stuffing and laughter fill the air. For many, Thanksgiving means mixing a little bit of old with a little bit of new. It’s time for the sweet potato recipe passed down from four generations ago and new traditions brought by new marriages and babies being born.
As you gather with friends and family this year, celebrate the time of being together and make sweet memories during your festivities. As a part of National Diabetes Month, take care of your loved ones by considering healthy options as your prepare your feast. Add vegetables of all colors to your table to heighten vitamin and mineral consumption. Use less sugar and butter while cooking to minimize calorie intake. Make sure you have lean meat choices so those with diabetes will have plenty of non-carbohydrate options.
If you or your loved ones are pregnant and also have diabetes, it is important that your breakfast meal be lower in carbs. Save fruit for an afternoon snack. And serve eggs or leftover turkey/ham with the first meal to aid a feeling of fullness and satisfaction throughout the day.
A good approach for anyone with diabetes during the holiday season is to put two to three hours, between the main meal and dessert. This allows your blood sugar to drop closer to normal before it rises from the sweet food. And of course, a small slice is best.
If you or your loved one are pregnant this holiday season and need help finding a doctor, contact our Angels hotline at 501-526-7425. Even if you live far from UAMS, we offer telemedicine services to help with your diabetes in pregnancy.
If you are not pregnant, and would like advice from a registered dietitian in managing your diabetes, call 501-526-6477. If you are not a UAMS employee or student, you will need a referral from your PCP.
Zucchini, Yellow Squash, Red Onion, Carrots, Red/Orange/Yellow Bell Peppers, Olive Oil, Kalamata Olives.
Rinse and cut vegetables (except olives) into any shape, but small enough for one bite. Place in mixing bowl and add 1 Tbsp olive oil. Mix well and add a pinch of salt and pepper. Pour onto roasting pan and place in oven at 400 degrees for 30 min or until tender. Add Kalamata olives last 5 minutes. Serve immediately.
Delicious and beautiful low-carb dish!
By Lindsey Miller, Fitness Coordinator at the UAMS Fitness Center
While there’s nothing wrong with complicated movements, they don’t make for better results. Complicated workouts can cause you to feel self-conscious and can lead you to lose track of correct form or sets/reps. These things combined could cause you to skip your workout all together. Instead, stick to simple movements!
Many people assume they need access to every kind of equipment in order to have a good workout. This couldn’t be further from the truth! You can get a great workout just about anywhere. Try this do-anywhere workout and see for yourself — back-to-back for five rounds:
You do NOT have to spend hours working out to get results! Your results are actually dependent on the intensity of your workouts, not the duration. In order for your body to change, it has to be challenged at each workout. Instead of adding more time, how about adding more reps, using heavier weights, or shortening your rest periods!
While it’s true that your burn more calories doing cardio, resistance training is proven to help you keep burning calories even after your workout is over. Muscle burns three times more calories than fat and the only way to build muscle is through resistance training.
When you go to the gym without a plan, you might find yourself doing the same workouts over and over, or constantly doing different things and not seeing any progress. You may waste time trying to figure out what exercise to do next. You aren’t able to track your progress, because your workouts are not consistently pushing you. All of these things will keep you from seeing results.
Want a plan to keep you on track and help get you the results you desire?
Stop by the UAMS Fitness Center on the 8th floor of the Rahn Building and see Lindsey or Adam for your personalized fitness plan today!
Josephine Jackson is an A.P.R.N., who has been practicing nursing since 1989, and works at our UAMS East Regional Campus in Helena. Josephine was nominated to tell us the story of her journey to better heath!
What part of your journey to better health has been the most challenging?
A diagnosis of breast cancer came into my life in 2013, the year I was set to graduate from University of Alabama Doctoral in Nursing Program. I had just found out I was about to be a grandmother again. It was as if everything was happening all at once. I had to start chemo as soon as possible. My whole world changed so quickly. However, this wonderful doctor called me that night and told me that we could beat this. The power of positive thinking and the importance of positive energy in a life-changing situation cannot be over emphasized.
I went through chemo without any problem. I actually was always doing homework while doing chemo so I had something else to focus on, which helped tremendously. Treatments went well. Aside from losing my hair, I was fine. I graduated in December 2013. One of the healthy lifestyle changes I made was to focus more on plant-based foods. I continued to exercise and I learned to laugh. The most challenging part of my journey to better health has been consistency with physical activity. My excuse would be ‘I do not have time, I have to do charts, see patients.’”
What activities are you participating in?
I recently participated in Zumba class and a line dance class. I am president of our local Breast Cancer Support group in Phillips County.
