Quarterly Newsletter
November 2019 Issue
Free Walmart Wellness Days
Do you need a health check up? Walmart is offering FREE Wellness days throughout the year.

Screenings include BMI (height and weight), blood pressure, cholesterol, and blood sugar. Please get an extra copy of your results to mail to You First.

Immunizations will also be made available and billed to your insurance. Walmart is even giving out free wellness product samples, while supplies last.
Participating locations include Bennington, Derby, St. Albans, Berlin, Williston, and Rutland!

Upcoming Wellness Days:
  • January 11, 2020
  • April 18, 2020
  • July 18, 2020
  • September 19, 2020
The Fresh Start Effect
Do you ever get halfway through the week or the month and wonder what happened to all of the health goals that you set? Maybe when you've missed your planned workout for 3 days in a row, it's easy to say, "forget it!" and not work out for the rest of the week either.
This can become a pattern and before you know it, your goals are out the window and you are on with your life.

It doesn't have to be so! Try embracing the "Fresh Start Effect" and see if you can get yourself back on track.

The Fresh Start Effect:
  • Adopt new habits at natural transition points (Mondays, birthdays, new months or new years)
  • Let yourself leave your old behaviors behind
  • Enjoy a clean slate!
Steps to take:
  1. Remember what health goals you made, are you still working towards them?
  2. If the goals don’t fit anymore, make new ones!
  3. If the goals do fit, recommit to them
  4. Choose a natural transition point (New week, new month, first day of a new season)
  5. Start working towards your goal on your chosen date (it’s a fresh start!)

Here's some ideas for healthy eating and physical activity goals.
Powerful Pulses
Legumes, usually known as "beans," are the unsung heroes of both the vegetable and the protein worlds. They are nutritious, versatile, and affordable. There is one subgroup of the legume family that stands out from the rest, pulses! Pulses are the edible seeds of the plants in the legume family such as dry black beans, lentils and chickpeas. There are hundreds of varieties!

Lentils are an especially special important member of the pulse family. They are high in protein, potassium and fiber. A cup of cooked lentils offers 18 grams of protein and 16 grams of fiber (that’s 63% of your daily recommended fiber!).

On top of the health benefits, lentils are easy to prepare and are incredibly versatile. Lentils do not require soaking like other beans, and red lentils are the quickest to cook. Just make sure to avoid cooking lentils in aluminum or cast-iron cookware. Before cooking, Rinse lentils and sift through them to make sure there aren’t any little stones.

Here are some recipes to help you enjoy lentils in new and creative ways. If you try a recipe, let us know! You First loves to hear how members are trying out new, healthy things.

Feeling ambitious? Try sprouting your own lentils for extra health benefits!
Turkey Trots and More!
The holidays are a great time to enjoy family and make some new, healthy, traditions. Why not sign up for a race? Running in the USA is a great tool to find upcoming, local races. They have any distance from a 1K to an Ultra-marathon. You can even search in other states. Below is a little sample of upcoming races. If you choose to register for a race, let You First know! We want to support and celebrate with you!

Ready to train for a 5k? Check out this free guide!
Newport, VT

December 8th, 2019 at 11:00 am
Registration: $12-$25

Come enjoy this run or walk to benefit Orleans County residents who are dealing with cancer. The festival will also include Santa's Workshop and is family friendly!

Strafford, VT

November 29th, 2019 at 11:00 am
Registration: $20

This 5K goes up hills, across valleys and through the woods of the Strafford Nordic Ski Trails. The course provides great scenery as well as organic milk and homemade cookies at the end!
Killington, VT

November 28th, 2019 at 9:30 am
Registration: $25-$30

Challenge yourself to a walk/run that ascends for the first mile and a half! Don't worry though, it's all down hill from there!
The 9th annual Turkey Trot will also include live music and great raffle prizes.
You First | Phone: 800-508-2222 | Fax: 802-657-4208