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| UK Health & Wellness |
October 2009 |
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Greetings!
Not moving enough? It's time to Start! Join the Start! Moving Fall Challenge, brought to you by UK HealthCare and UK Health & Wellness. Our goal is to increase physical activity on campus and improve the health of the UK community. You can get moving and earn great prizes! It's easy:
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Visit the Web site and follow the step-by-step instructions to get registered by October 30.
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On the My Start! Online Tracker you can enter a variety of physical activities including golf, aerobics, cycling, swimming, running, walking, weightlifting, and many more! If you do not have a pedometer or count steps, the activity tracker will convert your activities into steps for you.
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At the end of the 10-week challenge, which runs October 7- December 18, you will earn a prize if you total a minimum of 1,200 minutes or 425,000 steps on your activity diary.
Happy Moving!
Helen Moseley M.S., R.D., L.D.
Wellness Specialist |
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 25 Ways to Get More Active
One of the keys to a healthy lifestyle is daily exercise. While a full workout at the gym is ideal, it's not the only way to get active. Here are some ways to make it happen in a hurry:
1. Keep a training journal to record your daily exercise, even down to the smallest activities. Build on your progress each week!
2. Motivate with music! Wear headphones when exercising to get yourself moving.
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 Ask the Expert: Daily Sugar Intake
Q: I recently read that the American Heart Association recommends cutting sugar intake dramatically - no more than 6 teaspoons of added sugar daily for women, and for men no more than 9 teaspoons. What does a teaspoon of sugar equal in calories or grams? What are some easy ways to cut back?
While not directly related to heart disease, added sugars do contribute to overweight and obesity. Foods with added sugars tend to be high in calories and low in nutrients and often replace more nutrient rich foods (drinking soda instead of milk). Six teaspoons of sugar equals 100 calories and 25 grams (equal to ½ cup of ice cream) while 9 teaspoons equals 150 calories and 38 grams (equal to one can of soda). To put this in perspective, consider that the average American consumes 22 teaspoons, or 355 calories, of added sugars per day! Click here to continue reading. |
| Quick & Healthy: Moroccan Turkey Burgers
Makes 2 servings
·8 oz. (240 g) ground turkey breast
·2 scallions, thinly sliced
·2 tbsp. catsup
·2 tbsp. dried currants or raisins
·Pinch of ground cumin
·Pinch of ground cinnamon
1. In a bowl using a fork, combine ground turkey breast, scallions, catsup, currants, cumin and cinnamon. Add salt and pepper to taste. Form into patties.
2. Heat nonstick skillet over medium heat. Cook patties until no longer pink, about 5 - 6 minutes per side.
3. Serve in whole-wheat pita or on a bun.
Serve with plain nonfat yogurt; harissa (fiery Middle Eastern hot sauce); lettuce or mint leaves; sliced red onion; green olives; mint tea; melon balls.
Nutrients per serving: 236 Calories; 9g Fat; 3g Saturated fat; 0g Trans Fat; 21g Protein; 30g Carbohydrate; 2g Fiber; 237mg Sodium
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 Good Health To-Go: Monthly Tip
Instead of being an excuse-maker be an excuse-buster. Write your typical excuses for not exercising regularly or eating well on one side of the page, then on the other side give yourself a reality-check. The most common excuse: I don't have time. Most of us are busy, but you will make time for what is important. Is there another activity that can move down on your list of priorities to make room for exercise -- such as watching television? Turn off the TV and get moving, or grab some dumbbells and work out in front of the TV. There is no excuse good enough for not taking care of yourself. No more excuses!
-- Melanie J. Sparks, Health Communications Coordinator Did you know? For only $7 a month (about the price of a fast food value meal), you can join Body Shop Fitness. Members have access to two fitness facilities and a variety of Group Fitness Classes. For more information, please visit the Web site. |
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Weight Loss -- Online! 
NEW! Online Weight Loss Matters Option
Can't make it to the weekly classes in person? Get all the benefits of Weight loss Matters right at your desk! The online Weight Loss Matters class offers a live, online weekly meeting on Wednesdays, from noon-1 p.m. During this time, you will have interaction with our instructors and other participants. The only equipment you need is a computer with speakers and an internet connection. The cost is $50 for a 10-week session. New online classes begin September 30. To register, visit the Web site. |
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In the Next Issue
10 Tips for Restaurant Dining
Surviving the Holidays
And much more! |
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| Upcoming Events |
Health Smart: Conversations about YOUR Health
Become Health Smart and earn a free "Healthier at Home" book! Join us for free monthly sessions aimed at helping you take part in a healthier YOU: "Women's Health," presented by Lynn Jensen, Ph.D., M.S., A.R.N.P., B.C., October 28, noon-1:00 p.m., 127 Wethington.Space is limited. Register online today!
Recharge: Lunch & Learn SeriesPlease join us for free sessions geared toward keeping you healthy and well at work and at home. Feel free to bring your lunch. Register online today for for Nutrition Mythbusters! (October 15) or 'Tis the season to de-stress! (November 10), both held from noon-1:00 p.m., in the Gallery Room, W.T. Young Library.
Therapeutic Chair Massage
The UK Health & Wellness Program makes therapeutic chair massages available at various campus locations throughout the year. The cost is just $5 for 10 minutes or $10 for 20 minutes (no refunds). The next chair massage is October 14, at the Main Building, from 9:00 a.m. to 1:00 p.m. Reservations required. Appointments fill quickly! Call (859) 257-9355 to make your reservation.
Second Sunday
Communities across Kentucky are planning to simultaneously close a roadway or plan an event from 2-6 p.m. on 2nd Sunday, October 11, so that residents can bike, walk, run, play, and participate in fun and healthy activities. Second Sunday sends a compelling message that Kentucky is serious about improving its residents' health and promoting physical activity. UK Cooperative Extension has planned events in counties across the state, including in all surrounding counties near Lexington. For more details, visit the Web site. |
Editor: Melanie J. Sparks
Please Note: Only University of Kentucky employees, retirees, spouses, and sponsored dependents are eligible for UK Health & Wellness services and programs. |
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