January 2010 Newsletter Community Hospital Fitness Pointe

1.In a large pot over medium heat, combine water, chicken, salt, pepper, garlic powder, parsley, onion powder and bouillon cubes. Bring to a boil, then reduce heat and simmer 1 hour, or until chicken juices run clear. Remove chicken, reserve broth. Shred chicken.

2.In a large pot over medium heat, cook onion and garlic in olive oil until slightly browned. Stir in salsa, diced tomatoes, whole tomatoes, tomato soup, chili powder, corn, chili beans, sour cream, shredded chicken and 5 cups broth. Simmer 30 minutes.

Nutritional Information

Amount Per Serving Calories: 473 | Total Fat: 15.3g | Cholesterol: 82mg

*recipe from

http://allrecipes.com/Recipe/Catherines-Spicy-Chicken-Soup/Detail.aspx

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Issue: #1

January/2010

Setting Realistic Goals

GET S.M.A.R.T. This WInter

By: Debi Pillarella M.Ed.

Program Manager Fitness Pointe

Setting goals is more than making vague statements like, "I want to lose weight" or "I will get in shape this spring". It means creating a written plan that includes reasonable and measurable long-term and short-term objectives. It means setting SMART goals.

Life coaches and fitness professionals use the SMART acronym to explain goal setting. S.M.A.R.T. refers to goals that are

Specific, Measurable, Achievable, Realistic and Time Bound.

Specific: Goals need to be specific. Often we set goals that are so vague, it's nearly impossible to judge whether we hit them or not. For example, a statement like "I will lose weight" is too vague. How will you know if and when you've reached your goal? Saying, " I will lose five pounds this month" is more specific. At the end of the month it will be a simple matter of weights and measures: take your measurements and get on the scale.

Measurable: Goals need to be measurable. For example, many of us want to improve our fitness, but 'getting fitter' is an ambiguous statement unless you clearly define how you'll measure it. . A clearer objective is, "I will reduce the time it takes me to walk a mile, by at least three minutes" ." It's a simple, concrete goal. This makes it easy to see if you hit your target.

Achievable: Goals need to be reasonable and achievable. Nearly everyone has tried to drop a few pounds at one time or another. Often their success or failure depends on setting practical goals. Losing 15 pounds in 30 days is unrealistic, as well as unsafe. Losing six to eight pounds in 30 days is reasonable. Don't set yourself up for failure by setting goals that are out of reach.

Realistic: Goals need to be realistic. When we're kids we think we can do anything. As adults we learn that while we can have a lot, we can't do it all. It's important to honestly evaluate yourself. Do you have the ability and commitment to achieve your goal? Or does it need a little adjustment? Be honest with yourself.

Time Bound: Goals need to have a time frame. Having a set amount of time will give your goals structure. For example, many of us want to lose weight, but, without an end date there is no sense of urgency; no reason to take any action today. Having a specific time frame, like losing 2% body fat in three months, gives you the impetus to get started. It also helps you monitor your progress.

Now you know the fundamentals of goal setting. Keep the SMART acronym in mind to help you remember the basics. The first step to success is knowing where you want to go. The second step is having a plan to get there. Your SMART goals are your road map. Follow them and you'll be well on your way to achieving success.

How's Your Hearing?

Today, more than 28 million Americans have some type of hearing impairment. Among seniors, hearing loss is the third most prevalent, but treatable disabling condition. Hearing loss usually develops slowly, often worsens with age and is generally permanent. Most hearing difficulties can be helped by individually selected, prescribed, and fitted hearing aids. It is important to first determine whether or not you might have a hearing impairment.

Schedule a Hearing Evaluation
The safest way to determine if you have a hearing loss is to visit Audiology Services for a hearing evaluation. An audiologist can then work with you to determine the best treatment option for your hearing loss.

Hearing evaluations are performed in the Audiology Services Department at The Community Hospital.
Audiology Services includes hearing evaluations for pediatric through geriatric populations.

A prescription from your physician for a hearing evaluation is necessary in order to schedule and perform the testing.

Call Audiology Services at (219) 836-4527 for more information, or to schedule an appointment.

RMR - What's the Big Deal about Metabolic Rate?

Do You Know Your MAGIC Number???

To know your resting metabolic rate (RMR) is to know how many calories you can eat in a day to maintain, lose or gain weight. The trick is finding the accurate number.

Newly available devices cleared by the U.S. Food and Drug Administration are now in use at select fitness centers, like Fitness Pointe, and can accurately gauge the amount of energy a body needs just to function each day, which translates into an indicator of the number of calories a body requires.

People need a starting point to know what the real numbers are so they can adequately decrease their intake of calories to achieve weight loss, if that's their goal. The rate and calorie guidelines are determined for individual's based on their age, gender, and current level of physical activity.

To accurately determine a person's resting metabolic rate - and the accompanying daily caloric needs - a reading must be taken of the amount of oxygen he or she uses while the body is at rest. Fitness Pointe offers a Resting Metabolic Test Service that is painless and takes less than 30 minutes to conduct.

Given that two-thirds of the American population is overweight or obese, many individuals would likely benefit from accurately calculating their resting metabolic rate and then tracking their calorie intake accordingly. It's making a commitment to nutrition management that will pay off in the long run.

We may be fooling ourselves without knowing our resting metabolic rate. Knowing these numbers would mean people would be less likely to give up on their weight-loss effort. For more information about the Resting Metabolic Services offered at Fitness Pointe, call 219 924 5348 xt. 244 or ask one of the Exercise Instructors who are always available on the Fitness Floor.

Exercise of the Month

lunge row combo