1. health and fitness
2. weight loss

WWW.OGDENREGIONAL.COM
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JANUARY 2015
Surprising Facts About
Eating Breakfast
Popular wisdom says starting the day with breakfast is key to successful weight
loss. However, a recent 16-week clinical study (the gold standard of scientific
research) of overweight adults trying to lose weight found no difference in the
amount of weight lost between breakfast eaters and those who skipped the
morning meal. Serial breakfast skippers
welcomed these results, even though the
researchers at the University of Alabama
at Birmingham pointed out a longer trial
could produce different outcomes.
While breakfast may not impact weight
loss, there may still be plenty of good reasons
to make breakfast part of your routine.
Starting your day with a high-protein
breakfast can help regulate blood sugar
and control hunger, which may help
you maintain a healthy weight. Just be sure your breakfast plate is filled with
nutritious foods instead of sugary, fat-laden items.
Should You Join the Breakfast Club or Not?
Ultimately, whether you eat breakfast or not is a highly personal decision based
on your lifestyle and how you feel when you wake up. If your routine works for
you, there may be no reason to make a change. However, the latest research may
make you think twice about how you start your morning. Here’s a snapshot of
recent research.
Having breakfast probably won’t boost your metabolism. A three-year,
randomized controlled trial at the University of Bath in England found
that eating breakfast did not affect participants’ resting metabolic rate. This 2014
1
continued on next page
ISSUE
FOCUS
Nutrition & Weight
Management
Memory Screenings
Jan. 5 and 12
12:30 - 4:30 p.m.
Appointments required.
Screening is free.
See page 5 for details.
Healthy Conversations
“Why Can’t I Lose Weight?”
Tuesday, Jan. 13
6 p.m.
Oak Room
RSVP by calling 866-887-3999
See page 8 for details.
“Voice Matters”
Tuesday, Jan. 27
6 p.m.
Oak Room
RSVP by calling 866-887-3999
See page 8 for details.
1
H2U at Ogden Regional Medical Center
5475 South 500 East
Ogden, UT 84405
HEALTH TO YOU
Breakfast Facts
continued from front page
study called the Bath Breakfast Project
contradicts less rigorous studies that
showed a metabolic boost.
2
People who eat breakfast
tend to move more. The Bath
Breakfast Project measured participants’ daily activity with portable
monitors and found that those who
ate breakfast expended more energy
throughout the day.
3
Breakfast eaters have better
blood sugar control, according
to the Bath Breakfast Project. Keeping
blood sugar steady can help limit hunger or overeating later in the day.
4
Not eating breakfast can reduce
overall calorie intake. In a small
study at Cornell University, researchers
found college students who skipped
breakfast consumed about 400 fewer
calories throughout the day. However,
the study did not look at how this
affected weight or other factors.
5
Eating breakfast is linked to
weight maintenance. The
National Weight Control Registry
found that about 8 of 10 people who
lost 30 or more pounds—and kept
them off—eat breakfast regularly. This
doesn’t prove that having a morning
meal improves weight control, but
there does appear to be a link between
the two.
6
Exercising before breakfast
may increase calories burned.
Participants in a small study who exercised before breakfast burned up to
20 percent more body fat than those
who ate first, according to research published in the British Journal of Nutrition.
CURIOUS
MINDS
You’re doing the same workout
day after day. Muscles become more
efficient and burn fewer calories if they
frequently do the same motions.
2 H2U.com
There’s no magic breakfast
routine that works for everyone.
If you’ve never been a breakfast eater,
you may want to try it out for a week or
so to see how it affects your mood and
energy level. If you typically eat breakfast,
consider how you can make it healthier
by including whole grains, fruit and
protein. Avoid the temptation to grab one
of those bacon, egg and cheese biscuits
from the drive-through, and choose a
well-balanced selection of foods throughout the day. n
Fix: Subtract the calories you would
have burned if you had not been working out from the calories burned during
exercise. This number will be the extra
calories you’ve burned for the day.
If I exercise more,
shouldn’t I be
losing weight?
Many people think if they work out
more, the pounds will start to melt
away. Unfortunately, simply increasing the amount of time you exercise
may not lead to significant weight loss.
You also need to cut calories. To lose
1 pound, you need to burn about 3,500
more calories than you consume.
If you’re cutting calories and exercising more, but still not achieving the
results you want, you may be making a
few common workout mistakes.
