{"id":115522,"date":"2015-01-01T18:37:36","date_gmt":"2015-01-02T01:37:36","guid":{"rendered":"https:\/\/dh.durangoherald.com\/tj\/city-wellness-program-lauded-as-a-success\/"},"modified":"2015-01-01T18:37:36","modified_gmt":"2015-01-02T01:37:36","slug":"city-wellness-program-lauded-as-a-success","status":"publish","type":"post","link":"https:\/\/dh.durangoherald.com\/tj\/city-wellness-program-lauded-as-a-success\/","title":{"rendered":"City wellness program lauded as a success"},"content":{"rendered":"\n

\"City
City of Cortez airport technician Efrain Vaquera lost 75 pounds in 2014.<\/span>Tobie Baker\/The Cortez Journal<\/span><\/figcaption><\/figure>\n<\/p>

Cortez Airport technician Efrain Vaquera lost 75 pounds in 2014. He attributed replacing sugary drinks with more water for his weight loss success.<\/p>\n

\u201cI decided I didn\u2019t want to be chubby,\u201d said the 38-year-old father of four. \u201cI found a plan, and stuck with it.\u201d<\/p>\n

Altering his lifestyle started with changing his eating habits and incorporating daily physical activity. At 272 pounds, the trickiest aspect was giving up salty snacks, he said.<\/p>\n

\u201cEating is such a simple thing to do, so it\u2019s the hardest thing to avoid,\u201d said Vaquera, who now weighs 192 pounds. \u201cIt\u2019s still a challenge, especially this time of year.\u201d<\/p>\n

Vaquera was among some 80 municipal employees to participate in the city\u2019s yearlong \u201cMoving and Improving Wellness Program.\u201d Consisting of five eight-week challenges, the program promoted and encouraged all employees to seek a healthier lifestyle through exercise, nutrition and wellness contests. Vaquera was the top male contestant, winning a full paid day off and a $100 Cortez Cash certificate.<\/p>\n

\u201cAbout two-thirds of all our employees participated,\u201d said City Clerk Linda Smith. \u201cIt was a great success.\u201d<\/p>\n

Spearheading the campaign, Smith explained that employees worked together in rotating three-member teams to help keep them motivated throughout the year. She said dietary lectures from hospital officials, cholesterol screenings from health department officials and exercise programs designed by park officials were all key to making the program successful.<\/p>\n

\u201cWe had a pedometer challenge over the summer,\u201d said Smith. \u201cMost all of the employees are still wearing them.\u201d<\/p>\n

The city also sponsored a geocaching event, which aimed to encourage employees to walk all five municipal parks. Other physical activities incorporated into the program included disc golf and pickle ball.<\/p>\n

\u201cWe want to keep our employees active,\u201d Smith reiterated.<\/p>\n

In 2015, the city hopes to continue and expand its employee wellness program. Plans include providing a bicycle and helmet at each city department with hopes that employees will ride the bikes to meetings, for example.<\/p>\n

\u201cThe wellness program helps to reduce sick days, and ultimately lower insurance costs to the taxpayers,\u201d said Smith. \u201cIt also makes employees happier and improves their way of life.\u201d<\/p>\n

Vaquera said he recently launched a separate 14-week program on his own to continue his improved lifestyle. His four sons are also taking part.<\/p>\n

\u201cI\u2019m hoping to drop another 30 pounds,\u201d he added. \u201cI\u2019m really excited.\u201d<\/p>\n

Asked what advice he\u2019d give others with a desire for a healthier lifestyle in the New Year, Vaquera quickly said, \u201cDon\u2019t wait for a start date. Just do it.\u201d<\/p>\n

Citing he felt better physically, Vaquera said the greatest benefit was being able to spend more quality time with his family, and ultimately improving his father-son bonds. He\u2019s now helping them, and their friends, train for next year\u2019s football season via morning runs and afternoon weight room sessions.<\/p>\n

