Montgomery County Wellness Council

10 in 10 Challenge - Week 9 Tip

2008-03-03T14:51:00.000-08:00

From Dr. Patrick Moore, Clinic Director of Crawfordsville Chiropractic
Adapting to Stress: Calmness is Healing

Annual vacations are more than just a perk; they are a key to good health, says a new study from Psychosomatic Medicine. Researchers found that over a nine-year period, people at a high risk for heart disease who took at least one vacation every 12 months had significantly lower death rates than their working counterparts. The reason is that stress takes a physical and mental toll.
- CHI Newsletter Fall 2003
In an emergency room, a calm patient is far more likely to survive than a hysterical one with a similar injury. Calmness accelerates healing and recovery time. In fact, calmness not only governs healing, it is a prime determinant of “Quality of Life.”

While inflammation, pain and edema can be described as noise in the cellular matrix of the body, fear, worry and irritation would be noise in the nerve system. These noises interfere with our lives, exhaust us, and wear down our resistance to disease, making us more susceptible to colds and flu, impeding recovery.

When our bodies are quiet, they are capable of amazing things. Calming noise in the nerve system is probably the single most important factor in increasing the body’s ability to heal itself and in increasing quality of life. When our nerve system is quiet we are able to think more clearly, concentrate better and adapt to the environment at a much higher level.

A chiropractic adjustment is the quickest and most effective way to calm the nerve system and improve healing. Since the nerve system is the chief means of communication in the body, noise can interfere with nerve flow and lead to health problems. Doctors of chiropractic specialize in calming the nerve system by restoring vital communication within the body.

10 in 10 Challenge - Week 8 Tip

2008-02-25T08:37:00.000-08:00

From Mark Hesse, Director of Crawfordsville Aquatic Center

Variety is the Spice of Exercise (adapted from an article by Paige Waehner of about.com)
This time of year, things start to get a little boring don't they? Many of us have been working out inside for weeks now and it may seem like winter will never end. Even those who run or walk outside can become stale or bored as our bodies adapt to and “learn” our favorite routes. Rather than give up on your workouts, use these ideas and resources to spice up your routine and keep your energy flowing:

Invigorating Cardio
If you've been doing the same cardio workouts for a while, isn't it time to try something new? We often get attached to our cardio workout, afraid that doing something new won't burn as many calories.
But, even if that's true, it's worth it if it keeps you motivated. Try these ideas:
· Try something new. Challenge yourself by using a cardio machine you've never tried before (like the rowing machine or the versaclimber).
· Do a rotation. Once a week, use every cardio machine in the gym for a little cardio medley. You'll get a great workout and have a little fun.
· Add intensity. Add high intensity intervals to your workouts or shorten your usual workout and work harder. Sometimes just changing the duration/intensity of your workout makes it feel fresh.
· Take a class. If you never take group fitness classes, pick up a schedule and try one class each month. You might like it!
· Try videos. If you don't exercise at home, you're missing out on a wealth of workouts. Visit Collage Video and choose something you've always wanted to try. It's a small investment and could open the door to a new way to exercise.
· Make your own workout. This is one of my favorite things to do when I'm bored with the usual. Put on some music, slap on your shoes and do your own thing--dance, run around the house, do jumping jacks...anything that gets your heart going.
· Try this new Cardio Blast Workout for a killer cardio workout at home...no equipment needed.
· Head to the pool. Try swimming - it’s a great low impact total body workout. Or how about running in the pool – a great way to add resistance while reducing impact. Or even check out a water aerobics class.