7
Skipping breakfast may impair
thinking and test performance.
Children who have a poor nutritional
status seem to be at greatest risk
for performance problems, according to Nutrition Research Reviews.
More research is needed to confirm
this cause and effect for different age
groups and different tasks.
You decrease overall activity
after your workout.
Fix: Keep an activity log to see if you
are resting more on exercise days.
Fix: Mix up your activities! Try circuit
training, which involves doing several
sets of strength and cardio exercises
with little or no rest between sets.
You’re not doing enough musclebuilding activity. (Muscle tissues burn
more calories than fat tissues.)
Fix: When lifting weights, lift enough
to challenge your muscles. Focus your
strengthening workouts on big muscle
groups for the best metabolic boost.
You overestimate calories burned
during exercise. Burning 200 calories
on the treadmill doesn’t increase your
daily total by 200 calories because
exercising is replacing other calorieburning activities.
If you follow these tips, you should
begin to see results. If not, move more
throughout the day, and look at other
lifestyle factors that can make it hard to
shed weight, including high stress, lack
of sleep or health problems. n
Eating Well
on a Budget
It’s no secret that healthy foods cost
more than cheap, processed foods, but
the cost difference may be less than
you think. Researchers at the Harvard
School of Public Health have estimated
that eating healthier foods costs about
$1.50 more per day per person. Still,
for families on a limited budget, this
difference can add up over time.
That’s why Leanne Brown, a foodstudies scholar, wrote the Good and
Cheap cookbook for people with limited
incomes. Brown wanted to show that
we can eat healthy on a $4 per day
food-stamps budget. Even
better, she offers the
cookbook free online.
(Download a copy at
LeanneBrown.com.)
In addition to
trying some
of Brown’s
recipes, here
are more ways
to stretch your
food dollars:
9 Fine Reasons to Shed a Few
We all know being overweight can raise serious health risks.
But improving our health doesn’t require becoming a Skinny
Minnie. Studies show losing just 10 percent of your
body weight can significantly lower your risks for
many diseases. When you lose weight, you’re
likely to enjoy these benefits …
MORE
energy
LOWER
blood
pressure
BETTER
blood sugar
control
IMPROVED
cholesterol and
triglycerides
✓ Buy commonly used
ingredients in bulk.
✓ Build your pantry over
time. Set aside a small portion of your
budget each week to buy spices or more
expensive items like olive oil.
✓ Plan to use ingredients in several
meals. And, use up leftovers.
✓ Shop for in-season produce—it’s
less expensive.
✓ Control meat portions. Meats can
be expensive, so avoid serving large
portions.
✓ Fill up on whole grains. Brown rice
and whole-grain noodles are good for
you and are a tasty base for meals.
✓ Plan meals around sale items at
your local grocery store.
✓ Check coupon sites, including the
H2U.com Coupon Center. n
LESS
joint pain
HEALTHIER
heart
SMALLER
cancer risk
ENHANCED
sleep
quality
FEWER
digestive
problems
3
HEALTH TO YOU
Calendar of Events: January
Walking Club at the Newgate Mall
Tuesdays & Thursdays, 8:30 a.m.
Jan. 1: Happy New Year
Jan. 2: Bunco, 11 a.m.
Jan. 5: Memory Screenings, 12:30 - 4:30 p.m.
Jan. 8: Book Club, 10:30 a.m.
Jan. 8: “Walking With Dinosaurs,” 7 p.m.
Jan. 12: Memory Screenings, 12:30 - 4:30 p.m.
Jan. 13: Healthy Conversations: “Why Can’t I
Lose Weight?” 6 p.m.
Ogden Regional Medical
Center Exercise Classes
Wasatch Fitness
Exercise Classes
Social Activities
5475 S. 500 E.
801-479-2075
5349 S. Adams Ave., Suite A
801-479-9865
Body Ball Yoga
Pilates
Thursday, Jan. 8, 10:30 a.m.
H2U Classroom
This month’s read is Love in the Time of
Cholera by Gabriel Garcia Marques.
February’s book: The Sleepwalkers: How
Europe Went to War in 1914 is historian
Christopher Clark’s riveting account of the
explosive beginnings of World War I. Clark
offers a fresh look focusing not on the
battles and atrocities of the war itself, but
on the complex events and relationships
that led a group of well-meaning leaders
into brutal conflict. 4.5 out of 5 stars
Monday
9:30 - 10:30 a.m.
