Healthy Living Program Newsletter
October 2020
Setting goals helps us achieve our dreams
Setting a goal and then completing the goal is a super nice feeling! What are some goals you have completed before?What are some goals you are working on in the Healthy Living Program? Research shows that if you write down your goals, you are about 20% more likely to achieve them! It is also important to set SMART goals. Here's what that means:
S- Specific. You are more likely to meet specific goals
M- Measurable. This helps you know when you've met the goal
A- Attainable. Remember to start with small goals
R- Relevant. Make sure your goals connect with your interests
T- Time-bound. Decide when you want to reach your goals by
Don't forget your flu shot!
Community Health Alliance is offering flu vaccines at our pharmacies at Wells Ave. Health Center and Sparks Health Center for anyone age 5 and above. Most insured patients are eligible for free flu shots. You can stop by at either of our pharmacies between 10 a.m.-3 p.m. Monday through Friday, no appointment needed! Non-CHA patients are also welcome.
Flavorful fall produce
With fall comes a new bunch of seasonal produce to pick from at your farmer’s market or grocery store, and there are a lot more options than apples and pumpkins.
  • Beets: Beets can be steamed, roasted, sliced and baked or shredded and tossed in salads
  • Spaghetti Squash: Add to stir-fry, or toss with pesto or marinara sauce for a quick dish. Learn how to cook it here.
  • Pears: Did you know pears only ripen once picked from the tree? Once ripe they can be a grilled, eaten fresh, pureed in a soup or smoothie or baked. A whole pear will also provide with 6 grams of fiber!
Apple cinnamon baked oatmeal recipe
This make-ahead dish is handy to heat up and have for a quick healthy breakfast or snack. Plus, the apple cinnamon flavors will get you and your family excited about fall! You only need a few ingredients:
  • Fat-free milk or soy milk
  • Brown sugar
  • Egg substitute or egg whites
  • Margarine
  • Cinnamon
  • Rolled oats (not instant)
  • Baking powder
  • Chopped apples
Why watch your blood pressure?
Overweight and obesity can cause high blood pressure, which means the force of the blood pushing on the blood vessel walls is too high. Higher pressure over time can damage the lining of arteries which can result in atherosclerosis, resulting in blockage that can cause heart attack and stroke. Also, elevated pressure increases work for the heart which can cause thickening of the heart muscle and lead to heart failure over time. These changes can begin in childhood. The good news is that they can be reversed with healthier lifestyle and weight, and medications if necessary.
Physical activity recommendations & intensity
Physical activity is important for your child’s physical and mental health, and it is recommended that children ages 6 through 17 years do 60 minutes or more of moderate-to-vigorous physical activity daily. But how can you determine if activities are considered moderate or vigorous? Here’s a easy way to check.
Light activity: Can talk while you do it.
Moderate: Can talk while you do it, but can’t sing.
Vigorous: Can’t say more than a few words at once, and you are breathing heavily