Miss Bluffdale 2016 - Kelsie Krahenbuhl
My name is Kelsie Krahenbuhl and I am your 2016 Miss Bluffdale. I have lived here my whole life and I love this community. It is my pleasure to serve you this year and I want to focus on the importance of good health and the effect it has on preventing disease and injury, for people of all ages! I studied Exercise Science at the University of Utah and graduated with my Bachelor of Science degree in 2015. Health is my passion, and I want to strengthen our community by informing you all of why it is so important and getting involved however I can. Each month you'll find something health related from me in the newsletter and on this web page. I would love to take your suggestions and concerns. Contact me through Instagram @missbluffdale2016 or email me at firstname.lastname@example.org.
First and foremost, thank you to everyone who helped make the Miss Bluffdale 5K a huge success - participants, sponsors, and volunteers! We were able to raise $1,138.54 to be donated to The Heart Foundation. Even though it was a cold, rainy Saturday morning, we had a good time getting our hearts pumping.
I also wanted to take this article as an opportunity to express my gratitude to all those that have helped me along with my journey as Miss Bluffdale. It has been my pleasure to represent this wonderful city and serve in the community. I hope that my small snippets in the newsletter have been beneficial in helping you become more aware of the importance of your health and how to manage it.
Your health is always going to be a challenge, but remember that you can control a large portion of how your body functions and feels. Share your knowledge with those around you! Don’t forget about the importance of getting adequate sleep, eating a proper diet, exercising regularly and staying physically active, managing stress and mental health, drinking lots of water, and doing things you love.
As I reflect on this year, some of my most cherished experiences have been interacting with the wonderful people of Bluffdale! Bluffdale Old West Days, the Bluffdale Rodeo, and parades are a few of my favorite memories. I am truly grateful for all your support and kindness during my time as queen. I have worked harder and been pushed out of my comfort zone more in the last year than any other year of my life. It is bittersweet as I get ready to pass on my title next month. My final appearance as Miss Bluffdale will be at the pageant on May 6, 2017 @ 7:00 pm. Come watch and support as we crown the next queen! Thank you again for making this such a wonderful experience.
Spring is in the air. With that, the weather is warming up and we can start spending more time outside! I encourage all of you to be more active and use this time of rebirth and regrowth to recommit to taking care of your body! This month I am hosting a 5k run/walk for anyone and everyone to participate in. All proceeds will be going to The Heart Foundation (Remember last month when we talked about how important it is to take care of your heart? This is a great cause!) You don’t have to be fast or good at running to take care of your heart. You can even walk. Along with being active, I want to remind you to keep eating healthy! Since the earth is becoming green again, here are two recipes for one of my favorite green foods to eat.
Handful (1 cup) spinach
½ cup yogurt, any flavor (I like vanilla or strawberry)
1 cup frozen berries (fresh works too, just use more ice)
5-6 ice cubes
1 tsp flaxseed (optional)
Place all ingredients in a blender and blend.
Spinach Strawberry Salad
1 pint strawberries, sliced
1/2 cup almonds (or smoked/candied almonds)
1/3 cup feta cheese, crumbled
1/2 cup red onion, sliced
5 to 8 ounces baby spinach (4 to 5 lightly packed cups)
1/4 cup poppy seed salad dressing
Place all ingredients in a bowl and toss. For a heartier meal, serve with sliced chicken or steak.
Valentines Day is coming up this month, so let’s discuss some matters of the heart. ❤ We know that to love and be loved is good for our hearts, but here are a few other things you should know about that four-chambered pump.
Heart disease is the #1 killer in the United States, but it can be prevented by taking care of our bodies through diet and exercise. The recommendation for exercise to maintain health is 150 minutes of moderate to vigorous activity per week. This intensity means that while exercising, you should be able to talk but not sing. You don’t have to do it all at once; you can even do several 10-minute increments throughout the day and still reap the benefits! Even if you already have heart disease, you can still exercise. Just consult your doctor before you begin. *Going on walks is a great start.
Another good way to keep your heart healthy is by eating a well balanced diet. Try to avoid or limit consumption of fatty foods. These fats stay in your bloodstream and can get stuck on the walls of your blood vessels causing atherosclerosis. (Big word, I know.) Those fat deposits stop blood flow. This is the most common condition that leads to heart attacks! You should also keep an eye on your cholesterol. This is checked by a simple blood test. Your total cholesterol (TC) should be less than 200, LDLs no greater than 129, and HDL (good cholesterol) greater than 40. You can change your cholesterol by changing your diet.
