Mission Health System's Lighten Up 4 Life


	Health and Wellness

	More Help To Maintain, Don’t Gain Over The Holidays! There is a lot of great information available to us to help us through the Holidays to maintain or maybe even lose weight. Here are some great resources and challenges for you: Lighten Up 4 Life Fitness Challenge Let’s pledge to do the following right through the Holidays: Perform an aerobic activity for a minimum of 30 minutes at least 5 days a week or more. The activity can be broken into 3-10 minute intervals but the point is to move! Weigh in every Monday & don’t forget to submit your weight. Consume a minimum of 5 servings (combined) of fruits and vegetables every day. Perform at least one random act of kindness each day--after all it is the holiday season! North Carolina’s Eat Smart, Move More…Maintain, Don't Gain! Holiday Challenge WebMd’s 10 Ways to Avoid Holiday Weight Gain Remember visit us at the Lighten Up 4 Life Facebook page & let us know how you plan to Maintain, Don’t Gain over the Holidays.
	Walk to Wellness: A Resource Guide for Walking in Black Mountain
	Click here for 5 Fun Ways to Stay Active on Road Trips

	Ways Your Family Can Become Healthier! Tips brought to you by the National Institutes of Health
	Healthy Future Commitment Pledge Goal Setting Not that you’ve determined you need or want to lose weight. Setting realistic attainable goals are just as important to the “how” you’re going to lose weight. First set weekly and monthly goals. How much weight you should lose every month? How are you’re going to attain your weight-loss goal; eating healthier, counting calories, adding or increasing your exercise, going on a healthy diet? How will you reward yourself; new workout clothes, a massage or a new wardrobe? Sit down and write down your goals. Put them on paper and share them with your Lighten Up 4 Life team. Understand that the recommend healthy weight-loss is 1 – 2 pounds per week not 5 – 10 pounds a week. And add exercise to your daily routine in safe increments. You don’t want to overdo it and get discouraged. Here are additional tools and calculators to set your goals: · BMI Calculator · Ideal Body Weight Calculator · How to Assess your Ideal Body Weight · Height – Weight Chart

	February 1st through May 10th Mondays 12pm to 1pm Eat Smart, Move More, Weigh Less is a weight-management program that uses strategies proven to work. Each lesson informs, empowers and motivates participants to live mindfully as they make choices about eating and physical activity. The program provides opportunities for participants to track their progress and keep a journal of healthy eating and physical activity behaviors. The program can be offered to community members, worksites and other groups interested in eating smart, moving more and achieving a healthy weight. There are fifteen lessons. For More Information and to register Contact: Cathy Hohenstein NC Cooperative Extension - Buncombe County Center (828) 255-5522 cathy_hohenstein@ncsu.edu http://buncombe.ces.ncsu.edu
	Check out “Strive not to Drive” Video and “Take a tour of an urban edible park, tailgate markets” Video from Healthy Buncombe This is a great way to enjoy what our town offers, burn calories and find great healthy food!
	BMI Plus Calculator
	Vitamins Health Check
	Eat Smart Move More is a great resource for healthy tips on eating better and moving more. Mission Weight Management Programs Mission Weight Management Programs exists to improve overall health and extend life in a compassionate manner without judgment or haste. We provide women and men with the knowledge and tools needed to effectively lose and manage their weight. Free Weight Management Information Session Schedule Please register by calling 828-213-2222, choosing option #2, specify which information session you would like to attend Non-Surgical Weight Management Options: Medical Weight Management / Healthy Weight / Individual Nutrition Therapy Date: 1st and 3rd Thursday of every month Time: 1st Thursday 11:00 a.m. - 12:30 p.m. 3rd Thursday 6:45 p.m. - 8:00 p.m. Place: 445 Biltmore Ave. 3rd Floor Classroom You will get an enrollment package at the end of the session. Because obesity is a multi-faceted disease, we offer a multi-disciplinary treatment approach and four distinct programs. Nutritional Counseling Medical Weight Management Surgical Weight Management Healthy Weight Health & Wellness Classes We encourage our neighbors in Western North Carolina and beyond to live a healthy lifestyle. This includes exercise, good nutrition, stress management and understanding your particular health risks. To see a list of classes and events offered by Mission Hospitals and its partners, click here. Know Your Numbers At a time when it feels like we're being bombarded with health news from every direction—magazine covers, billboards, even cereal boxes—there is a simple way for you to keep track of your health: Know your numbers. That's blood pressure, cholesterol, glucose and BMI (body mass index). Mission Hospitals emphasizes these four numbers as some of the most basic indicators of health. By knowing your numbers, you can gauge your risk for serious health problems like cardiovascular disease, diabetes and stroke. Read through the information on this site to learn more about each number and why it's important to your overall health. Then talk with your doctor about having your blood pressure, cholesterol, and glucose levels checked regularly. Maintaining good health doesn't have to be complicated. Eat well, be physically active, avoid unhealthy habits like smoking and excessive drinking–and know your numbers! Numbers at a Glance These numbers indicate healthy ranges in the following areas. Blood Pressure less than 120/80 mm Hg Cholesterol Total – below 200 mg/dL LDL – below 130 mg/dL HDL – above 50 mg/dL for women above 40 mg/dL for men Triglycerides – below 150 mg/dL Glucose between 70 mg/dL and 100 mg/dL (fasting) BMI between 18.5 kg/m2 and 24.9 kg/m2 Visit Mission's Know Your Numbers Web page. Find out how your Oral Health affects your Overall Health Family GIFT is an 8-week physical activity program for children and families concerned about fitness or weight. The program aims to help families develop a healthier lifestyle by participating in creative, fun, and lively activities. The program meets at UNCA on Tuesdays 4:45-5:45 for 8 weeks total. Parking, child care and college student mentors provided. Please visit the GIFT website for more information about the program and start dates.

Wellness