2020 Movin’ Mountains Slimdown Challenge Week 7

/in /by

Welcome to Week 7 of the 2020 Jefferson County Movin’ Mountains Challenge!

Fit Tip:

Please see attached recipe of the week; another breakfast idea and fit tip on the importance of sleep. With all of the information going out about the coronavirus and how important it is to keep our immune system strong this is a good document on that.

Please Note: 

This Thursday and Friday were to be mid-point weigh-ins in Warm Springs and here in Madras. As of Tuesday at noon both of the facilities are screening everyone at the door and only letting in people as needed or if essential services are required. With that information we have decided to postpone mid-point weigh-ins at this time. I quite honestly do not know what that means but will keep you all in the loop as things move forward. It is my hope that you continue to make your health your priority, to access accurate information regarding the virus go the county website: www.jeffco.net click on departments and then Public/Mental health tab; health alerts and information will be there. Stay well…

-Carolyn Harvey

2020 Movin’ Mountains Slimdown Challenge Week 6

/in /by

Welcome to Week 6 of the 2020 Jefferson County Movin’ Mountains Challenge

Fit Tip:

I started lifting weights when I was in my mid 40’s. I had always been an avid runner but my upper body was losing muscle mass so decided it was time. I hired myself a personal trainer and got hooked. I experienced the ability to do many everyday activities so much better and when it came to cross-country skiing I could  not believe the strength I had in my thighs (quadriceps). There are a lot of myths out there about lifting weights and one of the big ones is that women think they are going to put on these huge muscles and get bigger. The ability to put on muscle mass is related to hormones and as women we have less testosterone then men which aids in putting on muscle mass. As a personal trainer I did train two different people who were competitive body-builders and it is definitely an extreme and in my opinion not a healthy lifestyle. I lift weights to stay strong and to do the everyday activities that are important to me.  Along with your physical appearance and fitness improvements, studies show that regular strength training will boost self-esteem and self-confidence. It helps fight depression and greatly impacts quality of life helping to relieve arthritis, many chronic conditions, restoration of balance and strengthening of bones in aging individuals (which means less falling), a healthier heart, sleep improvement, and glucose control.

The attached documents are on ten good reasons to strength train and the recipe of the week. Just try it!

Next week is already mid-point weigh-in for the program. They are totally optional and will be held in Warm Springs at the I.H.S clinic on Thursday March 19th from 1pm-4pm and on Friday March 20th at Jefferson County Public Health from 8am-5pm. I will send out an reminder again next week.

Looks like we are in for more beautiful weather…nothing like living in Central Oregon.

-Carolyn Harvey

2020 Movin’ Mountains Slimdown Challenge Week 5

/in /by

Welcome to Week 5 of the 2020 Jefferson County Movin’ Mountains’ Challenge

Fit Tip:

For the next couple of weeks I will be talking about one of my favorite subjects and that is exercise. I know to all of people it is not something they want or enjoy doing. As the attached document will address cardio-vascular exercise does help with weight loss since you are expending calories as you exercise. The bottom line in weight loss is the amount of calories you expend out numbers the amount of calories you take in. So if you can add some exercise and increase the deficit it can definitely help. One of the biggest reasons people do not exercise is because they get bored with what they are doing and quit. So it is important to find something you like to do and don’t be afraid to mix it up. Say one day you ride your bike, on another walk your dog and then play some tennis. Mixing it up will help with the boredom and keep you moving.

Here is the recommendation for adults from the American Heart Association on exercise:

  • Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
  • Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
  • Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
  • Gain even more benefits by being active at least 300 minutes (5 hours) per week.
  • Increase amount and intensity gradually over time.

If you look at the 150 minutes per week that divides out to around 20 minutes a day…even doing that amount in 10 minute segments is beneficial. Start slow so you can tolerate the exercise and do not set too high of an expectation for yourself.

Attached are the fit tip (on cardiovascular exercise) and recipe of the week. The recipe is one of my favorite breakfast foods…Margherita Pizza!! The pizza is simple, easy to make and very healthy since it is only tomatoes, low-fat mozzarella cheese and basil. Try it…

Have a great week!

-Carolyn Harvey

2020 Movin’ Mountains Slimdown Challenge Week 4

/in /by


Welcome to Week 4 of the 2020 Jefferson County Movin’ Mountains Challenge.

Fit Tip:

The importance of eating breakfast is huge. The document I attached has great information in it on that importance. It is a common question I get asked about every year and I think it is probably one of the most important goals you could accomplish in the Movin’ Mountain challenge is to eat breakfast on a regular basis. I like going back to comparing your body to a car in regards to needing fuel. If you wake up and do not eat breakfast you are expecting to get through the morning without any fuel…if your car was operating on empty where could you possibly go?