Liven Up Your Strength Training
If you're in a strength training rut, use these ideas to change your routine and keep things a little more exciting:
· Change your resistance. We all have our favorite things--machines, free weights or the cables. If you tend to stick with one type of resistance, do something different. Try resistance bands or use the cable machine. It's amazing how different an exercise feels when you change the resistance.
· Add new moves to your routine. Do a little research (on the Internet or at the bookstore) and find new moves or variations you've never seen before. Or try these ideas for something new and fresh.
· Change your focus. If you usually lift heavy for less reps, try increasing the reps and lowering your weight for more endurance training. If you never lift heavy, give it a try. The change will do your mind and body good.
· Take a fitness assessment. Visit this site for some fitness tests you can do at home. Record your results and take the tests again in a month to see if you've improved.
· Break the rules. You may follow the typical strength routine of starting with big muscle groups and working your way down. Breaking the rules can be a good thing--it teaches you about your own body and what it likes or doesn't like. Change your workouts by starting from the last exercise and going backwards. Start with a different exercise or muscle group or change the rest between sets. See how your body responds to these changes...you may just find something that works better than what you normally do.
· Head to the pool, again. Water adds resistance to any workout and you can use a variety of equipment such as fins, paddles and pull buoys to help build strength.
Keep Your Flexibility Training Fresh
I tend to do the same old thing when it comes to stretching after my workouts. There's nothing wrong with that, but it gets boring when you don't try new things and, for many of us, stretching isn't something we spend much time on anyway. There are lots of ways to freshen up your stretching:
· Try a stretching video. Karen Voight and Cathe Friedrich are just two video instructors who offer some great stretching videos with innovative ideas for how to stretch in different ways.
· Use the stretching machines. If your gym has a Precor stretching machine, give it a try. You can get some great stretches by having some support for your body.
· Try this relaxing stretch/yoga routine which uses an exercise ball for variety. Do it on it's own for a gentle workout or try it after your usual workouts. You'll be glad you did!
· Once again swimming is great for lengthening muscles and keeping joints flexible.

Keeping things fresh and new is essential for your mind and for your body. It's easy to get attached to doing the same workouts day after day, but being willing to try new things is the only way to keep your body challenged and your mind excited about exercise. Plus, you never know what you'll discover about yourself when you try something new.

10 in 10 Challenge - Week 7 Tip

2008-02-21T06:26:00.001-08:00

By Angie Frost, Crawfordsville Community School Corporation

Walking – what a great way to get in shape

If you are walking for weight loss, cardiovascular benefits, training for a race, or just for the fun of it, visit the following website for a great calendar and guidance to enhance your walking program!!
http://features.prevention.com/walking/calendar/

This calendar allows you to enter your goal, fitness level, start and end dates. It will then give you a customized daily and/or monthly workout that you can follow to help you meet those goals!

Have fun and keep moving!

10 in 10 Challenge: Week 6 Tip

2008-02-11T12:47:00.000-08:00

Fruits and Vegetables for a Healthier You
Kathryn Tate, Extension Educator Consumer & Family Sciences
Purdue Extension Montgomery County

We are all worried about our health these days, but many of us don’t do some of the easy things we can do to help our bodies. Today, I’m focusing on eating more fruits and vegetables. There are so many advantages to eating fruits and veggies, and yet, most of us aren’t getting enough. While there is some variation based on your weight and gender, in general, most of us need 1.5 cups of fruit and 2.5 cups of vegetables.

Fruits and vegetables are packed with the vitamins, minerals, and fiber we need to keep our bodies healthy. Many fruits help us fight off illness and heal wounds with their high content of vitamin C. Fruits and vegetables with vitamin A help our eyesight and skin. Fiber helps keep our digestive system healthy and can reduce the risk for heart disease. Fruits and vegetables even help reduce our risks for certain chronic diseases.

It is important to eat whole fruits and vegetables to get their total effect. Fruit juices may seem easier than the fruit itself sometimes, but fruit juices have a higher concentration of sugar than the whole fruit and juices lack fiber. Not only do we need to eat whole fruits and vegetables, we also need to eat a variety of colors of fruits and vegetables because each color of fruit brings with it different nutrients.

How can you get more fruit in your diet? Toss a few sliced strawberries or bananas into your yogurt and add a few pieces of lettuce or spinach to your sandwich for lunch. Try eating an apple or carrots and celery for a snack instead of potato chips or crackers. Reduce your portion of meat and add an extra side of vegetables for dinner. And, finally, you can try having a delicious fruit salad for dessert.

Sources:
http://www.fruitsandveggiesmatter.gov/
http://www.mypyramid.gov/

10 in 10 Challenge: Week 5 tip

2008-02-05T08:21:00.000-08:00

From Angie Frost, Nutrition Educator, Crawfordsville Community Schools

Feed Your Healthy Heart
February is National Heart Month, when good nutrition is truly at the “heart” of the matter. A healthy heart is the result of good genes, the right food choices, plenty of physical activity and knowing how to deal with stress.

While you can’t do much about your genes, regular exercise, eating right and dealing with stress are lifestyle behaviors you can control.

In general, eat more plant foods, fish, poultry and low-fat dairy foods. Cook with moderate amounts of olive or canola oil instead of butter, margarine or shortening.

Some examples of foods for heart health include:
· Beans, peas and barley
· Soybeans, other soy-based foods (not soybean oil)
· Fruits and vegetables
· Salmon, tuna, sardines and mackerel
· Red grapes and purple grape juice
· Nuts, such as almonds, walnuts, pecans and hazelnuts
· Green or black tea
· Onions, scallions, shallots, garlic and leeks.
·
And for more information on heart-healthy eating, consult a registered dietitian.

