Our Healthy Community January 2016 Publication

JANUARY 2016

1. Nobody cares how much you know untilthey know how much you care. It has beensaid that who you are speaks louder thanwhat you say.

Don’t be the social hand grenade fromwhich people seek cover. While the motiva-tion for self-worth is a strong driver, toomuch can be toxic because nobody likeshearing the same voice all the time.

2. You will be the only person tomorrowwho remembers your errors of today.Everybody is his or her own worst critic.Sure, do your homework, work hard andexpect results, but when life throws a curve-ball, take it as an opportunity to learn andoptimize success rather than characterize itas a failure.

3. Plan, plan, plan—but be ready to adapt.No plan survives first contact with the enemyor competition, but the plan’s intent, does.There are things that you simply cannot planfor, and the only thing left to do at times likethese is execute the intent of the plan, notthe plan itself.

4. Forget yesterday. Focus on today.Yesterday was easy because it’s over; thereis still today and tomorrow to endure. Sure,accomplishments are great and they propelone’s reputation, but there’s also a shelf lifeto the past. Use the past as a rite of pas-sage—something to be proud of—ratherthan a right to passage.

5. It’s okay to take risks, but it’s not okay tonever try. It has been said that the only fail-ure in life is the failure to try. You don’tlearn from that which you do not try; if youdon’t learn, you fail to adapt; if you fail toadapt, you become obsolete.

Who feels like going to the gym in the win-ter? Seriously. It’s colder, it’s slippery, and it’sa whole lot easier to curl up with a goodmovie and holiday leftovers. If this is howyou feel, you’re not alone.

But it is still possible to keep fit this winter,without having to trek to the gym like you didin the summer. Here’s how.

1. GO TO THE SPA. Pampering yourselfdoes have some pretty legitimate health ben-efits. Namely, the hot – cold – hot – cold ofthe water circuit is really good for detoxingyour body. Especially since doing this caus-es you to produce all kinds of sweat, soyou’ll be sweating out the toxins.

2. DRINK WATER WITH LEMON WHENYOU WAKE UP. Sources say that it’s bestto drink lemon water early in the morningbecause it cleanses your system and helpsreduce cortisol, which is your body’s stresshormone.

3. AND DRINK A LOT! Ideally you shouldbe drinking about 2 liters of water per dayand 1 liter of green tea. Why? The green teais a natural fat burner and aids in detoxingyour body, with a host of other health bene-fits. Drinking a lot of water has various healthbenefits, but the main one here is that it’llcurb your cravings for calorie-rich winterfoods.

4. EAT SMALLER MEALS MORE FRE-QUENTLY. It makes a lot more sense to eatfive small meals per day, which will also helpwith those crazy winter cravings. The food

you eatshouldalso befilling andrich innutrients,like wholegrains,sweet potatoes, and soups rich in vegeta-bles.

5. DO PUSHUPS. You don’t need to go tothe gym to get this workout in. You don’tneed a DVD, you don’t need a yoga mat,you don’t need any weights – all you need issome determination and a floor. Does thismake it the perfect winter home exercise?Maybe.

6. TAKE A WALK EVERY MORNING.Taking a walk first thing in the morning –especially when it’s chilly outside – uses upfat as energy. Don’t try to cheat the systemand go for a stroll around the block - youhave to commit to at least 20 minutes ofwalking in order to make a difference.

5 Sources of Inspiration for 2016

7 Tips To Stay Fit In The Winter(Without Going To The Gym)

• 8 million pounds of guacamole is con-sumed on Super BowlSunday. • 14,500 tons of chipsare eaten along withthat guacamole.• Of the top 10 most watchedAmerican television programs of all time,nine of them are Super Bowls.• The Super Bowl is measured in Romannumerals because a football season runsover two calendar years.• Over 700,000 footballs are produced annu-ally for official NFL use and 72 of them areused for the Super Bowl.• It is the 2nd most watched sporting eventin the world. More than 100 million peopleworldwide watch the Super Bowl every year. • One 30-second commercial aired duringthe Super Bowl this year will cost at least$5,000.000.• The NFL has a policy against holdingSuper Bowl games in stadiums that have aclimate of less than 50 degrees Fahrenheit,unless it is an enclosed stadium.

