10 Things to Know Before You Start Yoga

yogaLizzie Fuhr shared the following information withPOPSUGAR Fitness on January 6, 2014: When you’re new, the scene at a yoga studio can feel intimidating! These 10 insider tips will help you feel more confident, comfortable, and prepared when entering class for the very first time.

  1. Don’t take class on a full stomach: Trying to do yoga right after mealtime will hinder your practice. In order for your body to twist and hop into poses, the stomach can’t be digesting something heavy. Yoga teacher Kristin McGee suggests eating an hour before practice, but if you aren’t able to and are starving, she suggests having a banana no less than 20 minutes before class.
  2. Arrive early: Head to the studio at least 10 minutes before the scheduled class in case there’s paperwork to fill out or if you want to ask about any introductory discounts for new students. Arriving early also gives you a chance to set up in a prime location and perhaps even connect with the teacher. Be sure to say it’s your first time! Read more

Please Support Us on NBC

1545669_567030156722124_835518872_aHealthy Lombard has submitted it’s name to NBC as a candidate for the Shine A Light Contest.   We would love to have NBC  give their support to the work Healthy Lombard is doing to address childhood Obesity and promote healthy living for everyone.  Please click on this link and “LIKE” our request.  Thank you very, very, much!


7 Surprising Reasons People Pack on the Pounds

healthy-vs-junk-food11Christina Ianzito, from AARP, shared these seven pitfalls to keeping a healthy weight:

1. Poor planning at the buffet – Researchers at Cornell University observed patrons at all-you-can-eat buffets. They found that only 33 percent of obese customers checked out the full buffet before serving themselves, while 71 percent of normal-weight diners did so. So look before you leap: You’ll be less likely to overfill your plate.

2. A lack of sleep – A University of Colorado study found that although insufficient sleep can actually increase your body’s metabolism, people who spent a week sleeping only five hours a night ate far more than those who slept nine hours. The short-sleepers gained an average of two pounds. Read more

Healthy Lombard Announces TWO Categories for Health Heroes Awards

image001Healthy Lombard is now accepting nominations for its annual Health Heroes recognition, which honors individuals who have made a noticeable effort to improve their health and wellness during the past year. For the first time ever, greater Lombard area companies who have made positive, healthy changes in their work environments can also be nominated.

The individuals and companies who are chosen for the Health Heroes recognition will receive their awards at the 2014 Healthy Lombard Fitness February Fair, February 22, 2014 at the Yorktown Center Mall at 1:30 PM from Staley, the Chicago Bears’ Mascot.

All members of the greater Lombard area community are invited to attend The Fitness February Fair from 10 AM – 1:30 PM, which will features health-related displays, free health screenings, and the opportunity to participate in interactive presentations.  This fun health and fitness event is made possible through the sponsorship of Partners of Healthy Lombard, a 501c3 Foundation established in 2009 to address childhood obesity and promote healthy living for everyone.

To make a Health Heroes nomination, please compose a one-paragraph explanation describing what the person has done to get healthy, or the company has done to make their workplace healthier for its employees this year.  In addition, contact information for BOTH the nominator and the nominee (name, address, phone number, email) should be included.

EMAIL the nomination and contact information to Jay Wojcik, Healthy Lombard Founder, at Lombard jay@healthylombard.com by January 31, 2014.

Questions or requests for additional information can be directed to the same email address.

Fitness Fair at Glenbard East High School a Success!

IMG_5534 (1)A fall Fitness Fair was held at Glenbard East during the lunch periods on November 22nd to kick off their participation in Fuel Up to Play 60. The District Wellness Committee organized this event supported by a grant from the Midwest Dairy Council and Glenbard East’s Action for Healthy Kids, ‘Students Taking Charge’.  The event encouraged physical fitness and healthy eating.  Students participated in hula hoop, jump rope and plank contests, and prizes were awarded to the winners.  Sodexo sponsored a nutrition quiz with fresh fruit give aways. Students are encouraged to participate in Students Taking Charge by joining Fuel Up to Play60 to help plan future events.

PROACTIVE KIDS Offered at 5 Locations

logoThe PAK PLAN is a FREE 8-week program for children ages 8-14 who are considered obese or at risk, offerings FITNESS, NUTRION and LIFETSYLE education.

Designed by a respected group of health care, education, nutrition, and athletic leaders, it is much more than a simple diet or exercise program. It is a comprehensive, all inclusive program to treat the whole child…emotionally, physically and nutritionally, built around the stability and commitment of family. 

