No More Portion Distortion:
Knowing portion sizes is just as important as knowing how many portions to eat! The list below includes the number of portions that are recommended daily for most adults and children, and matches standard SINGLE portion sizes with an easy way to visualize its real size.
Bread, Grains, and Pasta:
A single Serving, Is about the Size of.....
1-ounce slice of whole wheat bread-- Index Card
1/2 bagel-- Can of Tuna
1/2 Cup of rice, cereal. or pasta-- Small Walkman
1-ounce muffin-- Cupcake wrapper
4-inch pancake --CD
2-ounce piece of Italian bread --Bar of soap
Recommended Daily Servings:
Kids ages 6-12: 6-9 servings
Teen Girls: 6-9 servings
Teen Boys: 9-11 servings
Adults: 6-11 servings
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Healthy Villages Coalition Meeting
Tuesday February 16th at 12:30 p.m.
Job Opportunities Conference Room
Medicine Balls and Weighted Wounds
Presentor: Bonnie Watson
Van Buren High School Wrestling Room
Tuesday February 23rd
Time: 5:00 p.m.
Make sure to wear work out clothes- You will be exercising in this class.
Equipment will be provided
"Walk Across Iowa"
Program Informaiton
Program Four:
January 4th- March 29th
"Spring in Your Step"
Health Screening dates will be posted soon!
Program Five:
March 30th- June 25th
More information to come!
January 4th- March 29th
"Spring in Your Step"
Health Screening dates will be posted soon!
Program Five:
March 30th- June 25th
More information to come!
What is Healthy Villages
Meeting Dates
Healthy Villages Coalition Meeting
Tuesday February 16th at 12:30 p.m.
Job Opportunities Conference Room
Health Screenings
Thursday January 7th- Birmingham Fitness Center
Cancelled
Tuesday January 12th- Bonaparte Elemantary Gym
3:30p.m.-5:00p.m.
Walking available
Thursday January 14th- Birmingham Fitness Center
4:00-5:30 p.m.
Cancelled
Tuesday January 12th- Bonaparte Elemantary Gym
3:30p.m.-5:00p.m.
Walking available
Thursday January 14th- Birmingham Fitness Center
4:00-5:30 p.m.
Education Class
Medicine Balls and Weighted Wounds
Presentor: Bonnie Watson
Van Buren High School Wrestling Room
Tuesday February 23rd
Time: 5:00 p.m.
Make sure to wear work out clothes- You will be exercising in this class.
Equipment will be provided
Healthy Village Walking Tours
Completed till Spring 2010
Activity Chart
Aerobics (Moderately) 30 minutes= 1 Mile
Aerobics (High) 30 minutes = 2 Miles
Baseball/Softball 18 minutes= 2 Miles
Bowling 30 minutes= 1 Mile
Canoeing 20 minutes= 1 Mile
Cycling (13 mph) 3 miles= 1Mile
Elliptical 10 minutes= 1 Mile
Frisbee Golf 20 minutes= 1 Mile
Gardening (mod) 20 minutes = 1 Mile
Gardening (Heavy) 10 minutes= 1 Mile
Golf (walking) 20 minutes= 1 Mile
Stairmaster (moderate) 15 minutes= 1 Mile
Swimming (30yds/min) 3 miles= 1 Mile
Swimming-Laps (Vigorous) 10 minutes= 1 Mile
Tennis (Single) 15 minutes= 1 Mile
Tennis (Double) 30 minutes = 1 Mile
Water Aerobics 20 minutes= 1 Mile
Weight Training 30 minutes= 1 Mile
Aerobics (High) 30 minutes = 2 Miles
Baseball/Softball 18 minutes= 2 Miles
Bowling 30 minutes= 1 Mile
Canoeing 20 minutes= 1 Mile
Cycling (13 mph) 3 miles= 1Mile
Elliptical 10 minutes= 1 Mile
Frisbee Golf 20 minutes= 1 Mile
Gardening (mod) 20 minutes = 1 Mile
Gardening (Heavy) 10 minutes= 1 Mile
Golf (walking) 20 minutes= 1 Mile
Stairmaster (moderate) 15 minutes= 1 Mile
Swimming (30yds/min) 3 miles= 1 Mile
Swimming-Laps (Vigorous) 10 minutes= 1 Mile
Tennis (Single) 15 minutes= 1 Mile
Tennis (Double) 30 minutes = 1 Mile
Water Aerobics 20 minutes= 1 Mile
Weight Training 30 minutes= 1 Mile
Aerobics Classes
Farmington: Community Center 5:30 pm
Monday- Low impact 30 minutes and weight training 30 minutes
Wednesday- Step aerobics 30 minutes and weight training 30 minutes
Cost: $3.00 a night
Dates: Currently
Riverview Country Club: Keosauqua
Monday and Wednesday Nights
5:00-6:00 p.m.
Cost: $40 for Riverview Club members $40 for non-members
Start Date: October 26th
Instructor: Heidi Bainbridge
For more information contact Heidi at 319-293-3067
Monday- Low impact 30 minutes and weight training 30 minutes
Wednesday- Step aerobics 30 minutes and weight training 30 minutes
Cost: $3.00 a night
Dates: Currently
Riverview Country Club: Keosauqua
Monday and Wednesday Nights
5:00-6:00 p.m.