Super Bowl Fun Facts

PAGE 2 O U R H E A L T H Y C O M M U N I T I E S JANUARY 2016

Performance Training Can Help Prevent InjuriesInjuries are common while participating in organized

sports, competitions, training exercises or fitness activi-ties. Many times athletes - competitiveor recreational - are hurt because theyaren't properly performing their chosenactivity.

Not taking the time to warm-up, lackof conditioning and improper mechan-ics are all factors in activity-relatedinjuries.

There are actions you can take tomake injuries less likely, beginning withawareness. Here are some common activity injuries andhow to prevent them.

• Meniscal tears: A wrenching twist or blow to theknee can tear the cartilage that cushions and stabilizes.Conditioning exercises that stabilize the knee can helpprevent this injury.

• Ankle sprains: These are common in sports that fea-ture quick changes in direction or pivoting. Sprainsstretch ligaments that support the ankle. Build strengthand stability through one-legged balance training to pre-vent them.

• Rotator cuff tears: The group of muscles and ten-dons that support the upper arm as you move it aroundis called the rotator cuff. It can tear after a fall or fromrepetitive use. Daily shoulder stretches for the arm andshoulder blades, and exercises to strengthen the cuffmuscles can help.

• ACL tear: The anterior cruciate ligament (ACL) con-nects the top of the shin to the back of the thigh. It cantear with abrupt change of direction. Exercises tostrengthen the lateral hip, improve core power and stabi-lize lumbosacral alignment can help.

• Stress fractures: Exercising too hard or fast cancause tiny cracks in weight-bearing bones. To preventstress fractures, gradually increase training intensity andduration, strengthen the muscles supporting your core,and alternate your activities.

• Achilles tendon injuries: This tendon joins the calfmuscle to the heel. Quick acceleration or jumping on a

tight muscle can tear it. Frequent calf and hamstringstretches, as well as strengthening the calf and core

muscles, can avoid injury.Another option for preventing injury is

physical therapy (rehabilitation) or per-formance training. Although rehab usu-ally implies treatment after an injury,physical therapists and athletic trainerscan help address problems before theyget worse, particularly when they startoff as a little twinge. Dealing with achyjoints, painful movements and stiffness

is no fun – especially if it slows you down and affects theactivities you love most. Physical therapy and perform-ance training helps:

• Improve mobility and function;• Stabilize chronic misalignment in the spine and pelvis;• Reduce or eliminate pain;• Prevent a sports injury;• Improve balance.Physical therapists and athletic trainers use their

knowledge and skills to help many people of all agesin many different situations, such as:

• Regaining strength and flexibility after injury;• Teaching young athletes how to avoid repetitive use

injuries;• Teaching someone to understand how their body

moves;• Developing a fitness program for older adults with

arthritis that will enable them to continue doing theirfavorite activities;

• Providing rehabilitation programs for individuals look-ing to maintain strength, decrease fatigue, minimize painand maximize function during cancer treatments;

• Working to strengthen arms and legs weakened bystroke so the person can walk again and regain inde-pendence.

Think physical therapy or performance training canhelp you get your game back to what it used to be? Askyour doctor if physical therapy or performance training isright for you.

JANUARY 2016 O U R H E A L T H Y C O M M U N I T I E S PAGE 3


WHY SHOULD I EXERCISE?Exercise is an important part of a healthy lifestyle.

Exercise prevents health problems, builds strength,gives you more energy, and can help you reducestress. It can also help you maintain a healthy bodyweight and curb your appetite.What are the benefits of exercise?

Adding exercise to your routine can positivelyaffect your life. Exercise can:

• Reduce your risk of heart disease, high bloodpressure, osteoporosis, diabetes, and obesity

• Keep joints, tendons, and ligaments flexible,which makes it easier to move around and decreas-es the chance of falling

• Reduce some of the effects of aging, especiallythe discomfort of osteoarthritis

• Contribute to mental well-being and help treatdepression

• Help relieve stress and anxiety• Increase energy and endurance• Improve sleep• Help maintain a normal weight by increasing

your metabolism (the rate you burn calories)Can anyone exercise?