As a survivor of breast cancer, you are a great voice to those you work within your Breast Cancer Support group. Can you tell us about the group and how it has impacted your health?
Our group has about 15 members ranging in survivorship from three months to over 15 years. This group has an effect on my spiritual/mental health. The positive impact on my health has been the times I have worked clinic all day, get in the meeting, and feel renewed with a passion to keep going. Group members share stories, challenges and have evolved into women who see the group as a support mechanism.
What advice could you give someone who wants to make changes for a healthier lifestyle?
My advice for someone who wants to make changes for a healthier lifestyle is 1) Set realistic and achievable goals 2) Look at food and exercise as medicine with daily prescriptions 3) Think positive thoughts and have an attitude of gratitude 4) Get a good night’s sleep 5) Understand that lifestyle change is more than diet and exercise.
UAMS offers employees several tools to aid in efforts to give up tobacco.
By Yavonda Chase
UAMS Tobacco Treatment Specialists (TTS) are available for individual consultations for employees taking the UAMS pledge to quit tobacco or for those wishing to learn about the options for smoking cessation.
Appointments scheduled by calling 501-526-5448. This is a message only phone requiring the caller to leave their name and a call back number. Callers will receive a response from a Tobacco Treatment Specialist within three (3) business days.
What the TTS will do:
Tobacco Cessation Group Class – offered as needed
QuitGuide – Smart phone App
Get 24/7 support with a Smokefree app for your smart phone. These free apps offer personalized help based on your smoking patterns, moods, motivation to quit, and quitting goals. Tag the locations and times of day when you need extra support. Available for iOS and Android phones. Available for download from Google Play or the Apple Store. To learn more or to download the app go to www.bewellarkansas.com
The College of Health Professions put a box of yard games in the courtyard area. Students are getting out and having fun between classes. The box is in the walkway by the backdoor of Radiologic Imaging Sciences as you are heading to Building 6A. Let your students know that it is there for them to use.
It includes:
Jami Schmidt, PA-S, president of the Class of 2021, joined in the fun and had this to say: “The PA students are very excited and grateful for the fun new equipment, and we have already been putting it to good use. We find it very beneficial to take a few minutes out of our busy school schedule to play stress-relieving games such as whiffle ball or pick up the Hula-Hoops. We love how the COHP noticed our affinity for playing games outside and fostered that by providing a sodded courtyard and sports equipment.”
If you are over in the COHP area around lunch time, jump in a game or two!
By Sarah Childs, dental hygiene student at UAMS
When October rolls around, people automatically think about Halloween and Halloween candy and another start to a fall season. A hidden treasure in October is Dental Hygiene Awareness month. We want to recognize the dental hygienists around the world and the importance of oral care.
Here are a few tips that your dental hygienists want you to know. Brush TWO times a day, in the morning and before you go to bed. Did you know that there are over 700 different kinds of bacteria in your mouth? Brushing correctly twice a day will improve the health of gums and decrease the amount of bacteria that we get from eating, drinking sodas and chewing Halloween candy. It is important to have regular checkups with your dentist and dental hygienist. These visits will ensure that your oral tissues remain healthy. Your dental hygienist would love to educate you and answer any questions that you may have about your individual needs.
And of course, don’t forget about… flossing! Studies have shown that flossing removes 80% of bacteria in the oral cavity. Flossing can greatly improve your gums and remove fast acting plaque between your teeth. Our goals are to educate our patients on the correct brushing and flossing techniques and provide preventive dental care. Last but not least, fluoride! Fluoride helps replenish minerals in tooth structure and prevent early decay.
Don’t forget to make your hygienist happy next visit by starting now. We are not “tooth cleaners”, we are life savers.
Our Get Healthy UAMS wellness program has been working with the University of Arkansas, Fayetteville, on a survey to give us a picture of the health of our faculty, staff and students. Please take part in this survey so we can learn what we can do to better serve your wellness needs here at UAMS. The College of Medicine, College of Public Health and the College of Health Professions have all contributed portions of the survey.
Team UAMS members who complete the survey can enter a drawing for some UAMS swag. Simply print the confirmation screen at the end of the survey and scan it OR take a screenshot on your computer or phone and send that confirmation photo, along with your name, to nkcannady@uams.edu.
This survey is completely anonymous, and no one can trace your answers back to your randomly generated number. The survey results will be available once we have concluded our survey. Initially, we will have the survey open for one month. Depending on responses, we may extend that deadline.
This is a great use for over-ripe bananas. You can also use almond or soy milk for a dairy-free version.
1 each banana, overipe, peeled, frozen
1 Tbsp Peanut Butter, natural, no sugar added
1/4 cup Milk, reduced fat
1.Gather all ingredients and equipment.
