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| June, 2008 Simple Steps News |
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I hope everyone is having a Good News Week!
To view your Simple Steps News...
You can either use the links and information below or print the PDF attached.
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Websites of the Week-The Power of Walking
Metabolism! Circulation! PMES?!? Read more here:
http://health.discovery.com/centers/nutritionfitness/fitness/articles/experts/chek/walking.html
ALSO! Treasure hunt-Geocache Adventure on Routes 5 and 20: see the Simple Steps Forum-Around the Towns-for more information www.gvhp.org
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The Word of the Day is STAYCATION
And we are here to help you! I am slowly rebuilding the Simple Steps Forums but wanted to make sure to have the Around the Towns section updated in time for Staycation Season. Stick around locally and find so much that you can do!
Check out www.gvhp.org and click on Simple Steps Forums.
http://www.gvhp.org/tabid/127/forumid/10/scope/threads/Default.aspx go to Around the Towns and check out the Livingston County Tourism site in particular.
Article below by Jeff Brown, MSNBC contributor, for more, do a search on Staycation
Imagine the perfect summer vacation: Swimming in clear blue water, tennis and a little bicycling, barbecued meals, a concert under the stars, a ball game with fireworks, maybe even a museum or two …. and all for free.
Well, okay, not for free – but for a fraction of what other people will pay.
How? By vacationing at home. In its annual summer vacation survey, the American Automobile Association said the average North American vacation will cost $244 per day for two people for lodging and meals.
For the full article: http://www.msnbc.msn.com/id/24859538/
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A 600 Page Report?!? You Shouldn’t Have...No, Really, You Shouldn’t Have!
I am reading through this report on Physical Activity from Health and Human Services and will include bits and pieces of it for you. This week we will look at FREQUENCY of Physical Activity:
Many experimental studies since 1995 have demonstrated beneficial effects of 120 to 150 minutes per week of moderate- or vigorous-intensity activity, usually performed during 3 to 5 sessions per week, so we know that this frequency of activity is effective. Only limited data are available comparing the benefits from just 1 or 2 sessions per week with multiple sessions spread throughout the week with activity amount and intensity held constant.
Data from a large number of studies evaluating a wide variety of benefits in diverse populations generally support 30 to 60 minutes per day of moderate to vigorous intensity physical activity on 5 or more days of the week.
599 pages to go!
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Little Bites-
Backyard Coleslaw
http://www.eatingwell.com/recipes/backyard_coleslaw.
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Think Thin (Think Healthy!) This might be something to post in your employee bathrooms-but focus on healthy habits and not weight!http://health.discovery.com/centers/diabetes/ada/gallery/25waysthinkthin.pdf
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Events Corner:
Genesee Valley Conservancy-find out more about their events at their website which is also listed in Around the Towns in the SS Forum!
Future Planning: Ramon Rocha Run and Autism Walk in the fall
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"All things are difficult before they are easy." -Thomas Fuller
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The Good News-Laptop and programs are here!
To view your Simple Steps News...
You can either use the links and information below or print the PDF attached.
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Website of the Week-Home Safety Month
http://www.homesafetycouncil.org/homesafetymonth/homesafetymonth.aspx
This year’s Home Safety Month campaign theme – Hands on Home Safety – asks the public to take some simple hands-on steps to create a safer home environment from the five leading causes of home injury – falls, poisonings, fires and burns, choking/suffocation and drowning. We’re offering turnkey resources to help families nationwide learn how to be “hands-on” with proper home safety practices.
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I Found A New Website! Lance Armstrong’s New LiveStrong Site!
http://www.livestrong.com/article/5906-everyday-activities-that-can-burn/
Here are five everyday activities that burn calories almost like a workout.
1. Walking
Walk everywhere you can. Intentionally just add foot steps to your day. Park as far as you can from any place you need to go and walk in. Maybe you can walk the kids to school. With your cell phone you can walk while you catch up with your Mom on the phone--just ask her to excuse the heavier breathing.
