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| Simple Steps Forums
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| July 2008 Simple Steps News |
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July 2 was all about the forum:
This issue is all about the Simple Steps Forums. www.gvhp.org and click on the link in the menu on the left hand side of the screen that says Simple Steps Forums.
I am working out some issues and am going to be consolidating and re-naming some of the forum areas, but wanted to send out something "light" for the holiday weekend for you to check out.
Anonymous users may browse the forums, but will not be able to reply to any posts or create new topics.
To post on the Simple Steps Forums, you do need to Log In or Register. This is pretty simple, giving your e-mail and a password.
What is the purpose of the Simple Steps forums? Ideally, we would like it to become a community forum where people post back and forth about topics related to healthy living-trading recipes, setting up groups to meet to go for walks, supporting each other in meeting our physical activity goals. Worksite coordinators can also network in an effort to make their programs more successful.
The other purpose is to simply share information. This is what I have been doing as I build up the resources available to you in the forum. Have a physical activity event? Post it here! Know of a great location to exercise? Post that! I will continue to add things as time goes by, including archiving old SS News.
If you have any questions about the SS Forums, please let me know and I will address them in the News next week, or if you would prefer not to have it publicized, just respond to your inquiry!
Some sections you might want to check out: Success Stories which will be renamed! The Recipe Exchange is another with some posts for you. AND Around the Towns has a lot of great sites and information as a reference. Notice the GVC has a one mile open walking Island Preserve!!
Have a great weekend!
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July 10
Welcome Livingston County Mental Health Services Summer Stars of Wellness! I've attached their basic materials for everyone to see-have fun LCMHS! Want to do that at your worksite or know of another that might-let me know!
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More about Simple Steps Forums. www.gvhp.org and click on the link in the menu on the left hand side of the screen that says Simple Steps Forums. I would love for people to post where they go to exercise-particularly on a beautiful day like today. I posted about Al Lorenz Park in Mt. Morris-where do people go in other parts of our area? Post: http://www.gvhp.org/tabid/127/forumid/5/scope/threads/Default.aspx
Also-do you have a physical activity event to promote? Let me know and I will post it for you here: http://www.gvhp.org/tabid/127/forumid/10/scope/threads/Default.aspx or you can post it yourself!
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Website of the Week:
July is UV Safety Month! http://www.aao.org/aaoesite/eyemd/uv.cfm has a patient brochure with information for you and information you can share with others! Keep your friends and loved ones safe from the sun.
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Simple Steps Summer Stars of Wellness
Livingston County Mental Health is participating! Wishing them the best from all Simple Steppers!
Here, some information on the benefits they will receive in each of the areas they becoming stars in:
1. Benefits of Physical Activity: Great link from the CDC with so much helpful information-makes you feel good just to move! http://www.cdc.gov/nccdphp/sgr/ataglan.htm
From WebMD-7 Basic Benefits: http://www.mayoclinic.com/health/exercise/HQ01676
1. Exercise improves your mood
2. Exercise combats chronic diseases (you know-scary things!)
3. Exercise helps to manage weight
4. Exercise strengthens your heart and lungs
5. Exercise promotes better sleep
6. Exercise may have a positive impact on your sex life
7. Exercise can be fun!
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2. Benefits of Increasing Consumption of Fruits and Vegetables: Protection against chronic disease! You know-scary things! Can't beat that-just a very simple (and tasty) way to help your health. All it takes at a minimum is 5 servings a day. Need to know what a serving is? Or anything else about fruits and vegetables? Go here!
http://www.fruitsandveggiesmatter.gov/benefits/index.html INCLUDES RECIPES!!!
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3. Benefits of Hydration! This Article Says Mind-Boggling Benefits!
http://ezinearticles.com/?Benefits-Of-Adequate-Hydration-Are-Mind-Boggling&id=899372
We look and feel younger.
Mental clarity gets a welcome boost.
Our digestive system sends nutrients to each cell
Weight control is restored.
Ability to handle stress is enhanced.
Pain from aching joints is reduced.
Overall flexibility is restored.
Pretty good for something we can do so easily!
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4. Benefits of Adequate Sleep
Can we get any better than this Harvard site on sleep? Let me take a nap and get back to you!
http://healthysleep.med.harvard.edu/
The cost of poor sleep is much greater than many people think: it may have profound consequences for our long-term health.
Research has revealed that people who consistently fail to get enough sleep are at an increased risk of chronic disease, and scientists are now beginning to understand why.