\u201cIt\u2019s amazing,\u201d said Vaquera. \u201cI have freedom now. I\u2019m not a slave to my body anymore. I can do what I want to do.\u201d<\/p>\n

tbaker@cortezjournal.com<\/a><\/p>\n

\n

Water: The cornerstone to an improved life<\/h4>\n

To live a healthier life in the New Year, start by drinking more water.
\n \u201cNone of us drink enough water during the day,\u201d said registered dietitian and nutritionist Laura A. White.
\n Employed at Southwest Memorial Hospital, White said drinking more water was the first step towards a healthier lifestyle. The general formula to determine how much water an individual should drink is based on one\u2019s total weight.
\n \u201cDivide your body weight in half,\u201d White advised. \u201cThe number you get is equal to how many ounces of water you should drink every day.\u201d
\n For example, someone who weighs 200 pounds should drink 100 ounces, or about 3 liters, of water daily. At 135 pounds, an individual should consume about 2 liters per day.
\n In addition to plenty of water for a better existence, White suggested starting each day with a balanced breakfast consisting of whole grain, fruit and dairy. Improving concentration and mood, a nutritional breakfast helps jump start your metabolism, White said.
\n To ensure a healthier life, White also urged 30 minutes of physical activity every day, eating more whole grains at every meal and making sure that fruits and vegetables end up on half of all lunch and dinner plates.
\n \u201cThere\u2019s no quick fix,\u201d White cautioned. \u201cMaking choices for a healthier lifestyle change can seem overwhelming, but focus on the positives, not the negatives.\u201d
\n \u201cPlan ahead,\u201d she added. \u201cTake small steps towards small goals, because a healthier lifestyle is something you can do for the rest of your life.\u201d
\n For those seeking to improve their way of life starting in 2015, White strongly encouraged individuals to find a support system. She said partnering with a friend or family member, for example, would increase the likelihood of success.
\n \u201cI hear lots of excuses,\u201d said White. \u201cCan\u2019t. Don\u2019t. Won\u2019t. Or it\u2019s too hard. Those words shouldn\u2019t exist.\u201d
\n tbaker@cortezjournal.com<\/a><\/p>\n<\/div>\n

\n

Meals<\/h4>\n

Breakfast Ideas
\n Peanut butter on whole grain toast or bagel
\n Whole grain tortilla breakfast burrito with eggs and cheese
\n \u2022Hard cooked egg, banana and whole grain toast
\n Oatmeal with nuts, banana and glass of milk
\n Omelet with ham, cheese, veggies and whole grain toast
\n Lunch Ideas
\n Chicken salad in a whole grain pita pocket with lettuce and tomato and fruit on the side
\n Peanut butter sandwich on whole grain bread with fruit and a cup of veggies
\n Salad with greens, veggies and egg plus black beans, avocado, sunflower seeds and fruit
\n Baked potato topped with shredded chicken, cottage cheese, broccoli, salsa and cheese with a side of fruit
\n Turkey, roast beef or chicken roll ups with cheese plus fruit and veggies
\n Dinner Ideas
\n Salmon or tuna cakes with sweet potato wedges and salad
\n Greek turkey meatballs over zucchini noodles or spaghetti squash
\n Portobello mushroom burger on whole grain bun with salad and sweet potato fries
\n BBQ pulled pork on whole grain bun with broccoli slaw
\n Ground turkey and spinach stuffed lasagna rolls with salad<\/p>\n<\/div>\n

\n

Portion-size tips<\/h4>\n

1 cup of raw veggies equals the size of a baseball
\n 1 oz. of cheese, nuts or dried fruit equals four playing dice
\n 1\/2 cup of fruit equals the size of a tennis ball
\n 1 tablespoon equals the size of your thumb
\n 2 tablespoons equals the size of a golf ball
\n 3-4 oz. of meat equals the size of a deck of cards<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

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