To round out the list, I should mention that a few of the other topics I’ve covered in past months will also help keep your heart in tip top shape. Drink more water, feed yourself good food, get the proper amount of sleep, manage your stress and as always, stay active!
Happy New Year! I’m so excited for 2017. I love reflecting on the previous year, being grateful for all the awesome experiences I had, and planning out new ones. I’m sure everyone has their list of resolutions and New Year’s goals. Did you know that losing weight and being healthy and fit are the number one resolutions made every year? But how many of us actually stick to our resolutions and keep progressing? Only 8% of people actually achieve their resolutions… Wow! I love health and fitness goals, and I think it’s important to always strive for self-improvement. A good way to look at goals and prevent failure is by using SMART criteria.
When I set a goal, I make sure it is:
By following these guidelines, I find that I am able to reach my goals and maintain them. They have time limits, numbers, are within my achievement range, and I’m not overwhelmed or discouraged by stumbling blocks as I strive toward completing them. Here are a few of my goals this year:
Be able to do a pull up
Stick to a budget and save money
Read at least one book per month
Attend a new fitness class.
Let’s make sure we set SMART goals and check them off our lists! What are some of your goals for 2017? Good luck with all your resolutions!
Follow @missbluffdale2016 on Instagram, email email@example.com and check out the Miss Bluffdale Community Highlights page at www.bluffdale.com. Let me know any questions or ideas you have that could keep Bluffdale healthy!
Happy Holidays Bluffdale! With winter in our midst, I feel like hibernating. I want to talk about how important sleep is to our health! 8 hours is the magic number for humans, while elephants only need 3.5 and tigers sleep up to 15 hours per day! During sleep, our brains process and store information, creating memories; our bodies also repair tissues and regulate our physical health.
Here are a few tips to help you get a restful night’s sleep!
Have a routine. Try to go to bed and wake up at the same time everyday, even on weekends.
Avoid caffeine before bed. It’s a stimulant, which is why it’s great in the morning to help you wake up, but not so much when you’re trying to wind down.
Exercise. Your body needs to rest and repair after a good workout. Many people find they sleep more soundly after exercising. Try to finish up at least 2 hours before bed.
Relax! Knowing how to manage your time and responsibilities will help you sleep better. If your mind starts racing the moment you lay down, keep a notepad handy to write things down so you won’t forget. Then you can rest easy knowing it’s waiting there for you in the morning.
Beware of technology. Research has shown that putting away our phones, tablets, and turning off the TV an hour before bed can help us fall asleep faster and sleep more soundly. Use this hour to reflect and maybe even meditate.
Sleep aids. Sometimes you just can’t fall asleep and need some extra help. OTC medications like Zzzquil and Melatonin can be lifesavers on nights like those. Take them 20 minutes before you want to be asleep.
Know when to talk to your doctor. If trouble sleeping persists 2 or more weeks, consult your physician. There may be an underlying cause that can be treated by a doctor.
Listen to your body! You know you best. Do whatever you need to do to get your best night’s sleep. Turn on some soft music, grab your favorite pillow or blanket, keep the temperature adjusted to your comfort level, dim the lights or turn them off completely. You are in control!
Happy Thanksgiving! This month I wanted to share a message of gratitude. I am so grateful to be able to represent the city of Bluffdale this year. It has been incredible to work with the community, meet new people, and share my love for health! I want to give a special thanks to Joy Poulsen for teaching our yoga class in the park this summer. She volunteered her time once a week for several months to help us find our inner peace. It is so important to keep yourself physically and mentally healthy! Taking even 10 minutes a day to meditate will help you relieve stress and anxiety (two negative states that take a toll on us mentally and physically.) Meditation doesn’t have to be sitting cross-legged on the floor chanting; it can be taking a nice walk, sitting in your car, laying on your couch, practicing yoga, or just finding a quiet place to let go of your worries and really focus on the positive things in your life. I like to start by thinking about things I’m grateful for: my family, the mountains, music, and my health, just to name a few. I challenge you to meditate for a few minutes each day and see if you notice a difference in how you feel!
Fall is here! This is my favorite time of year, but it is also a time when I have to be extra careful about what I eat. Pumpkin Spice everything is everywhere I go, and comfort food is making a comeback with the chilly temperatures. I want to challenge all of you to ditch the homemade mac n’ cheese and pumpkin cream cheese bars once in a while for a couple of healthy alternatives! Eating foods with less fat and less sugar has so many benefits: improved cholesterol and blood sugar (key factors in diabetes and heart disease) just to name a few. Eating healthier doesn’t have to mean grilled chicken and raw veggies in a Tupperware container everyday. Without further ado, here is one of my favorite dinner recipes!