2.Place all ingredients in a blender and puree until smooth. If too thick, add more milk, 2Tbsp at a time.
3.Enjoy immediately!
A scromblet is the name given to an omelet; a quick and easy way to add veggies to your breakfast!
2 eggs
2 two egg whites
1 1/2 cup Spinach, washed, dried, chopped
1/4 tsp Kosher salt
1/2 tsp Black pepper, ground
1/4 tsp thyme, dried
1 tsp olive oil
2 Tbsp cheddar cheese, low-fat, shredded
1.Gather all ingredients and equipment.
2.In a medium bowl, whisk eggs and egg whites together. Add spinach, salt, pepper and thyme. Whisk until combined. Set aside.
3.Heat a medium saute pan on medium heat, add oil.
4.Pour egg mixture into pan. Fold eggs with a spatula or spoon until eggs are almost set (about 2 minutes).
5.Turn off heat and place the cheese in a even layer on top of the eggs. Cover pan and allow to sit for 1 minute to melt cheese. Serve immediately!
An egg-less “scrambled egg”. The addition of turmeric adds great color and flavor to this versatile dish!
14 ounces Tofu, firm, cubed
1 Tbsp Olive Oil
1/2 each Onion, julienned
1 clove garlic, minced
1 cup Kale, ribs removed, chopped
1/4 tsp Salt, Kosher
1/2 tsp Black Pepper, ground
1/2 tsp Turmeric, ground
1/4 cup Parmesan, shredded
1/4 cup Parsley, chopped
1 each, Avocado, sliced
6 slices Whole Wheat Bread, Toasted
Preparation:
1. Gather all ingredients and equipment.
2. Drain excess water from tofu and cut into small cubes. Set aside.
3. In a medium sauté pan, heat the olive oil on medium heat. Sauté the onions, garlic and mushrooms until brown.
4. Add the tofu and break it apart so the consistency resembles scrambled eggs. Add extra olive oil if
tofu is sticking to the pan.
5. Add the red peppers and kale. Sauté for 2-3 minutes.
6. Add the salt, black pepper, ground turmeric, Parmesan, and parsley.
7. Toast the bread and serve it with the scrambled tofu and sliced avocado.
Overnight oats are a quick and easy way to have breakfast ready in the morning, or to have on-hand for a
snack.
1 1/3 cups Oatmeal, old fashioned or rolled
1 1/3 cups Yogurt, low-fat, unsweetened
1 1/3 cups milk, 1% or unsweetened almond milk
2 Tbsp Granulated sugar, or honey
2 tsp Vanilla Extract
1 cup Peaches, canned, in 100% fruit juice
Preparation:
1. Gather all ingredients and equipment.
2. In a large bowl, mix together the oats, yogurt, milk, sugar, vanilla and liquds from the peaches.
3. In four separate containers (bowls or mason jars), pour the oatmeal mixture.
4. Top each container with the peaches. Cover and store in the refrigerator for up to 5 days.
Perfect with pancakes or waffles. Great over yogurt too!
4 cups Berries or other fruit, frozen or fresh
2 Tbsp Sugar (can substitute with honey)
1 cup water
Preparation:
1. Gather all ingredients and equipment.
2. In a small saucepan over medium heat, add all the ingredients.
3. Simmer for 10 minutes, then mash the berries. Simmer for an additional 10 minutes.
4. Remove from health and let cool slightly. Serve warm.
Variation: You may use strawberries, blueberries, blackberries, raspberries or a combination. You can also try other fruits such as pineapple, apples, mango or peaches!
Employee Nutrition Clinic–
Between what you hear on TV and read in the news, eating right can seem like a real challenge. But it doesn’t have to be. Whether you want to slim down, lower your cholesterol or simply eat better, a registered dietitian can help you weed through the murky waters of nutrition misinformation and provide sound, easy-to-follow nutrition advice.
Fad diets may sound like the quick ticket to weight loss, but they rarely work for very long. A registered dietitian will partner with you to develop a safe, effective weight loss plan that you can stick with for the long haul. To guide and motivate you, an RD will use creative and out-of-the- box strategies to help with meal planning, grocery shopping, food journaling and mindful eating.
Real Appeal Program for those on UMR insurance–
Real Appeal is available to our members at no additional cost. Our approach is based on decades of clinical weight loss research focused on simple steps combined with personalized tools and support. Real Appeal members who attended 4 or more sessions during the program lost 10 pounds on average. Talk to your doctor before starting any weight loss program.
*The Real Appeal program is provided at no additional cost to eligible members as part of their covered health insurance plan.