2. Climbing
Climb every step you can. Climbing up stairs is a great calorie burner and will tone up your legs as well. If you can do it safely--on a day you are not in heels--try climbing two stairs at a time. Trust me that you will feel this one. A friend of mine who lives in a high-rise building climbs the stairs for the first handful of floors then simply jumps on the elevator when she's had enough.
3. Clean Your House
Clean your house like you are an Olympic athlete. Vacuuming with intensity can work wonders for those arms and shoulders. Work in a set of lunges each time you have to move from one room to the next. Rather than bending and lifting with your back think about releasing your hips into a squat and maybe isometrically holding that position while you dust your TV set. Don't forget to breathe.
4. Shop
Shop until you are ready to drop. Most grocery stores and malls these days are huge. Here's a shopping mall trick that sounds crazy but works. In between each store in which you browse you must walk at least 500 steps or one full lap of the mall before you enter the next store. Count them out a 100 at a time. Walk briskly ... right past that Cinnabon.
5. Dance
Dance your buns off. I know. I know. Who has time to go dancing? But try building a personal dance break into every day. Find a little space. Crank up your favorite tune (These days I am dancing to the new Madonna track "4 Minutes") and bust a move. It's fun and freeing and it may even motivate you to plan an actual evening to go dancing.
Now walk, climb, clean, shop and dance may not be words you hear too often at the gym but remember: If you increase the intensity or the duration of the physical part of your everyday activities you can make every calorie count!
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Serious Golfer? Read This! Protecting your back keeps your golf game upright...
http://www.newsday.com/sports/golf/ny-spligolf195732549jun19,0,2701952.column
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Little Bites-
Chicken and Fruit Salad
http://www.eatingwell.com/recipes/chicken_fruit_salad.html
Chicken, melon, walnuts and feta top mixed salad greens for a refreshing summer salad. Use your favorite summer fruit in place of the melon if you wish.
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Think Thin (Think Healthy!) This might be something to post in your employee bathrooms-but focus on healthy habits and not weight!http://health.discovery.com/centers/diabetes/ada/gallery/25waysthinkthin.pdf
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Pain is temporary. Quitting lasts forever.
Lance Armstrong
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Event Information Corner:
This weekend:
Moms in Motion Fun Run-Walk to help out! djiovoli@aol.com is your contact
MIM "Fun Run" on June 22nd. All proceeds will go towards getting the I tri for life foundation up and running. For those of you who don't know this is a non-profit organization with the goal of placing exercise bikes in cancer centers and hospitals throughout the US. Studies show cancer patients going through treatment can help fight the effects of nausea and fatigue by exercising.
Genesee Valley Conservancy-find out more about their events at their website: http://www.geneseevalleyconservancy.org/
The Genesee Valley Conservancy is a not-for-profit organization dedicated to open space preservation in the Genesee Valley region.
They do walks monthly-check out the website!
One of their events is their run-you can be ready by August to participate. Information on this:
Fourth Annual Oak Tree Race – Half Marathon and 5 K
There is plenty of time to register and start training for either race. A great way to get in shape this summer!
Kids Fun Run: **NEW EVENT** Free races for kids 10 and under. Prizes for all participants!
Registration: Visit www.geneseevalleyconservancy.org to register and for more information
Questions: Call or email Mike Garger at (585) 346-3095, mgarger@rochester.rr.com
Moms in Motion Fun Run-Walk to help out! djiovoli@aol.com is your contact
MIM "Fun Run" on June 22nd. All proceeds will go towards getting the I tri for life foundation up and running. For those of you who don't know this is a non-profit organization with the goal of placing exercise bikes in cancer centers and hospitals throughout the US. Studies show cancer patients going through treatment can help fight the effects of nausea and fatigue by exercising.
Website of the Week-Shameless Promotion! Check out the pictures from the Dansville Relay for Life. It is not too early to think about forming a team for next year's Relay. It is a Snapfish site-lots of pics-http://www2.snapfish.com/share/p=773111213238291275/l=393553543/g=102983557/otsc=SYE/otsi=SALB
Password: Relay08
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WELCOME Genesee Valley Conservancy to Simple Steps! Find out more about their events at their website: http://www.geneseevalleyconservancy.org/
The Genesee Valley Conservancy is a not-for-profit organization dedicated to open space preservation in the Genesee Valley region.
