Posted by: Jamie | October 18, 2010

Get Ready for Move It Miami County 2011!

Next year will be the 5th anniversary of the Move It Miami County program… and we’re celebrating in a big way!  More information will be sent out after the first of the year.

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Posted by: Jamie | May 2, 2010

Interactive Fast Food & Fitness Map

Ever wonder how many sit ups it will take to burn off all of the calories from your latest fast food meal?  eXtension’s Families, Food & Fitness page has an interactive fast food menu available for you to find out this very information!  Just select the menu items you consumed and then choose a fitness activity to burn off the calories.  You may never look at that double cheeseburger the same way again!

Click here to visit the interactive menu

Posted by: Jamie | April 30, 2010

Eat Affordably & Healthy

Source: Oklahoma State University Cooperative Extension Service

Janice Hermann, Oklahoma State University Cooperative Extension nutrition specialist, said you can eat a budget friendly, low-sodium and heart-healthy diet without going over your budget.

“By following a reduced-fat diet can help cut calories and can lead to weight loss if you are overweight,” she said. “It’s also important to include healthy fats such as nuts, seeds, avocado, olive oil and canola oil for heart disease and stroke prevention.”

Hermann said all vegetables have different nutrients and that is why it is important to eat a variety of them.  The best way to get recommended amounts of essential nutrients needed for health is to eat a well-balanced diet containing a variety of foods and by following the USDA MyPyramid.

The MyPyramid can be found at http://www.mypyramid.gov.

Hermann suggests these budget friendly, healthy foods to add to your diet on regular a basis.

  • Dried beans and legumes are inexpensive and a good source of soluble fiber. Soluble fibers help lower cholesterol and blood pressure when replacing saturated fats.
  • Frozen vegetables bought in bulk are just as healthy as fresh vegetables and can be steamed or microwaved for easy preparation.
  • Seeds and nuts are full of heart-healthy fats, fiber and vitamins and minerals. Buy them in bulk with no added salt and portion them into single a serving, which is about ¼ cup, for a snack.
  • Water-packed canned fish, such as tuna or salmon, added to a salad is a healthy option.
  • Eggs are inexpensive and are a really good source of protein and nutrients.

A healthy diet combined with regular physical activity can assist with lowering blood pressure and cholesterol and prevent obesity.

“It is important to take the time and plan your meals and grocery lists. This will allow you to see the nutritional benefits and will also help your budget,” she said.

Posted by: Jamie | April 28, 2010

2010 Top Walker Results – Week 1

A big congratulations goes out to all MIMC participants!  We had some very impressive results from those of you who reported your total amount of steps for Week 1 – which keeps us all motivated to continue walking!  The highest number of steps reported was over 190,000 steps!  Let’s beat that total next week!

Highest Number of Individual Steps

1.  Benjamin Battista – Riverside Admin.

2. Lisa Myers – Park District

3. Mary Siegel – Probate

4. Tom Kendall – *Spouse

5. Holly Veach – Riverside Children’s Services

*spouses who have registered for Move It Miami County may include their individual steps, however, those steps are not included in the department averages.

Highest Department Average (weeks 1)

*Department averages are calculated by taking the total number of steps reported divided by the total number of people registered in that department. Remind all of your fellow MIMC department members to submit their steps each Monday to keep your average accurate!

1.  Riverside Children’s Services

2. JFS: Job & WIA

3. JFS: Child Support

4. Riverside Adminstration

5. Probate

A complete list of participants’ reported steps can be found on the Move It Miami County page of the OSU Extension, Miami County website here.

Posted by: Jamie | April 26, 2010

Creating a Family Workout Routine


Getting the whole family into a workout routine is a great way to keep everyone active and healthy. Here are some tips on how you can start your own family workout routine.

With obesity on the rise, creating a healthy lifestyle for your family grows more and more every day. Fast food has become a routine for many families. Grabbing a fast food burger and fries to scarf down, while crashing on the couch, is more common than not these days.

It is often said that what one generation does in moderation, the next will do in excess. The same can be said true of health and fitness among families. Show your kids that fitness is important by creating a family exercise routine. Here are a few tips to get you started:

1. Choose a day and time that is convenient for the entire family. If your children are involved in after-school activities, or if you have late days at the office, be sure to schedule your family exercise time around these days/times.

2. Choose exercises the entire family is able to perform. Families with younger children should incorporate less vigorous routines for children. You don’t want to discourage your children from exercising with a workout that isn’t kid-friendly. Engage in fun exercises with your children then create a separate workout schedule for you and your spouse.

3. Be creative. Your family exercise routine doesn’t have to be boring and dull. You don’t have to do 50 push-ups and 75 sit-ups to have a good workout. Think fun. Incorporate scenic bike rides, walks in botanical parks, have a family dance off to funky music, or a roller skating derby night. Create a fun and exciting family exercise routine and your entire family will look forward to it every time.

