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| October, 2008 Simple Steps News! |
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October 1
Do you have an event to promote? Let me know! Featured this week-Ramon Rocha Run/Walk!
http://www.lwarc.org/runwalk2008_main.htm
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Congratulations Arc World Series of Wellness Participants for a Great Competition!
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Website of the Week: October is Breast Cancer Awareness Month
http://nbcam.org/index.cfm and www.cancer.org for great information and information to help encourage your friends and loved ones to get screened. Early detection saves lives-and we know the positive connection between physical activity and cancer prevention. Flyer below (and let me know if you want the attachment) on FREE/Low Cost CANCER SCREENINGS!
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Breast Cancer and Activity
The American Cancer Society states that as little as a few hours a week of walking or similar aerobic exercise may improve the survival rates of breast cancer survivors. A Harvard Medical School and Brigham and Women's Hospital study found women who exercised a minimum of three hours a week had higher survival rates than those who exercised an hour or less.
Another study on the relationship between exercise and breast cancer found that regular physical activity reduced the overall risk of breast cancer. Exercise lowers a woman's exposure to estrogen and excess estrogen is a factor in cancer growth. The study conducted by the Fred Hutchinson Cancer Research Center in Seattle discovered that the women who exercised the most had a 22% decreased risk of breast cancer.
Girls and women between ages 12 and 35 who exercise regularly cut their risk of breast cancer by up to 23%, according to the Nurses Health Study 2. Over 65,000 women were in this study of registered nurses. Researchers at Washington University School of Medicine and Harvard University found that in a six year period rates of invasive breast cancer ranged from 194 cases per 100,000 in the least active women. There were 136 cases among the most active women who performed an average of 3 hours of vigorous exercise a week.
http://www.examiner.com/x-795-Fitness-Examiner~y2008m9d30-Exercise-Improves-Breast-Cancer-Prevention-and-Survival
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Walking with Poles-Not at all like Dancing with Wolves!
http://nordicwalkingonline.com/
Nordic Walking is a great fitness workout for people who are looking for a fun physical activity and maximum health benefits combined with convenience.
Unlike walking, or even running, Nordic Walking, which is walking with especially designed poles provides you with a whole-body exercise - lower body, upper body, plus a great aerobic workout - comparable to Nordic, or cross-country skiing. http://www.nordicwalkingus.com/
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LITTLE BITES!
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Pedometer/Walking Calorie Burn Calculator!
http://walking.about.com/library/cal/uccalc3.htm
Use steps to calculate distance and walking calories
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Apples for Your Heart? And AGAINST Metabolic Syndrome! Wow! Yummier than Insulin!http://www.eatingwell.com/health/nutrition_watch/apples_for_your_heart.html
And Roasted Apple and Cheddar Salad
NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Low Cholesterol | Healthy Weight
http://www.eatingwell.com/recipes/apple_cheddar_salad.html
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Everywhere is within walking distance if you have the time.
Steven Wright
N e e d C a n c e r S c r e e n i n g s ?
FREE breast, cervical
and colorectal cancer
screenings for those with
no insurance or
insurance with high
deductibles
Call the Livingston/
Wyoming Cancer
Prevention Partnership
(formerly Women’s Health
Partnership) at
585-786-8890 or
1-800-588-8670 Today!
These Screenings
Could Save YOUR
Life... |
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| October 9 2008 Simple Steps News! |
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Do you have an event to promote? Let me know!
Still featured-Ramon Rocha Run/Walk! October 25
http://www.lwarc.org/runwalk2008_main.htm
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Congratulations Arc World Series of Wellness Participants for a Great Competition! The Happy Herbivores from Hilltop were the overall winners-more at the bottom of this e-mail!
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Websites of the Week: Economy and Stress
http://www.webmd.com/balance/stress-management/news/20081008/as-economy-worsens-so-does-stress for great information and more links to help deal with stress. As the economy worsens, Americans' stress level is on the rise. Eighty percent of Americans said in a September survey that the economy is a significant source of stress, up from 66% in April. Also: http://www.13wham.com/news/local/story.aspx?content_id=8bfaeedb-eaa6-4dfe-bb6f-6f9882bcebe2 I am attaching a Fiscal Wellness information sheet to help people not get caught in any scams.
