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VOLUME 2 / ISSUE 7 SEPTEMBER 2015

WHAT’S GOING ON AT WWC

As the weather cools down, it really feels like the beginning of

autumn. The world around us is beginning to prepare for winter

and we are wise do the same. We need strength to protect our

joints if we shovel snow or move heavy boxes of holiday

decorations. We also want to give ourselves the best possible

chance to avoid falling on a slick porch or parking lot. We need to

be diligent NOW in order to be at our best once winter hits.

Please contact us to see how we might help you be prepared.

Do you need to work on your balance? On October 6th, we will be

adding an additional class on Tuesdays at 9:00 am. We will

continue to offer Wednesays at noon, so now you have a choice.

Please come join us for a fun, supportive time of improving many

aspects that affect our balance in daily life. If you know of a

friend or family member that could benefit, feel free to pass along

the information about our classes! Your referrals continue to be an

important way that people find out about our services. Thank you!

Wendy has continued to be busy with the WSU Physical Therapy

Exercise & Parkinson’s research study, hosting the PA students, and

studying. The research study will conclude by the first week of

October and plans are already underway for next fall’s research.

Recently, Wendy passed her Corrective Exercise Specialist

certification through NASM. She is diligent in pursuing advanced

education in areas that benefit

current and future clients, and

we are excited to celebrate

this accomplishment with her.

She is a leader nationally in the fitness industry, and we are glad to

have her in Wichita! Congratulations, Wendy!

In other staff notes, we are thrilled to have Katie back after her

absence this summer, and we are blessed to have Lauren’s friendly help

in our classes. We hope you enjoy settling in to your fall schedule with

a balance of work, rest, diligence, celebration, and time to create

cherished memories with loved ones. Here’s to your good health!

WILLIAMSON WELLNESS CENTER

WWC is a private studio for all

people, especially those who are

recovering from injury and illness.

We specialize in musculo-skeletal

conditions, orthopedic issues,

neurological conditions and lower

back pain.

BALANCE CLASS

Ongoing:

Wednesdays at noon

Starting Oct 6th:

Tuesdays at 9:00 am

PARKINSON’S AND OTHER

NEUROLOGICAL DISEASES

EXERCISE AND SUPPORT GROUP

Tuesday/Thursday 1:45 - 2:45

New members are always welcome!

Contact Us

Williamson Wellness Center

8340 E 21st N, Ste 900

316.295.4366

wmsonwa@gmail.com

williamsonwc.com

EASING YOUR AUTUMN STRESS

The Fall is always seems to be busier than you expect. Getting

kids back in school, addressing increased work load, thinking

ahead to holiday preparations, it can all feel like it’s “full speed

ahead”.

October will be here before you know it. Make sure to be

proactive and take care of yourself. The following are some tips

to assist with your autumn stress.

1. PRIORITIZE WHOLE FOODS.

Physical stress on your body is much easier to control than mental and emotional stress. Focusing on nourishing

yourself with nutrient dense whole foods is one of the best ways to ensure that you’re getting all of the vitamins

and minerals that you need. Eating vegetables, fruit, high quality protein, whole grains, and healthy fats can

reduced inflammation (which is a stress on your immune system) and give you more energy to focus on easing

your mental and emotional stress.

2. PRACTICE INTUITIVE EXERCISE

Exercise is a form of physical stress. When you’ve had an extra hard day at the office, the intense workout that

you had planned on the treadmill may be overly stressful. Maybe you need to walk instead, do extra stretching,

or slowly lift weights. Listen to your body and move in a way that feels nurturing to you. Maintaining a

consistent routine of moderate exercise boosts the immune system and reduces the negative impact of stress, so

do something. Avoiding all exercise when you’re feeling drained may not be in your best interest.

3. STEP UP YOUR SELF-CARE.

Make special time to take care of yourself for rest and relaxation. Program this time into your daily schedule

and treat it as important as any other appointment.

4. PRACTICE GRATITUDE.

Focusing on what makes you grateful almost always eases stress and improves your mood. Focus upon the

positive and keep a gratitude journal/list near your night stand and write down a few things each morning or

evening.

5. GET SUPPORT

Despite your best efforts, there can be times when you feel overwhelmed. You may need some support to ease

your stress. Ask for help by calling a friend or getting help from a qualified professional. They may be better

able to see what resources you have available to help you address the stress in your life.