Oak Room
$5 per session
Bring large stability ball.
Yoga
Tuesday and Friday
9:30 - 10:30 a.m.
Oak Room
$5 per session
Tai Chi
Wednesday
9 - 10 a.m.
Oak Room
$5 per session
Monday
4:30 - 5:30 p.m.
Thursday
5:30 - 6:30 p.m.
Smooth Cardio
Monday and Friday
8 - 9 a.m.
Zumba
Wednesday
8 - 9 a.m.
Thursday
8 - 9 a.m.
Smooth Movement
Monday, Wednesday and Friday
11:30 a.m. - 12:30 p.m.
Jan. 15: Foot Clinic, 1 - 3 p.m.
Jan. 21: Chat N’ Chew, 11:30 a.m., Village Inn
Jan. 21: H2U Blood Drive, 9 a.m. - 5 p.m.
Jan. 27: Healthy Conversations: “Voice
Matters“ 6 p.m.
Book Club
Chat N’ Chew
Wednesday, Jan. 21, 11:30 a.m.
Village Inn, 1765 Skyline Dr., South Ogden
$8 - $12
Village Inn offers breakfast all day long
as well as local favorites like chicken fried
steak, chicken pot pie and slow roasted
turkey. Don’t forget to order pie for
dessert!
Foot Services
Thursday, Dec. 18, 1 - 3 p.m.
H2U Classroom
$15
Foot service includes: foot soak, toenail
trim, nail smoothing, corn/callus buff
and foot massage. The provider is unable
to perform this service for those with a
diabetic condition, foot wound or vascular
disease. Appointments are required. Call
Jeanne at (801) 645-4111.
H2U Walking Club
Tuesdays and Thursdays, 8:30 a.m.
Newgate Mall
4 H2U.com
H2U Blood Drive
Wednesday, Jan. 21, 9 a.m. - 5 p.m.
MountainStar Blood Services
Suite 105 at Ogden Regional
Did you know that every 2 seconds
someone in the U.S. needs blood? Join
H2U as we help meet that need by
donating blood. Give the gift of life and
receive a $3 coupon to use toward your
H2U Membership.
Broadway Across America Shows
“Mamma Mia”
Saturday, March 14, 2 p.m.
Kingsbury Hall
$66 per ticket
Deadline: Feb. 9, 2015
On the eve of her wedding, a daughter’s
quest to discover the identity of her father
brings three men from her mother’s past
back to the island they last visited 20 years
ago. You will be enchanted by ABBA’s
timeless songs in this tale of love, laughter
and friendship.
“Once”
Saturday, April 11, 2 p.m.
Kingsbury Hall
$66 per ticket
Deadline: March 2, 2015
An enchanting tale of a Dublin street
musician who’s about to give up on his
dream when a beautiful young woman
takes an interest in his songs. As the
chemistry between them grows, his music
soars to powerful new heights. “Once” is
an unforgettable love story about going for
your dreams.
For more information or to order tickets,
please call 801-479-2075.
Upcoming Travel
Memory Screenings
Southern Charm Tour
Monday, Jan. 5 and Jan. 12
12:30 - 4:30 p.m.
H2U Classroom
Appointments are required for this FREE
screening.
Call 801-479-2075 to schedule your
appointment.
Are you becoming more forgetful? Do
you have trouble remembering names,
appointments, birthdates or where you
left your car keys? We all experience
memory lapses as we age, but there might
be another reason you keep forgetting
things! This 30-minute private screening,
provided by a geropsychologist, will help
measure indicators such as Alzheimer’s,
dementia and prescription drug
interactions. Screenings are free and will
take about 30 minutes.
Join H2U on Tuesday, Jan. 20 for a free
educational workshop from 11 a.m. - Noon
in the H2U classroom. Workshop will
discuss the 10 Early Signs of Alzheimer’s
Detection.
Knight Tours and Cruises
March 25-31, 2015
Round-trip airfare from Salt Lake City
($250 deposit)
$1,799 per person dbl occ
Visit such sights as Jekyll Island, Magnolia
Planation and Gardens, Civil War
sights, plus additional Southern mustsees! Savannah’s historic district and
cobblestone streets are sure to take you
back in time.
