|
 | May 2011 |
|
|
|
|
Quick Links
Health and Fitness Apps | |
|
|
|
|
|
|
|
Welcome to our first self-published wellness newsletter.
These monthly newsletters will replace the Hope Health Letter. Changing to this format helps us conserve financial resources and allows the newsletter to
be more relevant and personal to Everett School employees. Each month we will highlight an EPS employee who is a "Wellness Champion" and a Wellness Team that has offered an event or activity that inspires good health, we'll offer you education, inspiration and motivation to be healthy through our monthly columns, and we'll keep you posted on Wellness Program activities and events. We hope you will enjoy the new look and feel of our very own newsletter.
If you would like to unsuscribe please click here: Instant removal with SafeUnsubscribe.
Please offer us your suggestions for future content as well as your ideas on a NAME for our newsletter wellness@everettsd.org.
May is National Physical Fitness Month!
As of 2009, 35 percent of U.S. adults claim to participate in regular physical activity during their free time, but 33 percent say they get no physical activity. Only 3 to 5 percent of the average population gets 30 minutes of exercise a day, suggests a major study published in the January 2008 issue of "Medicine & Science in Sports & Exercise."
During the month of May, make a committment to MOVE MORE! Inspire and Motivate. Take an EPS Fitness class, join our Daily Fitness Challenge or Bike to Work....let's get America MOVING!
May you be well,
Gail Buquicchio, ND
Wellness Coordinator
Everett Public Schools
Back to Top |
|
|
Darcie Cooper, Cascade
I met Darcie over two years ago in a class I was teaching throughout the district called "Eight Weeks to Wellness". Darcie had decided that the time was NOW to make significant changes in her lifestyle as her health was at great risk.
Two years later, Darcie has lost over 125 lbs with the support of the EPS Wellness Program, her trainer, a health coach, pure resolve, dedication, hard work and tenacity. She is pictured at right completing her first Triathlon, and is currently training for the STP (Seattle to Portland bike ride), the Danskin Triathlon and a half-marathon.
In an email I received from Darcie this week she says:
"I can definitely say the Wellness Program not only changed my life but has truly saved it! I know it is all the work I have put in, but having the path to follow and the people who have guided and supported me have made changing my life possible"!
Thank you Darcie, you are an inspiration to us ALL! Send Darcie an email dcooper@everettsd.org
Are you an EPS Wellness Champion? Do you have an inspiring story to tell about how the EPS Wellness Program has benefited you? Do you want to brag about one of your colleagues? Let's share our successes. You can submit your story to wellness@everettsd.org
Back to the Top
|
 Madison Elementary Last month Madison Elementary Wellness Team members: Carol Hatchell, Juli Tully-Doyle, Pam Tucker, Joan Heiden, Marilu May and Teresa Schultz held a healthy snack day using the Wellness Grant dollars they had earned last year for having 50% participation in our end of the year wellness survey. The awesome Wellness Team at Madison provided healthy snacks (each with an index card that contained the name and health data about the item), healthy recipes and handouts about healthy snack choices. They even had participants take a quiz to show what they had learned from the event. Those who took the quiz had their name placed in a drawing for one of several great prizes. Healthy snack items included hummus, edamame, soy crisps, spinach orzo salad (yum), and almond butter. They even had a low fat fudge dip for strawberries. Way to go Madison! You are an inspiration.
Let us highlight your Wellness Team! Tell us what you are doing, inspire your colleagues throughout the district! Send us a brief description of your event and photos to wellness@everettsd.org.
Back to Top |
Why is exercise protective against cancer?
According to the Harvard Health Letter many studies show that people who are physically active are less likely to get cancer. Such associations don't prove that exercise prevents cancer. But they are a hint, and if there's a biological explanation for a protective effect, the case gets that much stronger.
Read on.....
Using exercise to ease low back pain.
When it feels as though someone is holding a blowtorch to your lower back or stomping on your spine, chances are you'd rather crawl into bed and hibernate than hit the gym. But once you've relieved the worst of your low back pain with medication, ice, or another treatment your doctor recommends, getting into a regular workout schedule is actually one of the best ways to speed your recovery. It can also help prevent future episodes of low back pain. Read on...
Exercise reduces hot flashes
Increasing your level of activity (for example, taking the stairs instead of the elevator) can reduce hot flashes and have a positive impact on just about every other symptom attributed to menopause and growing older, including: insomnia, mood swings, fatigue, elevated cholesterol and more. Read more from the article "All about Hot Flashes" from breastcancer.org.
Back to Top
|
 Family Dinners in a Flash
While it can be difficult for busy families to find time to sit down together for daily family meals, research indicates that those families who eat together have a stronger bond, and children have higher self-confidence, enhanced vocabulary skills and score higher on academic tests.
With all of these benefits, make time to eat with your family, especially with the following tips from registered dietitians-the food and nutrition experts from the American Dietetic Association! Read more at eatright.org
Get a healthy, 500 calorie, delicious dinner on the table in 30 minutes or less.