Cost: $40 for Riverview Club members $40 for non-members
Start Date: October 26th
Instructor: Heidi Bainbridge
For more information contact Heidi at 319-293-3067
Disc Golf
What is Disc Golf? Disc Golf (frisbee Golf) just like regular golf but you use a frisbee instead. To learn more check out http://www.disclife.com/whatis.html
Locations:
Chautauqua Park- Fairfield
Rodeo Park 18 holes- Fort Madison
Donnellson Westview Park 9 holes- Donnellson
Wildwood Park- Ottumwa
Dankwardt Park- Burlington
Rand Park- Keokuk
More locations: http://www.discgolfdirectory.com/iowa.php
Locations:
Chautauqua Park- Fairfield
Rodeo Park 18 holes- Fort Madison
Donnellson Westview Park 9 holes- Donnellson
Wildwood Park- Ottumwa
Dankwardt Park- Burlington
Rand Park- Keokuk
More locations: http://www.discgolfdirectory.com/iowa.php
Resources
Upcoming Community Events
Weight Watchers Meetings:
Starts Friday January 8th
Van Buren High School Library
Weigh-ins at 4:30 p.m.
Meetings at 5:00 p.m.
Live Healthy Iowa Starts- January 14- April 23rd, 2010
Check out the web site to register your team
http://www.livehealthyiowa.org/
Iowa Winter Games:
January 23-24, January 29-31 and Feb. 6th and Feb. 13-14
To learn more go to the web site
http://www.iowagames.org/
Womens Weight lifting:
Tuesday and Thursdays at 6:00 p.m.
Van Buren High School Weight room
No Cost
For more information Contact Bonnie Watson
Starts Friday January 8th
Van Buren High School Library
Weigh-ins at 4:30 p.m.
Meetings at 5:00 p.m.
Live Healthy Iowa Starts- January 14- April 23rd, 2010
Check out the web site to register your team
http://www.livehealthyiowa.org/
Iowa Winter Games:
January 23-24, January 29-31 and Feb. 6th and Feb. 13-14
To learn more go to the web site
http://www.iowagames.org/
Womens Weight lifting:
Tuesday and Thursdays at 6:00 p.m.
Van Buren High School Weight room
No Cost
For more information Contact Bonnie Watson
Program one Team Results
A Touch of Spice- 988
Ambulo- 0
Beauties and the Beast- 266.7
BHF- Club Bad Habit Freed Club-0
Bratpak-0
Burns-0
Butt Busters- 1027.5
Cantril Team 2- 233.9
Cantril Team 5-38.39
Cronk-0
Croton Cruisers-0
Douds Bank- 666.19
Douds Golden Oldies- 807.75
Douds Team- 627.6
Farmington Team 1- 10
Farmington Aerobics 1-1107
Farmington Aerobics 2-1557.5
Fox Valley Moms- 327.19
Eis- 160
Harmony Elementary 1- 2902.18
Harmony Elementary 2- 366.5
Hope- 0
Huffman Heroes- 844.8
Keo Kilometer Kickers- 1318.22
Lebanon Losers- 207.4
Mid-States Milers- 1107
Mighty Moovers- 857.82
Milton Team- 563
Milton Team 2- 14.25
Peanuts Gang-0
Pedominators- 2250.65
PHAT Girls- 21.98
PT Creqzers- 709.29
Queen Bees- 707.87
Rankin- 188.57
River City Cruisers-0
School Staff VB- 507.65
Silers Team- 212
Sprouse Team- 902.75
Stockport Cruisers- 642.5
Stockport Steppers- 732.66
T-Berry Team-0
Team 1-0
Team 6- 480.88
Team 8-0
Team 12- 260.3
Team 13-647.05
Team 29-48
Team 84-0
Team 85-0
Team 86-0
Team 87-0
Team Canaday- 96
Team Jaidann-0
Team Kruse-0
Team McCracken-54
Team Pithon-5.5
Team Plowman- 1012.5
Team Reel-0
Team Smith-18
Team Villanueva-0
The Cantril MisFITS-1532.68
The SP DI's-248.31
The Enforcers-894.85
The 'Go Team'-248.31
The Happy Hoofers-2195.8
The Health Nuts-1278.75
The Hilltop Gang-1049.54
The miss fits-0
The Punnnkins-1546.45
The Road Runners-801
The Sixpackers-1303.13
The Stockport Goof-Offs-0
The Teady Bears-0
The Village People- 280.6
The Wonder Women- 711.4
Vernon Villagers- 420.9
Village Cup and Cakes-0
Walking Off Weight-0
Wasko Hardware-241.5
Wellness Wacko's-1230.55
Younker-0
Z-Ville Trotters-1909.15
Total miles for the program= 41,389.86
Ambulo- 0
Beauties and the Beast- 266.7
BHF- Club Bad Habit Freed Club-0
Bratpak-0
Burns-0
Butt Busters- 1027.5