A couple of things about breakfast…what you eat does not necessarily need to be ‘breakfast food’; I typically have something else to eat in the morning like a salmon burger (I know it sounds crazy) or leftovers. But I need the protein with a good quality carbohydrate to get me through my mornings…I teach exercise classes early in the morning and have figured out what works for me. I really think figuring what works for you is hard with all of the hype about this diet and that diet. Not easy to navigate all of that!

The other comment I hear is that if someone eats breakfast they are hungry and want to eat all day long…well from last week if you get your body metabolism going yes you would need to eat throughout the day to fuel it. Plus eating breakfast breaks the fast from the previous evenings dinner. Think about it.

Attached are the healthy recipe and fit tip for the week. Since the fit tip is on the importance of eating breakfast I decided to include a breakfast omelet recipe to go with it.

Hope you are having a great week…the weather is unbelievable for February so get out and enjoy it!

-Carolyn Harvey

 

2020 Movin’ Mountains Slimdown Challenge Week 3

/in /by

Welcome to Week 3 of the 2020 Jefferson County Movin’ Mountains Challenge.

Fit Tip:
There are all kinds of ideas out there on how to eat, what to eat, when to eat and it can get very confusing and frustrating. I know what works for me…I am a grazer through-out the day and really like a lot of the snack options in the attached document. Also, eating within 1 hour after you get up is important and especially if you are planning on exercising right away in the morning. I have been asked many times if someone should eat before they exercise and the answer is yes. You need to think of your body as an automobile. If you do not fuel it does not run right? And, more importantly putting in quality fuel is necessary so a doughnut with coffee is not the best option! You should consider eating a healthy carbohydrate and protein like a hand full of blueberries with some yogurt on top before you exercise to get your engine revved up. Don’t eat too much if it upsets your stomach when you exercise.

Here is how I look at eating throughout the day. There is the starvation concept that your body will store food to get you from one meal to the next. So, if you only eat say at 7am then 12noon and then 6pm your body stores the food to get you to the next meal. If you ate every 3-4 hours (the same amount of calories ) your body would learn to burn that food up in-between meals and become more efficient at calorie expenditure. Most importantly is that breakfast meal…you haven’t eaten in how many hours so you really need to get that fuel in there. I plan to talk more about the importance of breakfast next week. So again with baby steps, try eating smaller amounts through-out the day for a couple of days and see how you feel.

I have attached the recipe of the week which is a very simple and healthy lunch option, plus a document created by Kacey Conyers; Registered Dietician from Warm Spring on 5 weight management tips including some snack options.

Hope you are enjoying the great weather…get out there and move and have a great rest of the week!

-Carolyn Harvey

2020 Movin’ Mountains Slimdown Challenge Week 2

/in /by

Welcome to Week 2 of the 2020 Jefferson County Movin’ Mountains Challenge.

Fit Tip:
Sit down every Sunday with your family and put together a menu for the week. My husband and I have been doing this for 20+ years and it is so helpful. Number one it saves us tons of money because we shop for everything and have it available at home to cook. You can also look at what you are eating and try to vary your meals. We always include fish at least 2 times a week and watch the high fat easy meals. Most people are so busy with life that includes working, kids, activities etc. that taking the time to figure out what to cook when you get home is hard and have a tendency to stop and pick up fast food. I always say to take baby steps so if planning for an entire week is too much now try 2-3 times and see how you do. Simplify your life by having a plan and you are more likely to succeed.

I have attached a healthy chicken burrito bowl recipe below.

I hope you are enjoying this great weather. Get out and move and have a wonderful week!

-Carolyn Harvey

2020 Movin’ Mountains Slimdown Challenge Week 1

/in /by


Welcome to Week 1 of the 2020 Jefferson County Movin’ Mountains Challenge.

Fit Tip:
Having done this program for many years the one thing I find is that a number of participants set too high of goals for themselves so as the end of the challenge approaches they give up. With this in mind, I encourage everyone to set SMART goals for themselves. A realistic weight loss goal is 1.5-2lbs. a week so that can be anywhere from 16lbs. to 32lbs. during the 16 weeks. I also say that life gets in the way (birthday parties, invite out to dinner, getting sick etc.) so setting a lower goal is my best advice. I am also a strong advocate of losing weight slowly so you can keep it off. I have seen many participants lose a very large amount of weight but do not keep it off. My goal for you is to lose to and keep it off. Ask yourself how many times have you lost weight but to gain it back again? The hard part is keeping it off…so slow and steady is what works for a lifetime!!!

