In the Sproutlight

While summer brings many good things, for some it means the dreaded swimsuit season and thoughts of dieting. Every day Americans are bombarded with "new" weight loss programs and miracle diet plans. The truth, however, is simple. To reach a healthy weight, you need to develop a healthy eating plan with an emphasis on whole (nonprocessed) and fresh foods (vegetables and fruits). You also will need to engage in regular (preferably daily) physical activity such as exercise classes, walking, swimming, dancing and biking.

If you are considering a weight loss program that you have heard about or a friend has started, consider the following guidelines provided by the United States Office of Women's Health.

Weight loss programs should encourage healthy behaviors that help you lose weight and that you can maintain over time. Safe and effective weight loss programs should include:

• A healthy eating plan that reduces calories but does not rule out specific foods or food groups.
• Regular physical activity and/or exercise instruction.
• Tips on healthy behavior changes that also consider your cultural and social needs.
• Slow and steady weight loss of about 3/4 to 2 pounds per week and never more than 3 pounds per week. (Faster weight loss will be harder to keep off permanently.)
• A plan to keep the weight off after you have lost it.

• Know that a diet is not a temporary "fix." Find your path to better health and commit to it.
• Eat less calories by eating less fat, sugar, simple carbohydrates and processed foods.
• Do not belong to the clean-your-plate club, especially in restaurants.
• Move your body. Try for at least 30 minutes a day of physical activity. Walk. Dance. Bike. Garden. Swim.
• Measure your steps. Wear a pedometer and aim for 10,000 steps each day.
• Beware of emotional eating. Find healthy ways to cope. Seek help.
• Get support. Join a group. Ask family and friends for help. Find an exercise partner.
• Aim for 6-8 servings of vegetables and fruits every day.
• Consider the occasional use of meal replacement products such as soy shakes or fruit smoothies with no added sugar or fats.
• Drink lots of water every day. Aim for 8 glasses a day. Limit or eliminate alcohol and caffeine.
• Join an exercise class. Learn martial arts. Take a dance workshop.
• Lose weight slowly (1/2 to 2 pounds per week). Chances will be better for not gaining it back.
• Reward yourself for achieving health. Set goals, and when you meet them, treat yourself to something special.

Remember to always check with your healthcare provider before changing your diet or starting an exercise program. You should always discuss your weight loss goals with your healthcare provider who can make suggestions and ensure your good health throughout the dieting process.

St. Luke's Hospital offers a number of fitness and weight management programs and classes, as well as personal fitness training and one-on-one nutrition counseling. For more information, visit www.stlukes-stl.com (go to Classes & Events) or call:

Seasonal allergies for every individual can be triggered by many different things, including plants, flowers, trees, air pollution and mold. Symptoms vary from person to person, so it's important to pay attention to your body and discuss bothersome symptoms with your healthcare provider. Treatment will depend on the type and severity of your symptoms.

Is this an allergy or a cold?

Typical Cold Symptoms
• Sneezing
• Runny nose
• Cough
• Sore throat
• Not feeling well in general

St. Luke's Hospital is a regional healthcare provider committed to improving the quality of life for patients and the community. It offers more than 60 specialty areas and was the only Missouri hospital named an America's 50 Best Hospital™ by HealthGrades® in 2007, 2008, 2009, 2010 and 2011 based on quality.


"In the Sproutlight" is a sponsored opportunity. For more information on sponsorship, e-mail This e-mail address is being protected from spambots. You need JavaScript enabled to view it or call 636-544-7233.

Your once hopeful New Year's resolution to exercise more may be starting to fade. Yet the motivation that summer's impending swimsuit season brings may still feel months away. How do you stay committed to exercising and not get stuck in a rut?

"Working out does not necessarily have to include going to the gym," says Amy Holtsclaw, a clinical exercise physiologist for St. Luke's Hospital. "Nontraditional forms of exercise can be just as beneficial – and fun, too."