Since 1990 the Genesee Valley Conservancy has been dedicated to protecting western New York's open space resources. Through the support of land and conservation easement donors and our generous financial contributors, GVC now protects over 8,300 acres of habitat, scenic vistas, and some of New York State's highest quality farmland.
They do walks monthly-check out the website!
One of their events is their run-you can be ready by August to participate. Information on this:
Fourth Annual Oak Tree Race – Half Marathon and 5 K
This unique local running race benefits the conservation efforts of the Genesee Valley Conservancy (GVC). GVC, a non-profit land trust, protects 8,300 acres of land, including 2,800 acres along the race course. Run through the historic district of Geneseo and past the majestic Oak Tree savannahs of the Genesee Valley. The half marathon and 5K are both USATF certified courses and have water stations and live music along the way. The races start at 9 a.m. on Route 39 near the Geneseo Central School and finish on the School track.
There is plenty of time to register and start training for either race. A great way to get in shape this summer!
Extras: Registration includes Oak Tree Race T-Shirt (Technical shirts for half marathon runners), automatic timing, post race food, post race massage, and awards!!
Awards: Unique local awards! Half marathon awards include custom finisher medal for all finishers, overall male and female, and first three in each 5 year age bracket. 5K awards include overall male and female and first three in 5 year age bracket.
Course Record: Special awards for those setting a male/female course record. Times to beat: Males – 1:12.57 (Mark Andrews 2007), Females – 1:26.25 ( Katherine Danner 2006).
Kids Fun Run: **NEW EVENT** Free races for kids 10 and under. Prizes for all participants!
Registration: Visit www.geneseevalleyconservancy.org to register and for more information
Questions: Call or email Mike Garger at (585) 346-3095, mgarger@rochester.rr.com
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Laugh Your Way To Wellness With Yoga Trend
ScienceDaily (May 6, 2008) — “Ho ho, ha ha ha,” students in a fitness class at the University of Michigan Health System chant repeatedly while clapping their hands and walking around the room.
They’re just getting warmed up; in the next half-hour, they will stretch their muscles and work on breathing exercises. They’ll also laugh for most of the 30 minutes, from self-conscious giggles to uninhibited belly laughs. All in the name of fitness.
http://www.sciencedaily.com/releases/2008/05/080505225405.htm
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Little Bites-
Strawberry Arugula Salad http://www.eatingwell.com/recipes/arugula_strawberry_salad.html
A rich source of iron and vitamins A and C, arugula is nonetheless in desperate need of balancing—here, with aged balsamic vinegar, walnuts and strawberries, another one of springtime’s jewels.
Also cherry recipes featured!
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Think Thin (Think Healthy!)
This might be something to post in your employee bathrooms-but focus on healthy habits and not weight!
http://health.discovery.com/centers/diabetes/ada/gallery/25waysthinkthin.pdf
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"Nature always wears the colors of the spirit. "
Ralph Waldo Emerson
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Just a reminder-
Moms in Motion Fun Run-Walk to help out! djiovoli@aol.com is your contact
MIM "Fun Run" on June 22nd. All proceeds will go towards getting the I tri for life foundation up and running. For those of you who don't know this is a non-profit organization with the goal of placing exercise bikes in cancer centers and hospitals throughout the US. Studies show cancer patients going through treatment can help fight the effects of nausea and fatigue by exercising.
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Website of the Week-SO COOL! Right here in Livingston County-SEE recreation opportunities in LC that you can go back to again and again from the luxury of a motorcoach! See the PDF here or read at the bottom of this e-mail for featured highlights: http://www.livingstoncountychamber.com/FAM.pdf
The Livingston County Tourism Council is proud to present
their Annual County Familiarization Tour: Thursday, June 12, 2008
I will see you there!