Everyone can benefit from physical activity. Formost people, it is possible to begin exercising onyour own at a slow pace. If you have never exercisedbefore, start with a 10-minute period of light exerciseor a brisk walk every day and gradually increase howhard you exercise and for how long. If you have ahealth problem that is being monitored by your doc-tor, such as heart disease or osteoarthritis, talk toyour doctor before you begin an exercise program.Even if you have a physical disability that limits theability to move or exercise a part of your body, yourdoctor can help you find other exercises to improveyour overall health.How much exercise do I need?

A good goal is to exercise 5 times a week for atleast 30 minutes each time. However, most peopleneed to start gradually. Start by exercising 2 or 3times a week for 20 minutes at a time. Once you feel

comfortable, slowly increase the amount of time andthe number of days a week that you exercise.How hard do I have to exercise to gain healthbenefits?

Even small amounts of exercise are better thannone at all. Start with an activity you enjoy and cando comfortably. Learn to take your pulse and calcu-late your target heart rate (about 80% of your "maxi-mum heart rate”). As you become more used to exer-cising, try to exercise within your target heart ratezone so that you get the most benefit.

To take your pulse, gently rest 2 fingers on theside of your neck, about halfway between your earand your chin, and count the beats for 10 seconds.Multiply this number by 6 to get the number of beatsper minute. For example, if you are sitting still andcount 12 beats over 10 seconds, multiply 12 x 6 toget 72 beats per minute.

To figure out your target heart rate, subtract yourage (in years) from 220. This is your maximum heartrate. To calculate your target heart rate, multiply thatnumber by 0.80.

For example, if you are 40 years of age, subtract40 from 220, which gives you a maximum heart rateof 180 (220 - 40 = 180). Then multiply this numberby 0.80, which gives you 144 (180 x 0.80 =144).Your target heart rate would be 144 beats perminute.Track your progress

Keep a record of your workouts to track yourprogress. Write down how long you exercised andwhat you did. Free websites are available to trackyour progress, as well as apps for smartphones.Find an exercise partner

Working out with a friend is more fun than workingout alone. An exercise buddy can keep you motivat-ed when you don’t feel like exercising. You will bemuch less likely to cancel exercise if you knowsomeone is counting on you to be there. And whenyou reach your exercise goals, you’ll have someoneto celebrate with.


Studies have reported several bene-fits of resistance training — or weighttraining — including strengthening ofbones, muscles and connective tissues(tendons and ligaments).

Additionally, weight training maylower your risk of injury. And increasedmuscle mass may make it easier foryou to burn calories and maintain a

healthy weight. You’ll feel better and stronger and want to do more.

The National Physical Activity guidelines state that adults shoulddo muscle-strengthening activities that are moderate or high intensi-ty and involve all major muscle groups two or more days a week.

You may wish to consult with a certified fitness professional tolearn safe technique before beginning a strength-training program.One set of 8 to 12 repetitions, working the muscles to the point offatigue, is usually sufficient for each muscle group.

Aim to exercise each muscle group at least two times per week,with a minimum of two days of rest between workouts. Trainingmore frequently or adding more sets may lead to slightly greatergains, but the minimal added benefit may not be worth the extratime and effort — not to mention the added risk of injury.

Not all strength training needs to be weight training. Studies showthat isometric hand-grip exercises may help lower blood pressure.Researchers reported that only four weeks of these exercises result-ed in a 10% drop in both blood pressure measures.

Aerobic exercise, however, has shown evidence of reducing sys-tolic and diastolic blood pressure. Regular brisk walking is a greatway to start getting more physical activity. For overall cardiovascu-

lar health engage in at least 150 minutes of moderate-intensity aero-bic activity each week, 75 minutes of vigorous aerobic activity eachweek, or an equal combination of moderate- and vigorous intensityaerobic activity.

Friday, January 1

• Commitment Day 5K and Fun Run- Lawrenceville

Saturday, January 9

• Chilly Willy 5K, Sugar Hill, 8:30 a.m.• North Gwinnett Soccer Sprint 5K, Suwanee, 9:00 a.m.

Sunday, January 10

• Rock the New Year Half Marathon/10K/5K, Snellville, 8:00 a.m.

Saturday, January 16

• Frostbite 5K & 1 Mile Family Fun Run, Peachtree City, 9:00 a.m.

Saturday, January 30

• 7th Annual Bear Tear Out of Hibernation 7K/5K/Mile,Lawrenceville, 10:00 a.m.• Suwanee Gateway Half Marathon, Suwanee, 7:30 a.m.