Cantril Team 2- 233.9
Cantril Team 5-38.39
Cronk-0
Croton Cruisers-0
Douds Bank- 666.19
Douds Golden Oldies- 807.75
Douds Team- 627.6
Farmington Team 1- 10
Farmington Aerobics 1-1107
Farmington Aerobics 2-1557.5
Fox Valley Moms- 327.19
Eis- 160
Harmony Elementary 1- 2902.18
Harmony Elementary 2- 366.5
Hope- 0
Huffman Heroes- 844.8
Keo Kilometer Kickers- 1318.22
Lebanon Losers- 207.4
Mid-States Milers- 1107
Mighty Moovers- 857.82
Milton Team- 563
Milton Team 2- 14.25
Peanuts Gang-0
Pedominators- 2250.65
PHAT Girls- 21.98
PT Creqzers- 709.29
Queen Bees- 707.87
Rankin- 188.57
River City Cruisers-0
School Staff VB- 507.65
Silers Team- 212
Sprouse Team- 902.75
Stockport Cruisers- 642.5
Stockport Steppers- 732.66
T-Berry Team-0
Team 1-0
Team 6- 480.88
Team 8-0
Team 12- 260.3
Team 13-647.05
Team 29-48
Team 84-0
Team 85-0
Team 86-0
Team 87-0
Team Canaday- 96
Team Jaidann-0
Team Kruse-0
Team McCracken-54
Team Pithon-5.5
Team Plowman- 1012.5
Team Reel-0
Team Smith-18
Team Villanueva-0
The Cantril MisFITS-1532.68
The SP DI's-248.31
The Enforcers-894.85
The 'Go Team'-248.31
The Happy Hoofers-2195.8
The Health Nuts-1278.75
The Hilltop Gang-1049.54
The miss fits-0
The Punnnkins-1546.45
The Road Runners-801
The Sixpackers-1303.13
The Stockport Goof-Offs-0
The Teady Bears-0
The Village People- 280.6
The Wonder Women- 711.4
Vernon Villagers- 420.9
Village Cup and Cakes-0
Walking Off Weight-0
Wasko Hardware-241.5
Wellness Wacko's-1230.55
Younker-0
Z-Ville Trotters-1909.15
Total miles for the program= 41,389.86
Posts
Iowa Map
"Walk Across Iowa"
"Walk Across Iowa" Miles
Team Check Points:
April 27th- May 10th- Council Bluffs to Red Oak
Mileage: 52.6 Miles
May 11th- May 31st- Red Oak to Greenfield
Mileage: 72.6 Miles
June 1st-June 21st- Greenfield to Indianola
Mileage: 77.1 Miles
June 22nd- July 5th- Indianola to Chariton
Mileage: 44.4 Miles
July 6th-July 26th- Chariton to Ottumwa
Mileage: 76.9 Miles
July 27th-Aug. 16- Ottumwa to Mt. Pleasant
Mileage: 75.5 Miles
Aug 17- Aug. 30th- Mt. Pleasant to Burlington
Total Miles: 442.3 Miles
April 27th- May 10th- Council Bluffs to Red Oak
Mileage: 52.6 Miles
May 11th- May 31st- Red Oak to Greenfield
Mileage: 72.6 Miles
June 1st-June 21st- Greenfield to Indianola
Mileage: 77.1 Miles
June 22nd- July 5th- Indianola to Chariton
Mileage: 44.4 Miles
July 6th-July 26th- Chariton to Ottumwa
Mileage: 76.9 Miles
July 27th-Aug. 16- Ottumwa to Mt. Pleasant
Mileage: 75.5 Miles
Aug 17- Aug. 30th- Mt. Pleasant to Burlington
Total Miles: 442.3 Miles
Sign Up
To sign up you need to:
1. Get a team
2. Come up with a team name
3. Choose a team captain
4. Contact Melissa at 319-293-3171 ext 271 melissa.daugherty@vbch.org to sign up your team
5. Attand a Health Screening in your town
6. Start exercising
1. Get a team
2. Come up with a team name
3. Choose a team captain
4. Contact Melissa at 319-293-3171 ext 271 melissa.daugherty@vbch.org to sign up your team
5. Attand a Health Screening in your town
6. Start exercising
Village Map
Van Buren County Mileage
Keosauquqa to Stockport-13 Miles
Stockport to Birmingham-6.6 Miles
Birmington to Douds-11.4 Miles
Douds to Lebanon-8 Miles
Lebanon to Milton-7.4 Miles
Milton to Cantril-5.5 Miles
Cantril to Farmington-20 Miles
Farmington to Bonaparte (W46)-12 Miles
Bonaparte to Bentonsport-4 Miles
Bentonsport to Keosauqua-6.6 Miles
Total Miles= 94.5 Miles
Stockport to Birmingham-6.6 Miles
Birmington to Douds-11.4 Miles
Douds to Lebanon-8 Miles
Lebanon to Milton-7.4 Miles
Milton to Cantril-5.5 Miles
Cantril to Farmington-20 Miles
Farmington to Bonaparte (W46)-12 Miles
Bonaparte to Bentonsport-4 Miles
Bentonsport to Keosauqua-6.6 Miles
Total Miles= 94.5 Miles
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