Treating sleep as a priority, rather than a luxury, may be an important step in preventing a number of chronic medical conditions.
Plus we want to eat more when we don't sleep-weird, huh! http://healthysleep.med.harvard.edu/healthy/matters/consequences/sleep-and-disease-risk
Several studies have linked insufficient sleep and weight gain. Sleep is now being seen as a potential risk factor for obesity along with the two most commonly identified risk factors: lack of exercise and overeating.
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5a. Benefits of Screening
See what health screenings you should be getting with this SUPER simple tool from the Mayo Clinic: http://www.mayoclinic.com/health/health-screening/WO00112
Don't forget your kidneys! Ask for a simple kidney panel with your next bloodwork! For more on kidneys check out the National Kidney Foundation Serving Upstate NY (part of the National Kidney Foundation) below: www.kidneynyup.org
The aims of health screening are threefold:
To identify pre-existing health problems.
To assess your risk factors for disease.
To provide recommendations on your lifestyle and health that will encourage a longer and healthier life.
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5b. Benefits of Relaxation
Once again, we go to the Mayo Clinic and the great WebMd site for more on this! Who doesn't like feeling relaxed-even I do and I'm neurotic!
http://www.mayoclinic.com/health/relaxation-technique/SR00007
Try Some 60 Second Type Relaxations!
http://www.sju.edu/counseling/pages/quick_relax.html
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We want our Simple Steps Stars of Summer to see just how much they are doing to improve their health! I am sure that a quick print and review of this information will help them to see that they are doing something so good for themselves!
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"If it weren't for the rocks in the bed, the stream would have no song."
-Carl Perkins
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July 17 Simple Steps News:
More about Simple Steps Forums. www.gvhp.org and click on the link in the menu on the left hand side of the screen that says Simple Steps Forums.
Also-do you have a physical activity event to promote? Let me know and I will post it for you here: http://www.gvhp.org/tabid/127/forumid/10/scope/threads/Default.aspx or you can post it yourself!
Your Simple Steps News is on that forum as well for ease of use.
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Website of the Week:
VERY IMPORTANT! Exercise and the heat: http://missourifamilies.org/FEATURES/nutritionarticles/fit1.htm
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Summer Stars! How do I stick with exercise?
http://familydoctor.org/online/famdocen/home/healthy/physical/basics/059.html
Here are some tips that will help you start and stick with an exercise program:
Choose something you like to do. Make sure it suits you physically, too. For instance, swimming is easier on arthritic joints.
Get a partner. Exercising with a friend or relative can make it more fun.
Vary your routine. You may be less likely to get bored or injured if you change your exercise routine. Walk one day. Bicycle the next. Consider activities like dancing and racquet sports, and even chores like vacuuming or mowing the lawn.
Choose a comfortable time of day. Don't work out too soon after eating or when it's too hot or cold outside. Wait until later in the day if you're too stiff in the morning.
Don't get discouraged. It can take weeks or months before you notice some of the changes from exercise, such as weight loss.
Forget "no pain, no gain." While a little soreness is normal after you first start exercising, pain isn't. Take a break if you hurt or if you are injured.
Make exercise fun. Read, listen to music or watch TV while riding a stationary bicycle, for example. Find fun things to do, like taking a walk through the zoo. Go dancing. Learn how to play a sport you enjoy, such as tennis.
Making exercise a habit
Stick to a regular time every day.
Sign a contract committing yourself to exercise.
Put "exercise appointments" on your calendar.
Keep a daily log or diary of your exercise activities.
Check your progress. Can you walk a certain distance faster now than when you began exercising? Or is your heart rate slower now?
Ask your doctor to write a prescription for your exercise program, such as what type of exercise to do, how often to exercise and for how long.
Think about joining a health club. The cost gives some people an incentive to exercise regularly.
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LITTLE BITES!
Local events: http://www.fingerlakeswest.com/calendar_july.html
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Who Wants to Calculate Your BMI!?! Step right up...
http://health.discovery.com/national-body-challenge/tools/bmi/bmi.html
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Eggplant Panini!
http://www.eatingwell.com/recipes/eggplant_panini.html
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If you saw a heat wave, would you wave back?
Steven Wright
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Great job Livingston County Mental Health! They are already increasing the number of stars their Summer Stars of Wellness have earned-VERY NICE!
