Intro and Exercise by Brittny Bird

Hello everyone! I am excited to blogging for you about eating healthy and losing weight. I love food! And that is one of the biggest reasons that I became a dietitian. I am a firm believer that all food can and should be enjoyed. The key is moderation. Churro every once in a while isn’t a bad thing; a churro everyday……not your best choice.

You are already taking strides to improve your health. Attending the Zumba and workout classes is fantastic!! Great job and keep it up! Physical activity is a huge part of slimming down. In fact, here are a few things that exercising does for you (www.mypyramid.gov):
• Improves self-esteem and feelings of well-being
• Increases fitness level
• Helps build and maintain bones, muscles, and joints
• Builds endurance and muscle strength
• Enhances flexibility and posture
• Helps manage weight
• Lowers risk of heart disease, colon cancer, and type 2 diabetes
• Helps control blood pressure
• Reduces feelings of depression and anxiety
Being active and eating healthy go hand-in-hand in successful, long term weight loss. Look for some more of my tips and articles on making easy lifestyle changes. I look forward to sharing my knowledge with you!

Brittny Bird, RD

Health Fair

El 31 de Marzo tendremos nuestra feria de salud vengan y participen!!

March 31, 2011 we will have our free Health Fair, come and enjoy our services

Enfoque Mensual: Blanca Zavala

En Septiembre del 2010, Blanca Zavala comenzó a asistir a las clases de Zumba que son gratis en el Centro Hispano. Al principio asistía a las clases por la mañana, tres veces a la semana, pero recientemente decidió añadir dos clases por la noche para un total de cinco veces a la semana. Antes de intentar Zumba Blanca no le gustaba hacer ejercicio, ahora ella se ha hecho adicta a Zumba! le encanta la energía que se siente cuando la clase grita emocionada al bailar Zumba. Blanca dice: "No importa el tamaño ó la edad de las mujeres, todas estamos aquí para pasar un buen tiempo y olvidarnos de nuestras preocupaciones", también añade: "Cuando termino una clase de Zumba tengo mucha energía por el día, pero cuando no hago mi clase de Zumba me siento cansada. Zumba es lo ideal para comenzar mi día.” Con Zumba Blanca no solamente se siente mejor, sino que ha comenzado a notar una diferencia en su cuerpo. ¡Blanca ha bajado de talla 16 ha talla 10 en pantalones!
Blanca admite que en el pasado ha luchado con su peso y ha tratado diferentes dietas. Perdía peso rápidamente pero tan pronto como dejaba la dieta, ganaba el peso de vuelta, esta vez, en lugar de seguir una dieta estricta, se ha vuelto más consciente de lo que come y ha hecho pequeños cambios, "menos tortillas, menos pan, y uso aceite de oliva en lugar de aceite regular", son algunos de los pequeños ajustes que ella ha echo. También ha comenzado a asistir a las clases de Cocina Saludable de Centro Hispano, le gusta aprender a modificar las recetas para hacerlas más saludables, ella sugiere: "No te rindas, si un día no puedes venir, empieza de nuevo. “Un pasito a la vez,” vale la pena a largo plazo.” ¡Ánimo Blanca!

Monthly Spotlight: Blanca Zavala

Blanca Zavala started attending Centro Hispano’s free Zumba classes in September 2010. At first she came to Zumba three times a week in the morning but recently decided to add two evening classes for a total of Zumba five times a week. Before trying Zumba Blanca never enjoyed exercising. Now she is addicted! She loves the energy that comes from everyone screaming and dancing. “No matter the size or age, we’re all there to have a good time and forget about our worries,” says Blanca. She also adds, “When I finish a Zumba class I have so much energy but when I go without Zumba I feel tired. Zumba is a great start for my day.” With Zumba Blanca not only felt better but started noticing a difference in her body. She has gone from a size 16 to a size 10 in pants!
Blanca admits that she has struggled with her weight in the past. Although she tried different diets and would loose weight fast as soon as she stopped the diet she would gain the weight right back. This time, rather than follow a strict diet she has become more conscientious of what she eats and has made small changes, “less tortillas, less bread, and using olive oil instead of regular oil” Blanca explains are some of the small adjustments she has made. Blanca has also started attending Centro Hispano’s Cocina Saludable Classes. She enjoys learning how to modify recipes to make them healthier. Blanca’s advice, “Don’t give up. If one day you stop coming, start again! Take it one day at a time. It’s worth it in the long run.” Keep it up Blanca!

Centro Hispano

3 de las muchas clases que ofrecen el Centro Hispano. Muchas gracias a las que pariticpan en nuestras clases.

Come Join us for a party and to get tested for HIV.  This will be full of fun and wear red if you can to support AIDS awareness

Cholesterol

What is Cholesterol?
 Cholesterol is present in the foods that we eat. It also occurs naturally in our body and is produced by the liver. It is a fatty, wax-like substance and is essential for our bodies to function normally. It is present in the cells walls and membranes of the brain, nerves, heart, and skin.
What are the Dangers of Cholesterol? 
The main problem with having too much cholesterol in your body is that your risk for heart disease increases dramatically. This occurs because cholesterol can build up on the walls of the arteries that carry your blood. The build up that forms, overtime, causes less blood and oxygen to get to your heart. This can cause heart attacks and chest pain.

What is "Good" Cholesterol and "Bad" Cholesterol?
The good cholesterol in your body is called HDL (high density lipoprotein). HDL keeps the bad cholesterol from building up in your arteries by taking it out of your blood. The bad cholesterol is called LDL (low density lipoprotein). LDL is bad because it will build up on the walls of your arteries. When tested for high cholesterol, you want a low LDL number and a high HDL number.
What Should Be My Cholesterol Numbers?

Total Cholesterol	Category
Less than 200	Desirable
200 - 239	Borderline High
240 and above	High

What Makes My Cholesterol Go Up?
Foods such as meats, whole milk dairy products, egg yolks, and certain fish. Being overweight can make your good cholesterol go down and your bad cholesterol go up. The best way to insure low cholesterol levels is a balanced, healthy diet with excercise.