If you have any interest in signing up for this winter session or would like more information, please contact Nicki Klinkhamer at 630-681-1558 or enroll directly at http://proactivekids.org/enroll-now


  • Downers Grove at/funded by  Advocate Good Samaritan Health and Wellness Center
  • Oak Lawn at/funded by Advocate Christ Hospital
  • St. Charles at St. Charles Park District, funded by Cadence Health
  • Woodridge at Edward Health and Fitness Center – Seven Bridges funded by Edward Hospital
  • Niles/Park Ridge at Gemini Junior High School funded by Advocate Childrens Hospital Park Ridge Read more

Health Insurance Reminder

santaThe holiday shopping season is in full gear, and while shoppers are looking for that perfect gift for a loved one, the DuPage County Health Department wants to remind residents it is the perfect time to get themselves the gift of health insurance.  Residents now have until Dec. 23 (previously Dec. 15) to sign up for coverage that will ensure their plan starts on Jan. 1, 2014.

To help residents enroll in the Health Insurance Marketplace, Enroll DuPage will be extending appointment hours at its main office (111 N. County Farm Road, Wheaton) Monday-Thursday between 4pm-8pm and on Saturday between 8am-1pm.

There are two ways residents can enroll for health coverage this holiday season.  First, if they’re comfortable navigating the marketplace on their own (and online) they can visit www.getcoveredillinois.gov.  If a resident wants some help in enrolling, they can call 888-724-0077 to schedule an appointment with an Enroll DuPage navigator.  At their appointment, they’ll receive in-person assistance in enrolling in the marketplace.


Harvest Pumpkin-Apple Soup from HTSW

Looking for a “Healthy and Easy” soup to serve on Thanksgiving?
Try this one that is featured on the Healthy Lombard YouTube website!

Be A Quitter Today !!!!

No-Smoking-Logo-WallpaperThe Great American Smoke-out is being observed on Thursday, November 21  this year and the DuPage County Health Department is encouraging smokers to use that date to kick off their attempts to quit smoking.

Tobacco use remains the largest preventable cause of disease and premature death in the United States, yet more than 43 million Americans still choose to smoke. By quitting, even for one day, smokers will be taking an important step towards a healthier life and reduce their risk of disease.  The health benefits of quitting smoking happen immediately:

  • 20 minutes after quitting: Your heart rate and blood pressure drop.
  • 12 hours after quitting: The carbon monoxide level in your blood drops to normal.
  • 2 weeks to 3 months after quitting: Your circulation improves and your lung function increases.
  • 1 to 9 months after quitting: Coughing and shortness of breath decrease; cilia (tiny hair-like structures that move mucus out of the lungs) start to regain normal function in the lungs, increasing the ability to handle mucus, clean the lungs, and reduce the risk of infection.
  • 1 year after quitting: The excess risk of coronary heart disease is half that of a continuing smoker.
  • 5 years after quitting: Risk of cancer of the mouth, throat, esophagus and bladder are cut in half. Cervical cancer risk falls to that of a non-smoker. Stroke risk can fall to that of a non-smoker after 2-5 years.
  • 10 years after quitting: The risk of dying from lung cancer is about half that of a person who is still smoking. The risk of cancer of the larynx and pancreas decreases.
  •  15 years after quitting: The risk of coronary heart disease is that of a non-smoker. Read more

Cut Calories With Better Chewing

eb-thanksgiving-boxHeidi Mitchell, in the November 18, 2013 edition of the Wall Street Journal shared that over the holidays, Americans will undoubtedly overindulge, gulping down their first plateful and racing back for seconds. But is there an optimal way to masticate? One expert, Klaus Bielefeldt, director of the Neurogastroenterology & Motility Center at the University of Pittsburgh, chews on the subject.
Break It Down:
Digestion starts in the mouth, says Dr. Bielefeldt, and chewing initiates the process. “Mechanically, chewing breaks down the food into tiny pieces so that it is easier to digest,” he says. “Chemically, chewing releases saliva, a lubricant that helps food to slide down the esophagus and begin the breakdown of carbohydrates with the help of the enzyme amylase.” The longer you chew, the more fragmented food particles become, which eases the digestive process in the gut and stomach. “And you won’t swallow a whole toothpick that someone left in the turkey, which I’ve seen,” says Dr. Bielefeldt.

Read more