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Website of the Week: You are getting VERRRRRRY sleepy: http://www.cbsnews.com/stories/2008/03/14/60minutes/main3939721.shtml
One of the most eye opening things on sleep I have ever seen.
Snippet: His doctors assure 60 Minutes that Jonathan will be fine once he goes back to his normal sleep routine, but after four nights without deep sleep they have found that, like prior study subjects, he is hungrier, less alert, and most importantly, his body is no longer able to metabolize sugar effectively, putting him temporarily at increased risk for Type 2 diabetes.
Not a lot of time to read/watch that-more on sleep from the CDC:
http://www.cdc.gov/Features/Sleep/
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Another Reason to Move-Exercise MIGHT Make Us Smarter
http://health.discovery.com/centers/nutritionfitness/fitness/articles/runsmart/runsmart.html
New research shows that in addition to causing the release of chemicals called endorphins—well-documented as the source of the "runner's high"—exercise may contribute to the formation of new connections among nerve cells in the brain and even to the growth of new cells. Other research has underscored the strong correlation between exercise and higher mental function.
It's possible that running, cycling and other sports may trigger a primal "flight or fight" response in us, and in doing so, may spur brain cell growth, much as it did in ancient hunters as they chased their prey or were chased by predators. Or it could just be that getting more blood to the brain is good for us.
Experts caution that no one knows what these new cells actually do in the human brain, or whether they really become part of functional circuits that affect behavior and thought. But what is no longer in doubt is that new cell growth has been found in the places in the brain where we think, learn and remember.
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LITTLE BITES!
8 Quick Cancer Prevention Tips: http://health.usnews.com/usnews/health/cancer/cancer_prevention/overview.htm
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Waist Size-Easy to Measure
http://health.msn.com/weight-loss/articlepage.aspx?cp-documentid=100173487
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Peach Popsicles-Fun to Say, Good to Eat!http://www.eatingwell.com/recipes/peach_popsicles.html
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A man can do only what he can do. But if he does that each day he can sleep at night and do it again the next day.
Albert Schweitzer
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| July 30 2008 Simple Steps News |
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Great job Livingston County Mental Health! 64% of their employees are Simple Steps Summer Stars-VERY NICE!
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Website of the Week: Information on the free Cross-Fit training session on Sundays:
http://www.gvhp.org/tabid/127/forumid/10/postid/67/scope/posts/Default.aspx What a great opportunity!
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Exercise and Keeping Weight Off-New Study
http://www.webmd.com/diet/news/20080728/exercise-holds-key-to-keeping-weight-off
General recommendations are for 30 minutes a day, or 150 minutes a week, of moderately intense activity most days of the week. But the debate rages on over a magic formula for sustaining weight loss.
How much do you have to work out in order to lose weight and keep it off? The answer is hotly debated among people who study weight loss.
A new study says that obese and overweight women need to cut calories and exercise 275 minutes a week more than their baseline physical activity -- or at least 55 minutes a day, five days a week to lose weight and keep it off.
And Specific to Diabetes! http://www.reuters.com/article/healthNews/idUSTON87483720080728
Simply walking 45 minutes more each day helped people with diabetes use blood sugar better, Michael Trenell of Britain's Newcastle University and colleagues wrote in the journal Diabetes Care.
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LITTLE BITES!
NEAT Ways to Increase Your Exercise
http://health.usnews.com/usnews/health/articles/050221/21diversions.htm
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Basal Metabolic Rate Calculator
http://health.discovery.com/tools/calculators/basal/basal.html
You expend energy no matter what you're doing, even when sleeping. Thus your Basal Metabolic Rate is the number of calories you'd burn if you stayed in bed all day - a tempting idea for some. If you've noticed that every year, it becomes harder to eat whatever you want and stay slim, you've also learned that your Basal Metabolic Rate decreases as you age. Likewise, depriving yourself of food in hopes of losing weight also decreases your BMR, a foil to your intentions. However, a regular routine of cardiovascular exercise can increase your BMR, improving your health and fitness when your body's ability to burn energy gradually slows down.
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Make This With the Kids-Watermelon Ice!
http://www.eatingwell.com/recipes/watermelon_ice.html
NUTRITION PROFILE:
Low Calorie | Low Sodium | Low Cholesterol | Low Sat Fat | Heart Healthy | Healthy Weight
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Coming August 8-Summer Olympics!
"The battles that count aren't the ones for gold medals. The struggles within yourself -- the invisible, inevitable battles inside all of us --that's where it's at." -Jesse Owens
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