GET OUT AND RUN . . . .Can Strength Training Help withBlood Pressure?


It’s not possible to predict what this flu sea-

son will be like. Flu seasons are unpre-

dictable in a number of ways. While flu

spreads every year, the timing, severity, and

length of the season vary from one year to

another.

Flu viruses are constantly changing so it's

not unusual for new flu viruses to appear

each year. The United States experiences

epidemics of seasonal flu each year. This

time of year is called "flu season." In the

United States, flu season occurs in the win-

ter; flu outbreaks can happen as early as

October and can last as late as May.

Flu activity most commonly peaks in the

United States between December and

February.

CDC recommends a yearly flu vaccine for

everyone 6 months of age and older as the

first and most important step in protecting

against this serious disease. People should

begin getting vaccinated soon after flu vac-

cines become available, if possible by

October, to ensure that as many people as

possible are protected before flu season

begins. However, as long as flu viruses are

circulating in the community, it’s not too late

to get vaccinated.

In addition to getting a seasonal flu vaccine

if you have not already gotten vaccinated,

you can take everyday preventive actions

like staying away from sick people and

washing your hands to reduce the spread of

germs. If you are sick with the flu, stay home

from work or school to prevent spreading it

to others.Encourage your loved ones to get vacci-

nated. Vaccination is especially important forpeople at high risk for serious flu complica-tions and their close contacts. Also, if youhave a loved one who is at high risk of flucomplications and who develops flu symp-toms, encourage him or her to get a medicalevaluation.

The 2015 – 2016 Flu Season –What to Expect!


Sometimes people want to lose weight beforea wedding. Or, they've made a resolution to startthe New Year off right. Other times they're moti-vated by an upcoming vacation and they want tolook good on the beach.

Regardless of the reason for wanting to get inshape, all of these people have one thing incommon - they are ready to "do whatever ittakes." Or at least they think they are.

Nobody hires a personal trainer and says, "I'monly willing to give this 50% of my best effort." Intheory, everyone wants to do their best and tosee amazing results.

There's just one problem - what people believein theory is often quite different from how theybehave in reality.

Many people give up on their fitness goalssoon after getting started because they didn'tunderstand how committed they actually were tothe process, and therefore chose a path that wasfar too challenging.

Losing weight and getting in shape perfectlyillustrates a psychological model called The 5Stages of Change. This model states that we allgo through five specific stages when trying toform new behaviors or adopt new habits.

Understanding these stages, and determiningwhich stage you are actually in, can go a longway to helping you choose a fitness plan that willlead you to success.

As you read through the five stages, considerwhich stage you’re in and what actions youmight take to move you onto the next stage.

1. Pre-Contemplation: People in this stageare basically in denial. They either don't knowthat they should change OR have decided thatthey don't want to.

Fortunately, you are probably not in this stagebecause someone in Pre-Contemplation wouldn'tbe compelled to read this article because theyaren't interested in change. The most helpfulexercise for someone in pre-contemplationwould be to look at evidence showing whychange might actually be beneficial.

2. Contemplation: After recognizing thatthere is value in making change, people moveinto Contemplation. Here they begin to do cost-benefit analysis. They ask themselves, "What willI have to do and is the effort worth it?"

There is a tendency for people in this stage tojump into a fitness program even though theyaren't ready for it. They might have identified thatin theory they are ready to make the sacrificesneeded to change, but they haven't determinedhow to properly approach those changes.Instead of skipping ahead to the Action stage,those in Contemplation first need to take time inthe Preparation stage.

3. Preparation: This stage is all about plan-ning, and it happens to be the stage most oftenoverlooked. People in this stage have decidedthat they want to adopt a healthier lifestyle andnow need to figure out what that will look like.

For some people, an appropriate plan couldmean simply going for a 15-minute walk eachday. If they have neverexercised before then

this will be a challenging undertaking. Other peo-ple might choose to hire a personal trainer sothat they don't have to do all the planning alone.

During the Preparation stage it is crucial to berealistic. What can you see yourself sticking withfor the next week, month, or year? If you can'timagine a new habit lasting a full year, then pre-pare to start with something smaller and moremanageable.

