Healthy Living Newsletter. March 2015

Transcription

1 Healthy Living Newsletter Inside this issue: March 2015 Fuel your day with snacks Colorectal cancer awareness Walking Workout The 40 Miles in 4 Weeks Walking Challenge Returns in April! Spring into action by joining the 40 miles in 4 weeks walking challenge! The goal: Walk 40 miles or more in 4 weeks! Participate on your own time! Receive weekly tips, a 4 week walking plan, and a tracker to track your miles. Register by or in Kelly Darbonne s office (Rec 212) Registration Dates: March 25th-March 31st Program starts on National Walking Day! (Wednesday, April 1st) Program runs for 4 weeks (Ends on May 1st) Participants may use a pedometer or track their miles walked. Those earning 40 miles or more will go into a drawing for a prize! Action Plan for Screening 5 Upcoming Events: March 17th Break the Barriers of Emotional Eating Talk (12pm-1pm) 2nd floor Rec Complex Conference room March 25th-31st- Register for the 40 miles in 4 weeks walking challenge Register by or stop by Kelly s office (Rec 212) April 1st 40 miles in 4 weeks walking challenge starts! Exercise classes are still being held in the Rec! Classes held from 11am- 1pm are free for employees to attend! Walk on the track at anytime for free. 1 Look for more info coming soon! March Wellness to Go: Locations to be announced soon! Contact Kelly Darbonne if you would like blood pressure checks or wellness info brought to your work area.

2 The right snack can provide an energy boost, satisfy your mid-day hunger, and help you get through your day. Snacks are meant to be a bridge from one meal to the next, especially if it s been more than 3 hours since your last meal. Tips for biting into a healthy snack: Fuel your day with the right snacks! Plan your snacks. "Keep a variety of tasty, nutrient-rich, ready-to-eat foods nearby, for when you need a bite to take the edge off hunger. Then, you won't be so tempted by less-healthy options from vending machines, convenience stores or the contents of your own kitchen." Snack ideas include fresh fruit, air-popped popcorn, whole-wheat crackers, dried fruit and nut mixes, almonds and fat-free yogurt. Make snack calories count. "Snack on foods that fill the nutrient gaps in your day's eating plan. Think of snacks as mini-meals to help you eat more fruits, vegetables, whole grains and low-fat dairy foods we often don t eat enough." Go easy on high-calorie snacks such as chips, candy and soft drinks. "They often contain solid fats, and added sugars. Make these occasional choices that fit your day's plan." Snack when you're hungry not because you re bored, stressed or frustrated. "Exercise can actually be a great way to feed those emotional urges." Snack on sensible portions. "Choose single-serve containers, or put a small helping in a bowl rather than eating directly from the package." Quench your thirst. "Water, low-fat or fat-free milk and 100-percent juice are just a few options. Flavored waters might be high in added sugars, so check the label." (Snack tips courtesy of Isabel Maples, registered dietician nutritionist with the Academy on Nutrition & Dietetics.) Fuel your day with a few of these snacks: Apple slices with peanut butter Lowfat string cheese & grapes Laughing Cow cheese wedge with wheat crackers Trail mix (dried fruit & nut mixes) Half of a turkey or peanut butter sandwich on wheat bread Any low sugar cereal, high fiber cereal) with low fat milk Try multi-grain Cheerios or bran flakes Granola bars (look for ones that have less than 10 grams of sugar & whole grains KIND & Kashi bars are a good choice) Berries mixed with yogurt Veggies with hummus, salsa, or bean dip Wheat cracker with a nut butter (peanut, almond..) Keep your desk stocked with nuts, wheat crackers, healthy bars, nut butter, & fruit to always have a snack on hand! Page 2 Source: 2 Healthy Living Newsletter

3 Colon Cancer Awareness: Get a free home screening kit What Is Colon Cancer? Colon cancer is cancer that occurs in the colon or rectum. Sometimes it is called colorectal cancer. The colon is the large intestine or large bowel. It's the Second Leading Cancer Killer! Colon cancer is the 2nd leading cancer killer in the United States, but it doesn't have to be. Few cancers are as easily preventable as colon cancer. Removing precancerous growths, called polyps, from the colon prevents the development of colon cancer. Even if colon cancer has already developed, finding it and treating it before symptoms are present result in a greater than 90% treatment success. If everyone aged 50 years or older had regular screening tests, at least 60% of deaths from this cancer could be avoided. Risk Factors Colon cancer can affect anyone. It is important to know your risk, no matter how old you are. Some people may be at higher risk for the disease than others. You may be at higher risk if: You are age 50 or older You have a personal history of: Colon cancer Colon or rectal polyps Inflammatory bowel disease (Crohn s or ulcerative colitis) You have a family history of colon cancer or colon or rectal polyps You have symptoms Symptoms Do not wait for symptoms to occur before getting screened. Early colon cancer often has no symptoms. If there are symptoms, they may include: Rectal bleeding Blood in the stool or in the toilet after having a bowel movement A change in your bowel habits, including diarrhea or constipation Cramping or pain in the lower stomach Losing weight and you do not know why Anemia (low blood count) If you are having any of these symptoms talk with your doctor. Take Action Call your doctor today to discuss colon cancer screening. Several types of screening tests can be used to find polyps and colon cancer. Talk with your doctor about which option is right for you. All men and women age should get checked for colon cancer. (Source: coloncancerpreventionproject.org) 3 ALL MEN AND WOMEN AGE SHOULD GET CHECKED FOR COLON CANCER. TALK TO YOUR DOCTOR ABOUT WHICH TEST IS RIGHT FOR YOU. GET A FREE ColoCARE HOME SCREENING KIT FROM OUR PARTNER IN WELLNESS, CHRISTUS ST. PATRICK HOSPITAL. TO GET YOUR KIT, GO TO:

4 Walking Internal Workout Want to change up your walking routine? Try this interval workout. Simply alternate speeds between fast walking or jogging with a moderate walk. Beginners: Shorten the workout to a length of 2. You may also shorten the fast intervals to 30 seconds if needed and walk at a moderate for a longer period of time. Advanced exercisers: Sprint for intervals, followed by a 2 minute jog or fast walk WHAT TO DO Warm up Cool down FOR HOW LONG 5 minutes 5 minutes Total Workout Time: 34 Minutes; More Tips on Page 5 4 Page 4

5 Employee Wellness Screening Results: Working on Your Action Plan Would you like some guidance with your action plan that you received from the nurse practitioner at the employee wellness screenings? Contact Kelly Darbonne to help you meet your wellness goals. I can help you set goals and put your plan into action. Our wellness program can also provide more education about your screening results. Contact Kelly Darbonne, Wellness Program health educator, for guidance with any of the following conditions: Blood pressure Control Cholesterol Management Blood sugar control Weight management Exercise programming Guide to healthy eating Walking Internal Workout Tips How to add intervals to your workout: Start by adding 1 interval workout to your exercise program each week. Intervals shouldn't be done every day. Work up to about 2 interval workouts per week on non-consecutive days. Choose your type of cardio to perform the intervals. Intervals can be done with any type of cardio: walking, jogging, biking, swim - ming, elliptical, rower... This workout can be adapted to any type of cardio. Walking in your neighborhood? You can still time yourself or use destinations to mark your speed. For example, walk fast for one block and then walk at a moderate for 2 blocks or use mail boxes, stop signs, telephone poles... Get a free interval timer on your phone. You can program your interval times and a buzzer sounds when you need to change speeds. 5