If you're trying to get "beach-ready" putting in extra time at the gym is great, but it also makes sense to watch what you eat. This collection of quick and healthy dinner recipes will help you satisfy any craving. Browse through these recipes to choose your main course, then pick from the suggested side dishes, desserts or drinks to round out your 500-calorie meal. Eating Well Magazine
Pre-Exercise Nutrition
By Angie Gooding, MAED, Certified Personal Trainer
Pre-exercise nutrition is important to your safety, energy and well-being. If you
have adequate energy, you will have more energy to spend on a better and more intense workout. For the majority of folks who workout for 30-45 minutes, a simple pre-exercise snack with plenty of water should fuel the body sufficiently. Before exercising, it's critical to avoid simple sugars (candy bars, doughnuts, white breads, white pastas) and foods that are difficult to digest (meats, cheeses, fried foods). Instead try these snack ideas:
- Low fat yogurt and a piece of fruit
- An apple or banana with 1 TBP peanut or almond butter
- A smoothie made with low fat yogurt, fruit and wheat germ
- Fresh veggies with hummus
Eat your snack approximately 30 to 60 minutes before exercising. This timing is important because if there isn't enough time for digestion, much of the blood used to digest foods will remain in the digestive track even during exercise. Having the energy to workout effectively and safely is key to making progress toward your health and wellness goals. Enjoy!
Angie Gooding is an ACE Certified Personal Trainer and trains at a private location in Marysville, WA. You can contact her via email: AngieGooding@comcast.net or on line at www.inspirefitnessandtraining.com, or on Facebook.
Back to Top |
|
 Stress and Weight Gain
New studies show that stress not only makes you gain weight, but it affects what you eat and even where you pack on those extra pounds.
What can you do to stop it? Practice stress managment techniques like meditation, and deep breathing. Stress-management techniques can play a major role in helping you to lose weight and keep it off. Even a minute a day can make a meaningful difference.
"When we exercise, it feels like we're really out there doing something, whereas spending a few minutes with your eyes closed in meditation may feel a little, well, wimpy" says Ornish. Studies like these demonstrate how powerful these stress-management techniques can be and why they work so effectively.
Read the whole article
Adapted: Newsweek 2007 by Dean Ornish M.D
Back to Top |
|
Dear Expert:
I run about 25 miles a week, with my longest run currently being 12 miles. I really want to run a marathon but it's so hard to find the time. In addition, I worry about being injured with higher mileage....I'm not getting any younger! What's the least amount of mileage I could run weekly and still finish a marathon upright and uninjured? Is there an easy 15 minute stretching program I could do to help me stay healthy?
Signed,
"Tethered to my Desk"
Longfellow Bldg
Our Expert this Month: Gael Thomson (in the lead, pictured below) Personal Trainer and Wellness  Program Director, Everett YMCA
Dear Tethered,
I hear your pain! I too, am challenged in finding time to do my long training days. I have found that I am able to successfully train for my events knowing that I will not be able to do a 20 mile run. It is important to maximize your time. Make sure you include 1 full day of recovery, that is number 1 in every training plan. Plan out your week by deciding first how much time you have to dedicate to training, and be realistic. There are a lot of different training plans out there. I do recommend Active.com as they have a training plan for everyone and you can sign up for free. I know many people that run up to 20 miles while training for a marathon but I also know many people that run much less. Cross training, hill training and rest are the key for me. My suggestion would be to continue your long run of 12 miles but use the rest of the week for shorter interval training designed runs with a maximum of 7 miles. As you say, you don't want to run the risk of injury and there is no need to!
Good Luck!
Gael Thomson
Send us your health and wellness related questions to wellness@everettsd.org, or written anonymously through inter-district mail to Wellness c/o Longfellow Bldg.
Back to Top |
|
Best Walking Shoes: How to shop for them (video). Use these tips
to find the best walking shoe for your feet. Bye-bye blisters.
Books: You the Smart Patient
Take control of your healthcare by becoming a smarter patient. Step One: Make your own Healthcare Binder. Collect important medical information about yourself including recent labs (get the hard copy from your doctor) and tests. Make a section with blank paper to write down questions you have for your doctor and to make notes during your visit. Here's a great starter tool.....click the link HEALTH JOURNAL to print a journal for your notebook. Get the book "YOU the Smart Patient" .
Fiscal Fitness: Follow these tips to create greater financial freedom and to reduce stress.
- Plan your weekly food menu and then make a list before grocery shopping to avoid impulsive purchases.
- Go out for coffee with friends instead of dinner.
- Ask for generic prescriptions instead of brand name.
- Fill out a "spending leaks" worksheet to identify areas you could be saving money.
Back to Top |
 | |
|
Testimonials: Please share your Wellness Challenge successes with us.
W e want to hear how it's going for you as we approach the 6 month mark. wellness@everettsd.org
It's not too late to join the Wellness Challenge.
You can join anytime this year and still earn a cash incentive. Includes FREE Health Coaching! Please contact Gail Buquicchio, Wellness Coordinator if you would like support in enrolling. wellness@everettsd.org
Back to Top |
|
|
Poor Sleep Might Worsen Diabetes
FRIDAY, May 6 (HealthDay News) -- People with diabetes who sleep poorly have higher blood glucose levels and a more difficult time controlling their disease, a new study shows. Researchers compared 40 people with type 2 diabetes to 531 people without the blood sugar disease. The investigators looked at potential links between sleep quality, blood glucose levels and other measures of diabetes control. "We found that in those with diabetes, there was an association between poor sleep quality and worse glucose measures," said study leader Kristen Knutson, an assistant professor of medicine at the University of Chicago. "We did not see a relationship in people without diabetes," she said.
The study is published in the May issue of Diabetes Care.
Back to Top |
|
|
|