4. Action: People in this stage have alreadyidentified the benefits of changing, plus theyhave committed to the process and have pre-pared a plan that fits with their current reality.Now they just need to do it.

This is the stage when it makes sense to buy agym membership, sign up for a fitness class, joina sports league, or go shopping for new ingredi-ents to incorporate into healthy meals. The startof any new plan is always the most exciting.That's why it can be easy to jump and with bothfeet, abandon the plan, and quickly burn out.Take action, but stick to the plan.

5. Maintenance: The Maintenance stageincludes tweaks and improvements to the origi-nal plan as well as taking on new challenges.For example, that 15-minute daily walk mightturn into 30 minutes, and eventually even somejogging. These incremental changes are goodand healthy once the initial actions have provento take hold and have become habit.

Another aspect of the Maintenance stage isfinding ways to stay motivated. A once-excitingfitness routine or eating plan can become stale.When this happens there is risk of digressingback to old patterns -- don't let this happen!

Do You Know What The Five Stages of Change Are?

Although some diseases are easy to identifyand diagnose, others can remain hidden for along time before they cause any symptoms.One of those little-known ailments - sickle-celldisease (a disorder that causes abnormalshapes of the red blood cells) can be potentiallydeadly if not treated.

Following are five facts about sickle cell that you may not know:1. Sickle-cell disease is a hereditary blood disorder that can cause

severe pain and result in damage to the brain and other vital organslike the kidneys, liver, spleen and heart. People who have the dis-ease, but don’t experience the symptoms are said to have the sickle-cell trait.

2. Since Sickle-Cell Awareness Month was created in 1983, everychild born in the U.S. is screened for the disease so that those diag-nosed can begin treatment right away.

3. The only known cure for sickle-cell disease is through a trans-plant of bone marrow or stem cells.

4. Sickle-Cell Disease is most common in Africans and African-Americans, but the disease can be also found in other demographicsprimarily in South and Central America, the Caribbean,Mediterranean countries and India. About 1 in 12 African-Americansare diagnosed with the trait.

5. The most basic symptoms are fatigue, shortness of breath andepisodes of serious pain that will likely require hospitalization. Thesesymptoms will begin to show within the very first year of a person'slife if they have the disease. The pain ranges from mild to verysevere.

To stay informed or learn more about the disease,visit www.sicklecelldisease.org

Sickle Cell Awareness


There is a longstanding debate in the research

community about the importance of fitness versus fat-

ness in health. Are exercise and improving fitness

more important

than eating well

and maintaining a

healthy weight?

Some

researchers

argue that fatness

does not affect

health as long as

you are fit, which means your heart and lungs are

strong. And national campaigns like “Let's Move” are

focused on exercise for health without a specific focus

on weight loss.

But for people who are obese, losing weight might

be more important to their overall health than focus-

ing on fitness. In fact, evidence shows that exercise

alone is not an effective way to lose weight. Rather,

effective weight loss is mostly about what you eat,

though it should also include exercise.

How are fitness and fatness are linked?

Multiple studies have examined fitness and obesity

as two separate entities because they are seemingly

separate concepts - one measures how well your

heart and lungs work to supply oxygen to your mus-

cles while the other is a measure of your body height

and weight.

However, the measures of fitness and fatness are

both influenced by how much you weigh. Because of

the way fitness is calculated, for two people with the

same oxygen-transferring power, weighing more typi-

cally means lower fitness.

Likewise, what researchers mean by fatness is real-

ly body mass index (BMI), a measure of body fat

based on height and weight. People are often sur-

prised at what is consid-

ered normal weight. To

be in the normal weight

range, a person who is

5'7" needs to weigh less

than 160 pounds. If this

same person weighs over

190 pounds, he or she

would be considered

obese.

Strictly speaking, obesi-

ty does not mean you are

automatically unfit. There

are obese people who

run every day, and then

there are thin people who

couldn't run a mile for

their life. A muscular indi-

vidual can also be con-

sidered obese, because

muscle weighs more than

fat, and be very fit.

But these are exceptions, not the rule. Studies

show that when someone is categorized as obese,

the likelihood of them being fit is very low. So in our

society, being obese still generally means lower fit-

ness.

Fatness makes it harder to improve fitness. For

people who are obese, focusing on losing weight is a

better place to start than just focusing on fitness.

