Archive for category: Jefferson County

Welcome to Week 16 of the Movin’ Mountains Fitness Challenge!

I found a really easy and healthy cauliflower fried rice recipe that has only 108 calories in a cup serving size. The recipe does not call for any lean protein but you could definitely add it to the rice. If chopping up the cauliflower to get it to the right consistency is too labor-intensive you can often find it at the store already in the correct form. The fit tip document is on breaking through weight-loss plateaus which we all run into at some point is a weight-loss program. With the program continuing for 2 more months this could definitely be something you are experiencing. Take a look at where you are at an see if any of these suggestions can help.

Attached are the recipe and fit tip of the week.

• Cauliflower Fried Rice
• Plateau

Have a great rest of your week!

-Carolyn Harvey

Welcome to Week 14 of the Movin’ Mountains Fitness Challenge!

Fit Tip:

Although fat got a lot of flak in the carb-crazy ‘90s, fat is actually very important to a healthy diet. Fat comes in two main forms: unsaturated and saturated fat. Unsaturated fats are oils — the kind that are fluid at room temperature (such as olive and canola oils). Saturated fats are solid at room temperature (think a stick of butter or glob of coconut oil).

You need both kinds in your diet, but the majority should come from unsaturated fats. The current recommendation is that you get about 25%-35% of your daily calories from fat (that’s 56-78 grams of fat on a 2,000-calorie diet), with no more than 10 percent (22 grams) coming from saturated fat.

So what does fat actually do for you?

1. It’s a major fuel source for your body (meaning it provides a lot of calories) and the main way you store energy.
2. You need fat to help you absorb certain nutrients, such as fat-soluble vitamins (vitamins A, D, E and K) and antioxidants (like lycopene and beta-carotene).
3. Fat is important in giving your cells structure.
4. Omega-3 fats, a type of unsaturated fat, are important for optimum nerve, brain and heart function. The one type of fat you don’t need are Trans fats, they are an artificial kind of fat found in partially hydrogenated oils and in lots of fast foods.

And by the way, eating fat won’t necessarily make you fat. Although it does have more calories per gram than carbohydrate and protein, fat makes food more flavorful and satiating, which may mean that you don’t need as much to feel satisfied. So when you look at your diet remember you need all nutrients and eliminating certain ones like carbs, fat etc. is never the answer.

Attached is the recipe of the week (one of my favorites which we had last Saturday) and a document related to the fit tip containing healthy fats to consume.

• Shanghai Pasta
• Healthy Fats

Keep up the good work of taking care of your health!

-Carolyn Harvey

Are  you in need of firewood? Beginning May 1st and continuing through May 31st, the Deschutes and Ochoco National Forest and the Crooked River National Grassland will offer free personal use firewood cutting, without the normal requirements to obtain a permit from a Forest Service Office or vendor. Firewood cutters will be able to take up to 4 cords of firewood for personal use only and will be required to follow the same rules and regulations that are in effect during the regular firewood cutting season. See the attached news release for more information.

Welcome to Week 12 of the Jefferson County Moivn’ Mountains Challenge!

Fit Tip:

I received a great article written in the New York Times by Andrew Reiner from a very good friend of mine on the benefits of walking especially in this stressful time. The article talked a lot about how many people (and men in particular…sorry about that) look at walking as not actual “exercise”. I thought about attaching the article but the quote I am putting in really addresses why you can walk and benefit from it:

• “ I embrace walking these days because it feels, well, fitting in these frantic times. As a blog post for the Anxiety and Depression Association of America puts it: “Psychologists studying how exercise relieves anxiety and depression suggest that a 10-minute walk may be just as good as a 45-minute workout”.
• If this terrifying, historic moment has done anything positive, it has forced us to slow down, to be more present, more aware.
• I walk now not just to get good exercise but to feel that connection to my breath, my feet and to the earth.

I did reattach the Walk Your Way To Health document that I put in your packets in case it is something you might want to share with others. I like it as a guide not only for walking but can be used as a tool to up your running at a doable pace. The recipe is one I tend to share every year, I make it regularly. It can be modified to use a white fish instead of salmon in case you do not like it.

• Fisherman’s Stew
• Walk Your Way to Health a 16 week plan

-Carolyn Harvey