4. Don’t overdo it. If your family doesn’t seem particularly enthused about your new exercise routine, don’t push it. Experts say it takes about 21 days to create a new habit, so don’t cancel your family exercise date. Instead, stop five minutes early. Take a water break. Reward your family with a healthy snack. Rent a new movie you’ve been dying to watch.

Creating an exercise routine for your family is easier than it may seem. Remember that you are setting an example for your children. Make your family exercise routine fun and exciting and your family will be begging for more!

Source: Kinderinfo.com


Posted by: Jamie | April 7, 2010

Move It Miami County Registration Begins Today!

Registration will be open today, Wednesday April 7th until midnight next Wednesday, April 14th.  To register for the 2010 Move It Miami County program, please click on the logo below to go to the registration page.

Posted by: Jamie | March 31, 2010

2010 Move It Miami County program begins soon!

Miami County, Ohio employees —- mark your calendars!  Spring has arrived and guess what that means?  It’s time to get out your walking shoes and pedometers once again!  The 2010 Move It Miami County program will begin April 19th!  The program will span from April 19th – May 28th this year with special Memorial Day weekend events and bonus options planned!  Highlights for this year’s MIMC program are listed below:

– Weekly updates on the MIMC blog

– A variety of Lunch ‘n Learn session options for participants to choose from

– Daily luncheon walks

– Special Memorial Day weekend blog/walking challenge event and bonus options!

Watch the blog and your county department’s mailbox for more information coming soon!!!

~Jamie Seger Family & Consumer Sciences Program Assistant, The Ohio State University Extension, Miami County

Posted by: Jamie | May 13, 2009

2009 Overall Winners Results!

Congratulations to all of our 2009 Move It Miami County Winners!  Please stop by the OSU Extension office on Friday – at the earliest (May 15th) to pick up your prizes!

Highest # of Steps –

1st – Shari Atchley – Clerk of Courts – 1,208,576

*Winner of $75 cash prize & 4 Dayton Dragon Tickets

2nd – Kirk Ziesemer – Maintenance – 1,106,814

*Winner of $50 cash prize & $50 gift card courtesy of    Staples in Troy

3rd – Nick McCulla – Park District – 1,009,294

* Winner of $25 cash prize & $20 gift card from Body & Soul in Tipp City

Most Improved Walker –

Nick McCulla – Park District – Walked a total of 501,430 steps in 2008. Walked a total of 1,009,294 in 2009 for a difference of 507,864 steps.

*Winner of a one-full hour body massage courtesy of Hands Down Massage in Huber Heights & an embroidered OSU sports bag from Total Team Sports in Troy!

Highest Department Average –

Maintenance

*All MIMC department participants win a free catered lunch from Grinders! (*an e-mail with lunch preference will be sent to all you on Friday via inter-office mail.)


A display of winners will be posted outside of the OSU Extension office on the ground floor of the courthouse later today.  Please stop by and take a look!

Please take a few moments to let us know about your Move It Miami County experience this year by clicking here. Your feedback is greatly appreciated.

If you have questions, please feel free to contact our office at (937) 440-3945 or e-mail us at miam@postoffice.ag.ohio-state.edu.

Until Next Year…. Happy Walking!

Posted by: Jamie | May 11, 2009

Thank You!

Move It Miami County has ended for 2009 – thank you to all of this year’s participants!

Winners will be announced this Wednesday, May 13th via e-mail, the web, and on the blog.  The Ohio State University Extension office will also have an exhibit displayed outside our office on the ground floor of the old courthouse.  Come check it out to see snapshots of participants from this year, as well as a run-down of the winners.

A survey will also be sent Wednesday – please plan on taking a few moments to give us your feedback about this year’s MIMC program.  Your input is extremely valuable in planning next year’s walking challenge!

Again, thank you for participating in Move It Miami County 2009!  We look forward to walking with you again next year!

~Jamie Seger

OSU Extension Family & Consumer Sciences Program Assistant

Posted by: Jamie | May 6, 2009

Top Walker Results – Week 5

A big congratulations goes out to all MIMC participants!  We had some very impressive results from those of you who reported your total amount of steps for Week 5.  The highest number of steps reported was over 220,000 steps!  Let’s beat that total during our final week!

Highest Number of Individual Steps

1.  Shari Atchley – Clerk of Courts

2. Nick McCulla – Park District

3. Kirk Ziesemer – Maintenance

4. Becky Householder – Juvenile Court

5. Teresa Patty – Clerk of Courts

6. Regan Conrad – Transit

7. Keven Swanson – Park District

8. Becky Sheafer – JFS: Child Support

9. Stephanie Anderson – JFS: Adult Services

10. Robin Meiring – JFS: Child Support

Highest Department Average (weeks 1 – 5 combined)

*Department averages are calculated by taking the total number of steps reported divided by the total number of people registered in that department. Remind all of your fellow MIMC department members to submit their steps each Monday to keep your average accurate!

1.  Maintenance

2. Clerk of Courts

3. JFS: Child Support

4. Probate

5. Park District

A complete list of participants’ reported steps can be found on the Move It Miami County page of the OSU Extension, Miami County website here.

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