That's because extra weight can make it harder to

move, and thus harder to exercise. Obese individuals

often have a difficult time doing physical activity due

to body size, limited mobility and joint pain.

Physiologically, it is more difficult for an obese indi-

vidual to do the same amount of exercise as a

healthy-weight person because of the extra weight

they carry. Heavier people need more oxygen to do

the same exercise as a healthy-weight person. Some

obese people report that even walking can seem

tough. Fitness is just harder to achieve if you can't

move easily.

Fatness decreases your quality of life. The

debate around fitness and fatness centers on studies

that show that compared to normal weight-fit individu-

als, unfit individuals had twice the risk of mortality

regardless of BMI. But as these studies show, a rela-

tively small proportion of people are fit and obese.

But mortality is not the only issue. Obesity has been

shown to predict diabetes, heart disease, liver dis-

ease and a whole host of health problems that may

require taking daily pills or having daily injections, or

lead to invasive procedures. Even if a higher BMI

does not predict earlier death, this does not mean

that it "doesn't matter" to your health.

While exercise improves health, for people who

have health conditions like diabetes or fatty liver dis-

ease, exercise alone won't make a huge difference in

reversing these conditions. However, these conditions

can be improved or even resolved with weight loss

(decreasing body fat).

Increasing physical activity without losing weight will

not likely improve these patients' lives. To improve

their health and quality of life, it is important to exer-

cise every day, eat healthy food and, most important-

ly, lose some weight.

Fitness vs. Fatness:Which Matters More? GWINNETT PARKS:

Alexander ParkBay Creek ParkBest Friend ParkBethesda ParkBogan ParkBryson ParkClub Drive ParkCollins Hill ParkDacula ParkDeShong ParkDuncan Creek ParkFreeman’s Mill ParkGeorge Pierce ParkGraves ParkHarbins ParkHolcomb Bridge ParkIvy Creek GreenwayLenora ParkLions Club ParkLittle Mulberry ParkMcDaniel Farm Park

Mountain ParkAquatic Center &Activity Bldg

Mountain ParkPark

Peachtree RidgePark

Pinckneyville ParkRabbit Hill ParkRhodes Jordan

ParkRock Springs ParkRonald Reagan ParkSettles Bridge ParkShorty Howell ParkSweet Water ParkTribble Mill ParkVines ParkWest Gwinnett ParkYellow River ParkYellow River Post Office

ROCKDALE PARKS:Black Shoals ParkJohnson ParkPanola Mountain State ParkPine Log ParkSouth River Trail

NEWTON PARKS:Denny Dobbs ParkFactory Shoals Recreational ParkTurner Lake

A Walk In The Park


RECIPE OF THE

MONTHBacon, Egg, andKale BreakfastSalad from Cooking Light

INGREDIENTS1 large egg2 cups chopped Lacinato kale1/2 cup halved grape tomatoes1 1/2 teaspooons extra-virgin olive oil1 1/2 teaspoons cider vinegar1/8 teaspoon kosher salt1 bacon slice, cooked and crumbled1/8 teaspoon freshly ground black pepper

DIRECTIONS1. Bring a small saucepan of

water to a boil. Addrefrigerator-cold egg;reduce heat until water issimmering, and cook 6minutes. Drain and rinsewith cold water. Peel egg;set aside.

2. Combine kale andtomatoes in a bowl. Drizzlewith oil and vinegar, andsprinkle with salt; toss tocoat. Top with bacon.Carefully cut egg in half. Top salad with egg; sprinkle withpepper. (Serves 1)

Based loosely on the flavors of a BLT, thissalad is hearty and light at the same time.Don’t worry if it feels like you don’t have alot of dressing; the luscious golden yolkmakes a creamy sauce in the bowl.

Nutritional InformationCalories per serving . . . . . . . . . . . . . . . .258

Fat per serving . . . . . . . . . . . . . . . . . . .15.8g

Saturated fat per serving . . . . . . . . . . . .3.7g

Monounsaturated fat per serving . . . . . .8.3g

Polyunsaturated fat per serving . . . . . . .2.5g

Protein per serving . . . . . . . . . . . . . . . . .14g

Carbohydrates per serving . . . . . . . . . . .14g

Fiber per serving . . . . . . . . . . . . . . . . . . . .3g

Cholesterol per serving . . . . . . . . . . .195mg

Iron per serving . . . . . . . . . . . . . . . . . . .3mg

Sodium per serving . . . . . . . . . . . . . .554mg

Calcium per serving . . . . . . . . . . . . . .210mg

Want to Improve Your Fitness InThe Workplace?