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2008 Physical Activity Guidelines for Americans Are Out!!!
http://health.gov/paguidelines/?loc=interstitialskip A lot of information there.
Let's sum it up!
Adults (aged 18–64)
Adults should do 2 hours and 30 minutes a week of moderate-intensity, or 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic physical activity. Aerobic activity should be performed in episodes of at least 10 minutes, preferably spread throughout the week.
Additional health benefits are provided by increasing to 5 hours (300 minutes) a week of moderate-intensity aerobic physical activity, or 2 hours and 30 minutes a week of vigorous-intensity physical activity, or an equivalent combination of both.
Adults should also do muscle-strengthening activities that involve all major muscle groups performed on 2 or more days per week.
Older Adults (aged 65 and older)
Older adults should follow the adult guidelines. If this is not possible due to limiting chronic conditions, older adults should be as physically active as their abilities allow. They should avoid inactivity. Older adults should do exercises that maintain or improve balance if they are at risk of falling.
For all individuals, some activity is better than none. Physical activity is safe for almost everyone, and the health benefits of physical activity far outweigh the risks. People without diagnosed chronic conditions (such as diabetes, heart disease, or osteoarthritis) and who do not have symptoms (e.g., chest pain or pressure, dizziness, or joint pain) do not need to consult with a health care provider about physical activity.
Adults With Disabilities
Follow the adult guidelines. If this is not possible, these persons should be as physically active as their abilities allow. They should avoid inactivity.
Pregnant and Postpartum Women
Healthy women who are not already doing vigorous-intensity physical activity should get at least 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity a week. Preferably, this activity should be spread throughout the week. Women who regularly engage in vigorous-intensity aerobic activity or high amounts of activity can continue their activity provided that their condition remains unchanged and they talk to their health care provider about their activity level throughout their pregnancy.
http://health.gov/paguidelines/factsheetprof.aspx
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From FitNet-Download Nutrition Information
You can now find detailed nutritional information for more than 7,000 food products, including those from fast food restaurants, by downloading a database from the U.S. Department of Agriculture's Web site.
The portable version of the database has been available since October, 2002 for people with Palm Pilots and other handheld personal digital assistants (PDAs). Now, people can also download the information onto their personal computers and laptops.
The National Nutrient database contains information on up to 130 different nutrients, including calorie and carbohydrate content as well as vitamins, minerals and fats. Over 7,000 foods in 200 different food groups can be researched by brand name, in some cases, or under their generic names.
The information can be obtained for free at http://www.nal.usda.gov/fnic/foodcomp/search
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LITTLE BITES!
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Mammogram Reminder Tool: http://acsremindme.com/hma/modify_subscription.php?CID=288
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Sauteed Mushroom Salad http://www.eatingwell.com/recipes/sauteed_mushroom_salad.html
NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Low Cholesterol | Low Sat Fat | Heart Healthy | Diabetes Appropriate | Healthy Weight
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Don't be too timid and squeamish about your actions. All life is an experiment. Ralph Waldo Emerson
More on the Arc World Series of Wellness Game!
Congratulations to the overall winners of the competition the Happy Herbivores from Hilltop, led by Team Captain Kim “the lemonater” Lemmon. The team scored an overall average of 27.76 bases weekly during the 6 week competition.
Following closely behind in 2nd place is the Supercalifragilisticexpialodocious! Team from Warsaw South IRA, led by Team Captain Nancy Willis. They averaged 27.3 bases per week.
And following even more closely, in 3rd place is the Wellness Team, led by Team Captain Sarah Thompson, scoring an average of 27.22 bases per week.
Congratulations to everyone who completed the 6 week competition!
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| October 15 2008 Simple Steps News! |
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Do you have an event to promote? Let me know! Still featured-Ramon Rocha Run/Walk! October 25 http://www.lwarc.org/runwalk2008_main.htm
Get Ready for it by Attending FREE CROSS FIT TRAINING!
http://www.gvhp.org/tabid/127/forumid/10/threadid/65/scope/posts/Default.aspx
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Congratulations COMPEER!!!! With 33 participants they have had a total equivalent miles of 3,626 so far!!!!
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Website of the Week: Apple Picking!
http://www.nyapplecountry.com/ Get great consumer information, recipes, and find locations of orchards where you can get out and pick your own apples. There is even a page for the kids-after their walk!