The Best of Canada/New England
Brian Judd Tours
Aug. 12-23, 2015
Round-trip airfare from Salt Lake
$2,795 per person dbl occ ($900 deposit)
Enjoy a Niagara Falls boat ride, 1,000
Island National Park Cruise, an Anne of
Green Gables experience and more! You
will enjoy the historic sites and locations
this tour has to offer. Toronto, Quebec,
Montreal, Halifax, Bar Harbor, Prince
Edwards Island and much, much more!
Mail deposit to:
Ogden Regional H2U
Attn: Trudy Peterson
5475 S 500 E, Ogden, UT 84405
H2U Day Trip
Salt Lake City
Saturday, Feb. 28, 11 a.m. - 5 p.m.
$60 per person (includes bus, play, lunch
and tips.)
H2U members are invited to join us for a
day trip to Salt Lake City to see “Ghost:
The Musical” at Hale Centre Theatre and
enjoy lunch at Chuck-A-Rama. First
come first served limited to 50 people.
Call Trudy at (801) 479-2075 for more
information.
It’s Never Too Late to Improve Heart Health. People who shed bad
habits from their youth reduced their risk of developing coronary artery disease later
in life. And, the changes weren’t necessarily major overhauls. Even slight increases in
exercise levels or minor dietary adjustments were beneficial. (Source: Circulation)
5
HEALTH TO YOU
Train Your Brain to Love Healthy Food
Mediterranean
Fish Stew
This flavorful stew is packed with
healthy omega-3 fatty acids. Meaty white
fish like cod, grouper and haddock work
well in this Italian-style stew, or replace
half the fish with shrimp or scallops.
Ingredients:
¼ cup olive oil
1 cup chopped onions
1 cup chopped celery
1 green bell pepper, chopped
1 red bell pepper chopped
3 garlic cloves, minced or pressed
Pinch of crushed red pepper flakes or
cayenne
2 cups bottled clam juice
28-ounce can Italian-flavored tomatoes,
chopped or crushed
½ cup red wine
1 lb. cod
2 tablespoons lemon juice
Ground black pepper to taste
Directions: In a soup pot, sauté onions in
olive oil on high heat 2 minutes, stirring
constantly. Add celery and bell peppers.
Sauté, stirring 2 minutes. Add garlic,
crushed red pepper flakes or cayenne.
Lower heat, cover and cook 2 minutes.
Add clam juice, tomatoes and wine. Cover
and simmer 15 minutes. Add cod, and cook
4 minutes. Stir in lemon juice and season
with pepper to taste. Makes 6 servings.
Nutrition information (per serving):
Calories 247, Total Fat 9 g, Carbs 18 g,
Protein 19 g, Sodium 492 mg, Sugars 8 g n
H2U National Office
P.O. Box 1300
Nashville, TN 37202-1300
6 H2U.com
H
ave you ever wished, even
fleetingly, that you craved
broccoli instead of French
fries, or fruit instead of ice
cream? Scientists think it may
be possible to train yourself to yearn for healthy
foods instead of junk.
A pilot study published in Nutrition &
Diabetes used MRI scans
to see how the brains of participants in a six-month weight-loss
program reacted to the healthy
changes in their diets. They found
the brain’s reward center became
more sensitive to healthier, lowercalorie foods and less sensitive to
unhealthy foods.
To retrain your brain to love healthy
foods, you have to eat healthier. In time,
your cravings should naturally start following your diet. To get started, try these tips:
> Reorganize food storage. Move
guilty pleasures to hard-to-reach
shelves, behind a closed door, or in
opaque containers. Store healthier
foods in clear containers and
accessible places.
> Don’t ban treats.
Banning favorite foods
may make you crave
them all the more.
Instead, just enjoy small
servings once in a while.
> Try, try and try again. It can take
multiple exposures to learn to like
some foods, so don’t rule out kale
after the first bite. Keep trying to
develop your taste buds.
> Tote around healthy snacks. Precut veggies can fill a craving for crunch.
An apple can satisfy a sweet tooth.
> Spice up your menus. Avoiding food
boredom will keep you from going on
an ice cream or French fry binge. n
MONTHLY CHALLENGE:
fresh ice or refrigerated. Don’t buy fillets
that smell fishy, sour or like ammonia. If
the fish has a head, its eyes should be clear.
Gills should be red, not brownish, and the
skin should be firm, shiny and free of slime.
Frozen fish should be frozen solid. Pick
a package from the bottom of the freezer
that isn’t more than three months old.