Your hard work in the office can also keep you fit. Here are 10 tips that,with the cooperation of your boss and colleagues, can give your workplacea health and fitness makeover to inject new energy into the office.

PROVIDE MULTIPLE WORKSTATIONS. Sitting in one position can putunnecessary strain on the lowerback and shoulders and preventmovement. By setting up differ-ent types of workstations aroundthe office – standing, sitting and‘chill’ spaces – employees will bemore inclined to shake up theirwork routine and move aroundthe office.

KEEP IT FRESH. Exercise iscrucial, but healthy eating is the

first frontier of wellbeing. Employees who snack on unhealthy, conveniencefoods will have peaks and valleys in energy. Rather provide bowls of freshfruit or vegetables for them to pick at if they’re feeling hungry. It’s an inex-pensive exercise, and will go a long way in improving office health.Similarly, if you host a meeting with snacks, avoid greasy platters for fruitand nuts instead.

WATER COOLER RUNS. If you have a water cooler in the office, con-sider moving it to a central spot in the office, away from your team’s work-stations, or better yet, downstairs, if your employees work upstairs. Theextra steps will keep them moving and increase activity levels.

GET DEVICES RIGHT. An incorrectly positioned laptop or desktop cando serious damage to the neck and shoulders, so lead by example andmake a point of correcting all the device positioning in your office. Makesure keyboards are low enough for elbows to rest at 90° and keep screensat eye level.

ACTIVE OUTSIDE THE OFFICE. Although joining a gym is an excellentway for employees to increase health and fitness in their own time, it canbe an expensive exercise. Consider subsidizing gym or health club mem-berships – the positive results in morale, motivation and overall energy lev-els will be worth the cost.

OUTDOOR MEETINGS. If you’re setting aside time to brainstorm a proj-ect, why not try hosting your meeting outside the office – either some-where you have to walk to, or chat while walking around the block. Freshair, legs moving and simply getting out the office will spark creativity andinspiration.

WORKPLACE WELLNESS. We’re all motivated and influenced by thehabits of our fellow employees. If you want to encourage healthy habits

within your workforce,the best place to startis at work itself. Hostwellness classes –whether nutritionaladvice, Pilates or evenyoga – to start a healthmovement in the office.It’ll set the tone for aholistic, healthy office.

“Cutting calories doesn't have to mean going on a diet”We become overweight when we consume more calories than we

burn. To lose weight we need to shift that balance. Cutting calories

doesn't necessarily mean going on a “diet”. It can just mean just limiting

one or more foods or drink high in calories such as sweets, processed

food, or drinks high in sugar or alcohol. Portion control is also a method

of controlling calorie intake. Reducing daily calorie intake can be a lot

easier than trying to burn an extra 500 to 1000 calories.


Low-Risk Prostate Cancer Often NotMonitored Closely

A new study shows that mostmen with low-risk prostate cancerwho choose "watchful waiting"instead of aggressive treatmentmay not be followed as closelyas they should be, putting themin danger of their cancer pro-gressing or spreading undetect-ed, the researchers warned.

This is really an important find-ing, because before patients andtheir doctors decide to pursueactive surveillance as a manage-ment option for prostate cancer,both the physician and patientshould agree on a follow-upschedule to closely monitor thecancer.

The recent study includedalmost 38,000 men who werediagnosed with prostate cancerbetween the years of 2004 and2007, and followed through 2009.Of the approximately 3,600 menwho chose close monitoring(active surveillance) instead ofaggressive treatment such assurgery and radiation, only 4.5%received proper monitoring.

What was most surprising wasthat patients who underwentaggressive treatment for theirprostate cancer were more likely

to receiveroutinelab test-ing andvisits withtheir doc-

tor than those not receivingaggressive treatment. In otherwords, those likely cured through

aggressive treatment were fol-lowed more closely than patientswhose cancers were left untreat-ed.