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2008 Physical Activity Guidelines for KIDS Are Out!!! Take Your Kids for a Walk Today!
Children and Adolescents (aged 6–17)
Children and adolescents should do 1 hour (60 minutes) or more of physical activity every day.
Most of the 1 hour or more a day should be either moderate- or vigorous-intensity aerobic physical activity.
As part of their daily physical activity, children and adolescents should do vigorous-intensity activity on at least 3 days per week. They also should do muscle-strengthening and bone-strengthening activity on at least 3 days per week.
Children and Adolescents With Disabilities
Work with the child's health care provider to identify the types and amounts of physical activity appropriate for them. When possible, these children should meet the guidelines for children and adolescents—or as much activity as their condition allows. Children and adolescents should avoid being inactive.
The latest information shows that inactivity among American children, adolescents, and adults remains relatively high, and little progress has been made in increasing levels of physical activity among Americans. We are working on helping all of us move more!
http://health.gov/paguidelines/?loc=interstitialskip A lot of information there. http://health.gov/paguidelines/factsheetprof.aspx
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Exercise and Sleeping Can Help to Beat High Blood Pressure-AKA the Silent Killer
http://www.reuters.com/article/domesticNews/idUSTRE49D7X020081014?pageNumber=1&virtualBrandChannel=0
The number of Americans with high blood pressure is on the rise thanks in large part to growing rates of obesity, researchers said on Tuesday.
But increasing numbers of those with high blood pressure, also called hypertension, are getting the condition treated, researchers from the U.S. government's National Institutes of Health wrote in the journal Hypertension.
High blood pressure can lead to stroke, heart attack, heart failure or kidney failure. It is sometimes called the "silent killer" because it has no symptoms, and many people have it for years without knowing it.
Data spanning six years through 2004 showed that 29 percent of U.S. adults had high blood pressure, compared to 24 percent in the six-year period ending in 1994, the researchers said.
Another 30 percent of Americans in the most recent period had a condition called prehypertension with slightly elevated blood pressure levels that often worsens into full-fledged high blood pressure, the researchers said.
That means that only 41 percent of Americans had normal blood pressure levels, the researchers said.
"The percentage of the population with high blood pressure is going the wrong way -- it's increasing," Dr. Jeffrey Cutler of the NIH's National Heart, Lung, and Blood Institute said in a telephone interview.
http://foodconsumer.org/7777/8888/L_ifestyle/101508572008_Poor_sleeping_raises_risk_of_high_blood_pressure.shtml
Lack of sleep also increases blood pressure in adults.
A middle-aged person who sleeps five or less hours a night may increase his risk of high blood pressure, according to a study published in the April 2006 issue of Hypertension, Journal of the American Heart Association.
"Sleep allows the heart to slow down and blood pressure to drop for a significant part of the day," said lead author James E. Gangwisch, PhD at Columbia University's Mailman School of Public Health said
"However, people who sleep for only short durations raise their average 24-hour blood pressure and heart rate. This may set up the cardiovascular system to operate at an elevated pressure."
Gangwisch and colleagues found people who slept five or fewer hours per night were more likely to be diagnosed with hypertension even after other risk factors such as obesity, diabetes, physical activity, salt and alcohol consumption smoking and depression were considered. The Gangwisch's study followed 4,810 people ages 32 to 86 for eight to 10 years. Participants did not have high blood pressure at baseline and at the end of follow-up, 647 became hypertensive. According to these researchers, lack of sleep can be a risk factor.
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LITTLE BITES!
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Smoking Makes You Old Before Your Tim: http://www.washingtonpost.com/wp-dyn/content/article/2008/10/15/AR2008101500946.html Okay, a little scary, but great information. We all know that it's hard to exercise when you have breathing difficulties. It's why it's so great that people who become more active often slow down or quit smoking.
Would you or your organization like more information on smoking cessation? Check out the Livingston County Department of Health Tobacco Action Partnership! 243-7524 They can help! Noyes Hospital will also be offering a Smoking Cessation class! For information or to register for the next available class, call Noyes Community Health Education at (585) 335-4327
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Easy Applesauce!http://www.eatingwell.com/recipes/quick_applesauce.html
NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Low Cholesterol | Low Sat Fat | Heart Healthy | Diabetes Appropriate | Healthy Weight
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Autumn is a second spring when every leaf is a flower.
Albert Camus |
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