Let’s take steps to address stress now so that we can come out on top in October!

Source: Allison Nichols, CHHC, AADP

SLEEP MORE, SNEEZE LESS: INCREASED SLUMBER HELPS PREVENT COLDS

The viruses that cause the common cold are

always lurking. But consider this: Even if we

touch a doorknob or keyboard that's covered in

cold germs from an infected person, we don't

always catch the cold.

"Sometimes when we're exposed to viruses, we

end up not getting sick," says Aric Prather, a

psychologist at the University of California, San

Francisco, who studies how our behaviors can

influence our health.

Our immune systems often fend off the viruses

that cause colds. But, HOW WELL our bodies

mount this defense can vary.

Prather wanted to document the extent to which

a good night's sleep is protective. So, he and a

group of colleagues recruited 164 healthy men

and women — their average age was 30 years

old — to take part in a study. Using sleep diaries and a device similar to a Fitbit, the researchers assessed each

participant's sleep for a week.

Then the scientists sprayed a live common cold virus into each person's nose. "We infected them with the cold

virus," Prather says, then quarantined everybody and watched to see who got sick. The study's results appear

this week in the journal SLEEP.

"What we found was that individuals who were sleeping the least were substantially more likely to develop a

cold," Prather says. In fact, the adults who averaged five or six hours nightly during the study were four times

more likely to catch the cold than people who slept at least seven hours per night.

Analyzed another way: About 39 percent of those who slept six hours or less got sick. Of those who slept more

than six hours, "only 18 percent got colds," Prather says. "It's striking."

Why a good night's sleep is protective isn't yet clear, but the scientists have a hunch. "There's evidence that

people who don't get enough sleep show higher levels of inflammation," says Sheldon Cohen, a psychologist at

Carnegie Mellon University who's been studying the common cold for decades and co-authored the study.

Other factors and behaviors may increase susceptibility too, research suggests. For instance, age may play a

role, and smoking, chronic stress and a lack of exercise can all make us more susceptible.

As for sleep's value, Prather's study is one more reminder that many of us aren't getting enough. The National

Sleep Foundation recommends that adults get at least seven hours per night. And children and teens need even

more. Source: NPR

People who don’t get enough sleep show higher levels of

inflammation, say scientists who study colds. Smoking, chronic

stress and lack of exercise can make you more susceptible to

the viruses, too.

WORD FROM WENDY

Surely, fall is around the corner. We always have “Indian summer”. At

least that is what the folklore says about the lingering warm days. I will

still take warm days too.

We are delighted to have both Lauren and Katie (interns) will us this

fall. Both ladies are learning, growing and saving “my tail” every day with assistance. Erica is

settling into her role at WWC and Carmen has been our rock nearly three years. The staff has been

wonderful. I am very pleased and blessed.

As I read Erica’s comments for the newsletter, I am reminded that sleep is so very important, but

SEVEN hours, seriously? Okay, I will try but not terribly likely. We need balance in our lives and

WWC is gaining more balance now with offering another BALANCE class. Let others know if they

are searching for some maintenance or gain in their balance.

Last month the WSU Physician Assistants stopped in for a visit, talk, and a little exercise. Next

month, some of the students will begin observing here at WWC. We are excited to have them here

and hopefully, learning.

Speaking of learning….I am continually inspired by the reading and study that has taken much of my

time during the last month. It is my hope and prayer that we can continue to offer quality and

valuable time for our clients. Rest well in knowing we are busy and excited about the future here

at WWC. Have a great and colorful fall.

QUOTE OF THE MONTH

“The best preparation for tomorrow is doing

your best today.”

~~H. Jackson Brown, Jr.

in P.S. I Love You

RECIPES OF THE MONTH: EASY, HIGH PROTEIN BREAKFASTS

Let your very first meal of the day set a healthy foundation for everything that follows! Here are two quick

ways get ahead of the morning rush and still have a higher protein, lower carbohydrate meal for sustained

energy.

We have printed the recipes as they appeared. They both have cheese in them, which increases the calorie

count and fat content. You could reduce the amount of cheese used, use a lighter color cheese (i.e. swiss or

skim mozzarella), or omit it altogether to reduce fat and calories. One other substitution that could be made

is to use egg substitute or egg whites instead of whole eggs to reduce the calorie count and cholesterol

content.