Recommended monitoringincludes prostate-specific antigen(PSA) tests, physical exams, andat least one additional prostatebiopsy within two years. Manyresearchers have been advocat-ing for active surveillance formen with low-risk disease.However, this study suggests thatbefore doctors advise theirpatients to pursue active surveil-lance for their prostate cancers,they should be certain that theyare committed to closely monitor-ing the cancers with a repeatbiopsy, PSA testing and physicalexams.

Prostate cancer is the secondmost common cancer inAmerican men. Each year, about220,800 new cases of prostatecancer are diagnosed in theUnited States and more than27,500 die from the disease.


A Different Kind of Senior CareWe provide care in our beauti-

ful center, with friends, deliciousfood, and activities, for seniorswho require assistance duringthe day. Your aging loved one nolonger has to spend the day iso-lated in their home, and in turnproviding peace of mind for thefamily.

Health Related Care byProfessional Staff

Our medically trained staffspecializes in caring for individu-als with physical and cognitive

impairments. At our new centerlocated right here in Snellville,your loved one can enjoy a pro-gram that is designed to meettheir individual needs with inno-vative activities all in a comfort-able environment.

Whether you are a profession-al in the community, a caregiveror family member, SarahCarestands ready to partner with youto assist your needs.

Call or visit us today!770-685-6971.

Free 4-hourTrial DayAt SarahCare of

Snellville, we want you toexperience our programbefore you make the com-mitment.

We offer a free 4 hour trialat our center for your lovedone. We suggest coming 10am to 2 pm where they canenjoy activities, lunch withpeers and individual attention.Our activities director will getto know your loved one duringthe trial day and assist in pro-viding an individual program forthem.

Because we know youwill enjoy it, call today tomake arrangements.

Simple Fitness For SeniorsIt is never too late to start improving your life!

Lilburn, GA US 30047 • 770-289-8883http://www.simplefitnessforseniors.com

About NANCY BURNHAM: My journey to fitness began at age 61 and now at age 67I have been a Certified Personal Trainer for over 2 years. My studies specialize in olderadults with special conditions including Rotator Cuff, Diabetes, Heart Disease and

Respiratory Disease. Pilates Mat Instructor training and ZenGA Instructor training were completed in 2014with plans to complete Barre Instructor training in 2015.ACE Certifications: Personal Trainer Years Certified with ACE: 3 yrsPrograms: Private Personal Training Sessions; Group Fitness Sessions Years in the Industry: 2-5 yrs Is now your time to reclaim the

quality of life that you not only

want, but deserve? The first step

is often the hardest. Following

are some small shifts you can

take daily to increase your vitality

and your overall quality of life.

1. Believe that it is possible.

Nothing is possible unless you

believe. Fear of pain, failure,

rejection or loss – we have all

experienced these types of emo-

tions. Are you going to continue

to let fear hold you prisoner?

Start with the belief that it’s possi-

ble for you to be well, and com-

mit to take small incremental

steps to get you there.

2. Get up and move! Have you

heard of the sitting disease? Our

lack of movement is causing a

number of ailments and illness

that are creating a variety of dis-

ease and dysfunction. How to

combat this disease? Start mov-

ing! Do some form of exercise

that significantly raises your heart

rate for 30 minutes a day, at least

four days a week.

3. Work on your posture.

Without proper posture, both in

stillness and how you move

through your day, injury is bound

to happen. Use a mirror to look

how you

stand and

make cor-

rections as

needed.

Stand up

straight!

Posture

truly does

make a dif-

ference.

4. Lift weights. Weight training,

with correct form, is the best way

to stay active and strong,

increase body awareness, pro-

tect joints, and elevate mood.

Start small; even starting with just

10 minutes of lifting can make a

big difference in your strength

and energy.

5. Stay positive. Create a

vision of how great you’re going

to look and feel. This process

keeps us in a state of positive

expectancy, which is a big part of

what keeps our transformation

and commitment alive. What

vision do you have for yourself

when you are feeling

more vital and fit?

What are you enjoy-

ing more fully when

you are celebrating

more health and well-

ness? By staying

focused and flexible,

you will get what you

most desire.

II tt ’’ss NNeevveerr TToooo LLaatteeTToo RReeggaaiinn YYoouurr HHeeaall tthh AAnndd VVii ttaall ii ttyy


Documents

Our Healthy Community January 2016 Publication