Also avoid packages that show signs
of freezer burn or have ice crystals,
indicating the fish may have been frozen
a while, or thawed and refrozen.
Pre-breaded fish should be skipped
altogether. These products are typically
high in fat and calories.
Cooking fish is fast and easy. Varieties
like salmon and tilapia taste great baked.
Simply brush with olive oil and top with
fresh or dried herbs, lemon zest, salt and
pepper. n
Eat fish twice a week
There are many
reasons to eat fish!
Besides being delicious, many types of
seafood are high in
healthy omega-3 fatty
acids and low in bad
fats, cholesterol and
calories. The American Heart Association
recommends eating fish twice a week,
which is our challenge to you this month.
If you aren’t sure how to pick out the
best-tasting and freshest fish at the supermarket, these tips will help.
Fresh or previously frozen fish has a mild
smell and should be displayed on clean,
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This newsletter is not intended to
provide advice on personal medical
matters, nor is it a substitute for
consultation with a physician.
H2U Benefit
Snip and Save
Have you ever visited the H2U
Coupon Center on H2U.com? If not, you
may be missing out on some great deals.
Here are a few offers we spotted
recently:
> $3 off any one OxyClean laundry
detergent
>$
.40 off any three Campbell’s
condensed soups
>$
.55 off Sargento natural cheese
slices
>$
2 off any two Pantene shampoo or
conditioner products
>$
2.25 on Purina One SmartBlend
dry dog food
> $1 off Crest mouthwash
All About Health … All About You
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Learn more at www.h2u.com.
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These are just a few of the hundreds of
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you’re looking for, check back often!
One benefit of online coupon clipping is you don’t have to wait for
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Instead, you can log on to our site any
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The savings can really add up since
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To access H2U’s Coupon Center,
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NL15
7
HEALTH TO YOU
Healthy Conversations
“Why Can’t I
Lose Weight?”
Tuesday, Jan. 13
6 p.m.
Oak Room
Ogden Regional
RSVP:
1-866-887-3999
Jennifer James, MS RD
H
ave you tried to lose
weight again and again?
Do you know of someone who has lost a
significant amount of
weight and kept it off? How did
they do it?
This fun and informative presentation by ORMC’s outpatient dietician
and instructor for the “Losing It
& Loving It” weight loss classes,
Jennifer James, MS RD, certified
dietician, will cover what she has
learned working with overweight people for the past 30 years. You will leave
with a new perspective on weight
loss and some strategies you may not
have tried before. It is difficult to lose
weight but it is not impossible.
She will discuss:
• It’s a lot more than just the weight
• What works for the long haul
• Reasons for weight gain
• Things you can change TODAY
Participants are encouraged to
ask questions freely. Enjoy light
refreshments and linger after the presentation to speak with the presenter.
Watch for directional H2U signs leading to the event on the SW or rear of
the hospital. n
Healthy Conversations
Douglas K. Anderson, MD
Membership
information
Amanda Sumrall, MS
CCC-SLP, BIS
8 H2U.com
Tuesday, Jan. 27
6 p.m.
Oak Room
Ogden Regional
RSVP:
1-866-887-3999
V
H2U at Ogden Regional Medical Center
5475 South 500 East
Ogden, UT 84405
801-479-2075
www.ogdenregional.com
H2U Coordinator: Trudy Peterson
Affiliate Manager: Linda Thomas
Amanda Sumrall, MS CCC-SLP, BIS,
specialize in voice and swallowing
disorders at Ogden Clinic.
They will discuss:
•Symptoms or signs
•Diagnosis and screening
•Treatment options
•Role of speech-language Pathologist
Participants are encouraged to
ask questions freely. Enjoy light
refreshments and linger after the
presentation to speak with presenters.
Watch for directional H2U signs leading to the event on the SW or rear of
the hospital. n
For more information
on H2U programs,
visit www.h2u.com or
call (800) 771-0428.
Photos: Thinkstock
“Voice Matters”
oice disorders are more
common than you think.
Our voices play a huge
part in who we are, what
we do and how we communicate. Vocal cords can be injured
from talking too much, constantly
clearing your throat, screaming,
cancer and throat infections.
How we swallow also plays a role.
Swallowing liquids, foods and saliva
can become difficult and may result in
choking, pulmonary problems, weight
loss, hydration and inadequate nutrition. It can even lead to death from
aspiration pneumonia.
Douglas K. Anderson, MD, and