Follow @missbluffdale2016 on Instagram or email firstname.lastname@example.org. Let me know any questions or ideas you have that could keep Bluffdale healthy!
Chicken Rollatini with Spinach alla Parmigiana
Servings: 8 • Serving Size: 1 piece Calories: 195
• 8 thin chicken cutlets, 3 oz each
• 1/2 cup whole wheat Italian seasoned breadcrumbs
• 1/4 cup grated parmesan cheese, divided
• 6 tablespoons egg whites or egg beaters
• 5 oz frozen or steamed spinach, squeezed dry of any liquid
• 6 tbsp part skim ricotta cheese
• 6 oz part skim mozzarella
• olive oil non-stick spray
• 1 cup of your favorite marinara sauce
• salt and pepper to taste
Wash and dry cutlets, season with salt and pepper. Preheat oven to 450°.
Lightly spray a baking dish with non-stick spray.
Combine breadcrumbs and 2 tbsp grated cheese in one bowl and 1/4 cup egg beaters or egg whites in another.
Shred or finely chop 1.5 oz of mozzarella cheese and combine with remaining grated cheese, spinach (make sure you squeeze it dry), 2 tbsp egg beaters, and ricotta cheese.
Lay chicken cutlets down on a working surface and spread 2 tbsp of spinach-cheese mixture on each cutlet. Loosely roll each one and keep seam side down.
Dip chicken in egg mixture, then in breadcrumbs and place seam side down in a baking dish (no toothpicks needed). Repeat with the remaining chicken. When finished, lightly spray with olive oil.
Bake 25 minutes. Remove from oven, top with sauce then cheese and bake approx. 3 more minutes. Serve with pasta or veggies!
September is here, school has started, and everyone is getting back into their routines… So let’s talk snacks. When I was a kid, I would come home from school and eat a whole meal, then eat dinner with my family. I didn’t need those extra calories, but somehow I was always starving after school and I should’ve made better choices when it came to snacking. You need good options no matter where or who you are! Whether you’re a student, a mom or dad, grandma or grandpa, work a desk job, work in construction, work from home, etc., it’s important to have healthy snacks readily available for when you get the munchies. Here are some of my favorites!
• Apples and Peanut Butter
• Granola Bars
• String Cheese
• Greek Yogurt
• Cottage Cheese with Crackers or Fruit
• Fresh Veggies
• Trail Mix
As a parent, you’re in control (for the most part) of what your children eat, so having healthy snacks that are easily accessible for your kids will promote good habits while they’re young! (Maybe try keeping a drawer just for snacks in the fridge!) It’ll also be better to snack throughout the day, rather than eat a few big meals because then you’re less likely to eat junk food and overindulge at meal times. Snack responsibly, my friends.
Let’s talk about being physically active. This isn’t necessarily running marathons or bodybuilding. It can be walking, riding your bike, playing with friends, kids or grandkids, gardening, or even cleaning your house. Think about activities that make you break a sweat and get you breathing harder—aka cardio. The national recommendation for exercise is 150 minutes of aerobic exercise (that cardio we talked about) and strength training 2-3 times per week (lifting weights, push-ups, sit-ups, yoga, etc.) Many of us complete this requirement through our jobs, daily activities, or routine exercise regimens. By meeting this requirement, we are keeping our hearts and lungs healthy, preventing obesity and illness, and enjoying life! Studies have shown that people who are moderately active 150 minutes per week live longer and have decreased risk for stroke, diabetes, heart disease, and depression. One of my favorite ways to be active is hiking! I love enjoying the mountains and exercising my body at the same time. What are your favorite ways to get moving? Let’s try to get our 150 minutes in!
Today I want to tell you how important it is to drink water! Who doesn't love an ice-cold soda on a scorching summer day? It's nice to gulp down something refreshing, but I challenge you to trade your carbonation for some H2O. Water helps keep your electrolytes balanced, which in turn increases your energy. Staying hydrated also prevents headaches, increases focus, and helps your body stay cool- especially in the summer heat. Thinking long-term, drinking plenty of water will keep your tissues in good shape, maintain kidney function, and decrease fat. 8 glasses of water a day is the rule of thumb, but there is another formula. Take your weight in pounds and divide by 2 to get the number of ounces of water your body needs. Stay hydrated friends!