The key to sticking to an exercise regimen is finding a form of exercise that you also enjoy. Below are some tips on how to go about it:

• Look around you – are there activities that you've seen others doing that you've always wanted to try? What about ice skating, yoga, mall walking or swimming?

• Have you read about any classes that spark your interest? St. Luke's Hospital offers T'ai Chi, many levels of yoga, fitness classes for expectant and new mothers, and more. Plus, St. Louis has a wide variety of fitness and recreation centers that offer classes for any interest and skill level.

• Supplement dance classes or other forms of aerobic exercise with at-home exercises. Stretching, toning and relaxation videos can provide you with options to keep your workouts interesting. Incorporate light hand-weights into your exercise program to build muscle. Exercise balls also provide a variety of exercises for strength and flexibility – they come with their own instructional video and can be found at most retail stores. So, turn on your favorite music and get motivated.

• Get active any way you can. Play with your kids or grandkids, forgo the elevator for stairs, vacuum the living room and move the furniture around (just remember to lift with your legs and not your back), steal a few short breaks to stretch throughout the workday or during TV commercials. Just get moving.

• Talk to your doctor. He or she can probably help guide you toward creative ways to accomplish exercise goals that work with your body, fitness level and expectations – and provide important medical guidance as you embark on new activities.

"It's so important for us all to find ways to get moving on a regular basis," says Holtsclaw. "Most think of exercise only for weight control, but it has so many other positive benefits." She explains that exercise can lower blood pressure, boost your mood, offer social interaction, increase energy levels and even help relieve arthritis pain in joints.

Look forward to the summer by finding an exercise regime that fits with your lifestyle.  For a list of exercise and fitness classes offered at St. Luke's, including personal training and weight management programs, visit the St. Luke's website.



St. Luke's Hospital is a regional healthcare provider committed to improving the quality of life for patients and the community. It offers more than 60 specialty areas and was the only Missouri hospital named an America's 50 Best Hospital™ by HealthGrades® in 2007, 2008, 2009, 2010 and 2011 based on quality.


"In the Sproutlight" is a sponsored opportunity. For more information on sponsorship, e-mail This e-mail address is being protected from spambots. You need JavaScript enabled to view it or call 636-544-7233.

The Purina Farms Pets Go to School program is a perfect balancing act of entertaining animal acrobatic tricks and educational lessons in responsible pet care. The program stresses the importance of caring for a pet as a member of the family including basic needs like feeding, grooming and training.

Each year, the Pets Go To School program visits more than 30 grade schools and reaches up to 15,000 students, parents and faculty. The one hour interactive show is FREE for schools and features four trainers teaching kids how to properly interact with dogs and cats while also entertaining them with amazing feats of athleticism and skill.

Interested schools can call 314-982-3232 to schedule the program. Due to the great number of requests, schools may be placed on a wait list if there aren't available spots. A minimum of 150 students and an area of 60'x40' is required. Preference is given to all-school assemblies.

Located on more than 300 acres of rolling hills, Purina Farms offers animal lovers of all ages an opportunity to get up close and personal with barnyard animals and everyday pets such as dogs and cats. Purina Farms features the Visitor's Center where kids can play in the hayloft, milk a cow, take a tractor-drawn wagon ride and watch exciting canine performances of flying disc and diving dog.

Purina Farms is open seasonally mid-March through mid-November but is closed all major holidays. Reservations are required. Call 314-982-3232 or 888-688-PETS (7387).

Recently, the Purina Event Center, a state-of-the-art indoor facility designed to host a variety of canine activities from conformation shows to performance events like obedience, agility and flyball, opened on the Purina Farms property giving visitors a chance to see some of the most prestigious dog shows in the country year-round.

"In the Sproutlight"  is a sponsored opportunity. For more information on sponsorship, e-mail This e-mail address is being protected from spambots. You need JavaScript enabled to view it or call 636-544-7233.

See what's happening at the Farms!  Visit the Purina Farms Sproutlight Page