According to Taste of Home, this is how to substitute for whole eggs:

1 large egg = 2 large egg whites = ¼ cup egg substitute

1 large egg = 72 calories, 5 g fat, 2 g saturated fat, 213 mg cholesterol

2 large egg whites = 35 calories, less than 1 g fat, no saturated fat, no cholesterol

¼ cup egg substitute = 30 calories, no fat, no saturated fat, no cholesterol

Taste of Home suggests the following uses for best results:

A combination of whole eggs and egg whites—Use whole eggs along with whites in baked goods,

because the yolks give moistness and a tenderness that whites alone can’t. Also, use whole eggs

paired with egg whites when scrambling for a rich flavor and a creamy texture.

Egg substitute—Our test kitchen prefers egg substitute when only whites are needed, such as in baked

goods. Generally, it’s a good idea to use egg whites instead of substitutes when you are also using

whole eggs.

OMELET IN A CUP

Source: Once a Month Meals

Two ways to prepare this omelet make it extra handy. Either

prepare quickly in the morning, or make it ahead and freeze it

for an instant breakfast that is high in protein and low in sugar.

Recipe makes 2 servings.

Ingredients:

2 servings

4 individual Eggs (or 1 c. egg substitute or 2 whole eggs plus 4 egg whites to reduce calorie/cholesterol content)

1 ½ cups diced and cooked Broccoli

⅓ cups diced Tomato

⅓ cups diced Mushrooms

⅓ cups Cheddar Cheese, Shredded (reduce the amount, use a lighter color cheese such as Swiss, or omit altogether to reduce the overall calorie/fat content)

If Freezing ahead, you will need 2 Quart Freezer Bags

Directions:

Beat eggs in a bowl. Add broccoli, tomatoes, mushroom and cheese. Grease coffee mugs with nonstick cooking

spray and divide egg mixture among mugs. Microwave on high for 1 minute. Stir. Microwave an additional 30-

45 seconds.

Freezing Directions:

Beat eggs in a bowl. Add broccoli, tomatoes, mushroom and cheese. Divide mixture among indicated number of

freezer bags. Remove as much air as possible, label & seal.

Serving Day Directions:

Spray a coffee mug with nonstick cooking spray. Pour egg mixture into coffee mug. Microwave on high for 1

minute. Stir. Microwave an additional 30-45 seconds.

Nutrition (per serving) without any recipe substitutions: Calories: 246; Total Fat: 16g; Saturated Fat: 6g;

Monounsaturated Fat: 2g; Cholesterol: 373mg; Sodium: 275mg; Carbohydrate: 4g; Dietary Fiber: 2g; Sugar:

1g; Protein: 18g

SIMPLE EGG SANDWICHES

Source: MyFitnessPal Original Recipes

Slap together a simple breakfast sandwich using just 4 ingredients:

English muffin, egg, avocado and cheese. Make the eggs ahead of time

so that all you have to do in the morning is put your sandwich together.

Recipe makes 4 servings at 1 sandwich each.

Ingredients:

4 large eggs (or 1 c. egg substitute or 2 whole eggs plus 4 egg

whites scrambled together to reduce calorie/cholesterol content)

4 whole wheat English muffins

1 medium avocado, sliced into 8 wedges

4 slices cheddar cheese (use a reduced size slice, use a lighter

color cheese such as Swiss, or omit altogether to reduce the

overall calorie/fat content)

Directions:

Preheat oven to 350 degrees F, and use cooking oil to lightly grease 4 wells in a muffin tin. Crack 1 egg (or ¼

cup egg substitute or ¼ cup scrambled whole egg/egg white mixture) into each muffin cup. Bake the eggs for

15-20 minutes. If making ahead, refrigerate eggs for up to three days.

While the eggs are cooling, slice the English muffins in half. Toast them in a toaster oven. If you don’t have a

toaster oven, toast muffins in a non-stick pan over medium heat until both sides are crispy. Set muffins aside.

Build your sandwich by topping one slice of English muffin with 1 egg, 2 avocado wedges and 1 slice of

cheese. Place top on English muffin. If you prefer, you can warm the sandwich in the microwave for 20 seconds

to melt the cheese.

Nutrition (per serving) without any recipe substutions: Calories: 369; Total Fat: 21g; Saturated Fat: 8g;

Monounsaturated Fat: 8g; Cholesterol: 241mg; Sodium: 464mg; Carbohydrate: 27g; Dietary Fiber: 6g;

Sugar: 3g; Protein: 18