Cortez Airport technician Efrain Vaquera lost 75 pounds in 2014. He attributed replacing sugary drinks with more water for his weight loss success.
“I decided I didn’t want to be chubby,” said the 38-year-old father of four. “I found a plan, and stuck with it.”
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.
“Eating is such a simple thing to do, so it’s the hardest thing to avoid,” said Vaquera, who now weighs 192 pounds. “It’s still a challenge, especially this time of year.”
Vaquera was among some 80 municipal employees to participate in the city’s yearlong “Moving and Improving Wellness Program.” 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.
“About two-thirds of all our employees participated,” said City Clerk Linda Smith. “It was a great success.”
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.
“We had a pedometer challenge over the summer,” said Smith. “Most all of the employees are still wearing them.”
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.
“We want to keep our employees active,” Smith reiterated.
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.
“The wellness program helps to reduce sick days, and ultimately lower insurance costs to the taxpayers,” said Smith. “It also makes employees happier and improves their way of life.”
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.
“I’m hoping to drop another 30 pounds,” he added. “I’m really excited.”
Asked what advice he’d give others with a desire for a healthier lifestyle in the New Year, Vaquera quickly said, “Don’t wait for a start date. Just do it.”
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’s now helping them, and their friends, train for next year’s football season via morning runs and afternoon weight room sessions.
“It’s amazing,” said Vaquera. “I have freedom now. I’m not a slave to my body anymore. I can do what I want to do.”
tbaker@cortezjournal.com
Water: The cornerstone to an improved life
To live a healthier life in the New Year, start by drinking more water.
“None of us drink enough water during the day,” said registered dietitian and nutritionist Laura A. White.
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’s total weight.
“Divide your body weight in half,” White advised. “The number you get is equal to how many ounces of water you should drink every day.”
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.
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.
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.
“There’s no quick fix,” White cautioned. “Making choices for a healthier lifestyle change can seem overwhelming, but focus on the positives, not the negatives.”
“Plan ahead,” she added. “Take small steps towards small goals, because a healthier lifestyle is something you can do for the rest of your life.”
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.
“I hear lots of excuses,” said White. “Can’t. Don’t. Won’t. Or it’s too hard. Those words shouldn’t exist.”
tbaker@cortezjournal.com
Meals
Breakfast Ideas
Peanut butter on whole grain toast or bagel
Whole grain tortilla breakfast burrito with eggs and cheese
•Hard cooked egg, banana and whole grain toast
Oatmeal with nuts, banana and glass of milk
Omelet with ham, cheese, veggies and whole grain toast
Lunch Ideas
Chicken salad in a whole grain pita pocket with lettuce and tomato and fruit on the side
Peanut butter sandwich on whole grain bread with fruit and a cup of veggies
Salad with greens, veggies and egg plus black beans, avocado, sunflower seeds and fruit
Baked potato topped with shredded chicken, cottage cheese, broccoli, salsa and cheese with a side of fruit
Turkey, roast beef or chicken roll ups with cheese plus fruit and veggies
Dinner Ideas
Salmon or tuna cakes with sweet potato wedges and salad
Greek turkey meatballs over zucchini noodles or spaghetti squash
Portobello mushroom burger on whole grain bun with salad and sweet potato fries
BBQ pulled pork on whole grain bun with broccoli slaw
Ground turkey and spinach stuffed lasagna rolls with salad
Portion-size tips
1 cup of raw veggies equals the size of a baseball
1 oz. of cheese, nuts or dried fruit equals four playing dice
1/2 cup of fruit equals the size of a tennis ball
1 tablespoon equals the size of your thumb
2 tablespoons equals the size of a golf ball
3-4 oz. of meat equals the size of a deck of cards