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Next Week is National Sun Safety Week
Active Summer=Risk of Overexposure!
http://www.sunsafetyalliance.org/
It's a fact: Overexposure to the sun can result in skin cancer later in life. What are your family's risks from exposure to powerful UV rays? Consider these facts and statistics.
The Dangers of UV Exposure
You can sunburn even on a cloudy day.
On average, children get 3 times more exposure than adults.
Concrete, sand, water, and snow reflect 85% to 90% of the sun's UV rays.
Depletion of Earth's ozone continues to increase your exposure to UV rays.
For more "bare facts" check this out! http://www.sunsafetyalliance.org/bare_facts.html You can send this to friends, co-workers and any tanaholics you may know!
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Swedish Golfers Live Longer (sounds like a new bumper sticker?)
Golf can be a good investment for the health, according to a new study from the Swedish medical university Karolinska Institutet. The death rate for golfers is 40 per cent lower than for other people of the same sex, age and socioeconomic status, which correspond to a 5 year increase in life expectancy. Golfers with a low handicap are the safest.
It is a well-known fact that exercise is good for the health, but the expected health gains of particular activities are still largely unknown. A team of researchers from Karolinska Institutet has now presented a study of the health effects of golf -- a low-intensity form of exercise in which over 600,000 Swedes engage.
The study, which is published in Scandinavian Journal of Medicine & Science in Sports, is based on data from 300,000 Swedish golfers and shows that golf has beneficial health effects. The death rate amongst golfers is 40 per cent lower than the rest of the population, which equates to an increased life expectancy of five years. Full article here: http://www.sciencedaily.com/releases/2008/05/080530095413.htm
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Little Bites-
Plan Ahead for a Healthier Father's Day http://www.eatingwell.com/recipes/collections/fathers_day.html
Including Watermelon Agua Fresca! This refreshing drink is served by roadside vendors all over Mexico. Not too much fruit, not too much sugar, just a beautiful way to quench your thirst on a summer day.
Many recipes, grill-ready for the day on that page!
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From Fitnet-Simple Steps!
Years ago a reader informed me that she had started using the restroom one floor below her office. Over a month, this little change provided her with up to 30 - 60 extra flights of stairs. Focusing on little steps
and sticking to it can lead to great change! If she has maintained that routine, she now will have climbed an additional 500,000 steps. This takes very little additional time and can help with a large number of
preventable chronic diseases. Little steps do add up!
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Exercise Quiz!
Maybe not as much fun as those old Cosmo quizzes, but, good for you!
The knowledge and expectations you have about exercise can determine your fitness success.
This 11-question quiz will help you become more aware of your beliefs and knowledge about exercise.
http://health.discovery.com/centers/nutritionfitness/nutrition/foodfit/quizzes/fitquiz.html
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We are going to be Fighting Back against Lung Cancer at the ACS Relay for Life in Dansville Saturday, June 7 at 4 pm-Bring a Friend, Walk a Lap! Stop at the education table and say hello!
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"To be what we are, and to become what we are capable of becoming, is the only end of life." -Robert Louis Stevenson
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Just a reminder-
Moms in Motion Fun Run-Walk to help out! djiovoli@aol.com is your contact
MIM "Fun Run" on June 22nd. All proceeds will go towards getting the I tri for life foundation up and running. For those of you who don't know this is a non-profit organization with the goal of placing exercise bikes in cancer centers and hospitals throughout the US. Studies show cancer patients going through treatment can help fight the effects of nausea and fatigue by exercising.
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Green Tour-FEATURED Highlights of the Tour
• Luxury Motorcoach
• 1941 Historic Aircraft Group and
Museum at the Geneseo Airport
• Abbey of the Genesee
• Samuel Warren Homestead
• Future Home of the Livingston Arts
Center and the New Deal Gallery
• LETCHWORTH STATE PARK and
PICNIC LUNCH
(Full Park Tour) including detail about the
Genesee Valley Greenway Trail and the
Finger Lakes Trail
• Visit to historic Nunda
• Genesee Valley Farm Discovery Center
• Deer Run Winery
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