I have attached a healthy meatloaf recipe and a document on setting “SMART” goals for the 16-week challenge below.

Have a great week!!

-Carolyn Harvey

2020 Movin’ Mountains Slimdown Challenge

/in /by

Registration for the 2020 Movin’ Mountains Slimdown Challenge is now closed.

 

Jefferson County’s annual Movin’ Mountains Slimdown Challenge will be taking place between January 23-May 16, 2020. For those of you new to to Movin’ Mountains, it is a health and fitness improvement challenge that encourages and supports its participants over the course of 16 weeks. This challenge is a partnership between several Jefferson County organizations including: Jefferson County Public Health (JCPHD), the Madras Pioneer, Madras Medical Group, St. Charles of Madras, Madras Aquatic Center, Anytime Fitness, Local Motion and Madras Athletic Center. At the end of the 16-weeks there will be prizes awarded to the winners of each category, along with a prize for each participant that has lost 5% or more of their body weight. If you are looking for a positive way to improve your health or a great way to get engaged in your community through friendly competition, come join in on the Movin’ Mountains Challenge.

Don’t forget to check back each week in for a fit tip and healthy recipe, provided by Movin’ Mountains Organizer Carolyn Harvey.

 

Additional important dates include:

  • Optional Mid-Point Weigh-Ins:
    • March 19, 2020; I.H.S Clinic 1pm-4pm
    • March 20, 2020; Jefferson County Public Health Department 8am-5pm
  • Final Weigh-Ins:
    • May 14, 2020; I.H.S Clinic 8am-6pm
    • May 15, 2020; Jefferson County Public Health Department 8am-6pm
    • May 16, 2020; Jefferson County Public Health Department 9am-2pm

 

For more information visit: Movin’ Mountains Slimdown Challenge

 

The Jefferson County Winter Shelter

/in /by

Most of us take our homes and the protection they provide for granted. However, some in our community find themselves huddling up against a downtown building to get out of the wind and snow during the cold Central Oregon nights. While having a safe and warm place to spend the night hasn’t always been an option for everyone in our community; this winter in Madras will be different. Shepherd’s House Ministries, Jefferson County Faith-Based Network, the Madras Gospel Mission, First Baptist Church, Living Hope Church, Metolius Friends Church, Madras Free Methodist Church and Cornerstone Baptist Church have partnered together to provide shelter on the coldest of nights to individuals who would otherwise spend the night outside. When night temperatures are predicted to be below 32 degrees the shelter will be opened at 6:00 PM. By checking the winter shelter voice message after 2:00 PM (541-325-2478) individuals can know whether or not the shelter will be open for the night. Shelter staff will be on sight each night to register the guests, provide a simple hot meal, engage in conversation, play board games, and help the guests get settled for the night. There are shelter guidelines and policies that help to make the shelter a comfortable and safe place for each guest. Guests that don’t comply with the guidelines and policies are asked to leave the shelter. Once a guest leaves the shelter they are not allowed to return later that night. Shelter staff stay awake during the night so guests can rest knowing their possessions are secure and they are safe. In the morning guests help clean up the shelter area, are fed a hot breakfast and leave the shelter by 7:00 AM.
The first night the shelter was open in early November there were only two individuals who stayed the night, but within a couple of weeks word about the shelter had spread. The shelter now regularly hosts 15 or more people each night. The shelter provides a place for the sheriff and police to direct homeless individuals to so they are not spending the night “camped” on private property or in the doorways or entries of businesses. The hospital emergency room has also directed an individual who was being released from the ER but didn’t have any place to go for the night to the shelter. Increasingly, the information about the shelter is being disseminated throughout the community.
The winter shelter has been supported by scores of businesses and individuals in our community through in-kind donations and cash gifts. Some of the shelter’s generous donors include: Phil’s ACE Hardware, The Madras Pioneer, the City of Madras, Jefferson County Fire District #1, Jefferson County Health Department, Madison Laundry, the Community Food Network, LINC, Boy Scout Troop #65, St. Charles-Madras, Bank of the Cascades, NeighborImpact, Oregon Beef, COSI and many, many individual families. Donating to the Jefferson County Winter Shelter is easy to do online through Shepherd’s House Ministiries website. Go to www.shepherdshouseministries.org and click on the “Donate” tab at the top of the home page. Scroll down the page and click on the “Jefferson County Cold Weather Shelter” button. Through a collaborative effort we can make a difference in our community.