Produced by ADA’s Public Relations Team

10 in 10 Challenge - Week 4 Tip

2008-01-30T06:16:00.001-08:00

Why Should We Exercise?
By Lori Thomas
Crawfordsville Curves

Women are by nature helpers, caregivers and nurturers. We are programmed by our creator to react to the world this way and these are good qualities to have. We sometimes are so busy thinking of others that we forget that we are to be caregivers and nurtures to ourselves as well. It is ok to take some time to focus on what we need too. We juggle jobs, families, homes and many other responsibilities and simply run out of time for ourselves.

It is vital to our health to set aside even just thirty minutes a day three times a week to exercise. Are we not worth that little time? Studies have shown that regular exercise significantly increases life expectancy and improves overall health. Regular physical activity can help protect us from heart disease and stroke, high blood pressure, high cholesterol, obesity, back pain and osteoporosis. It can reduce or improve symptoms of menopause, PMS, type 2 diabetes as well as other conditions. Improved flexibility and strength are gained as well. Exercise stimulates various brain chemicals, which may leave us feeling happier and more relaxed than we were before we worked out. This improves our overall mood and helps us better manage stress.

Child obesity is rising at an alarming rate. It is imperative that we become good role models for our children and that we teach them to take better care of themselves. They must learn the importance of living a healthy lifestyle.

We are fortunate in our community to have several options to become more active. There are bowling leagues, volleyball, and softball leagues to join. We have three fitness centers in town: Park & Rec., Curves, and The Athena Center, all of which offer a wide variety of ways to get and stay fit.

Ladies, it’s time to put ourselves back on the priority list and put our workouts on the calendar just like any other commitment. We can’t take care of others if we don’t take care of ourselves. It’s as simple as that!

Lori Thomas has been the owner of Curves, a women’s fitness center for the past 3 years. She is also a member of the Montgomery County Wellness Council to help bring awareness of exercise, nutrition and healthy lifestyles to the citizens of Montgomery County.

10 in 10 Challenge - Week 3 Tip

2008-01-22T14:07:00.000-08:00

From Angie Frost, Nutrition Educator at Crawfordsville Community Schools

Breakfast: An Energizing Start to Your Day

Your breakfast choices help determine your energy level for the rest of your morning.

When breakfast consists mostly of sugary foods, you experience a quick rise in your blood sugar, causing a surge in energy. But after about an hour, your blood sugar and energy both decline and you’re hungry again, long before lunch.

Your breakfast can do more for you. These easy breakfast options are packed with nutrients from three or more food groups:
· Peanut butter or hummus on whole-wheat toast and low-fat milk.
· Instant oatmeal topped with dried cranberries and chopped nuts.
· Granola topped with canned peaches and yogurt.
·
A balanced breakfast of carbohydrates, protein and fat causes a more gradual release of energy over the entire morning, maintains your blood sugar levels and delays hunger until it’s time for lunch.

Produced by ADA’s Public Relations Team

Update and Reminder: Weigh-in, Thursday, Jan. 17

2008-01-15T08:04:00.000-08:00

Greetings!

Remember that this Thursday, Jan. 17, Curves and Athena Sport and Fitness invite you to join them for a 10 in 10 Challenge weigh-in. Come to these facilities to weigh-in and receive a pass to four local fitness facilities for three free visits to each during this year's Challenge. You will need to bring proof of participation, such as an email from INShape Indiana or a registration form. We hope to see you there!

Keep reading below for our tip of the week from Fawn Johnson at Crawfordsville Park and Recreation Department.

"10 in 10 Challenge" Week 2 Tips by Fawn Johnson

2008-01-11T10:20:00.000-08:00

HOW MANY CALORIES DO YOU NEED IN A DAY?

Knowing your basal metabolic rate (BMR) is the key to knowing how many calories you should, or shouldn’t, be consuming in a day. Your BMR is simply the minimum amount of calories your body requires on a daily basis to complete its basic functions. Once you know your BMR you can figure in your daily caloric expenditure based on your activity level. This can give you representation of your total daily caloric expenditure. Once you have estimated your total daily caloric expenditure, you can more accurately calculate how many calories you need to eat and how much exercise you need to do every day to maintain, gain or lose weight to meet your healthy weight goals. There more than one method you can use to approximate your daily caloric expenditure, but I’ll just give you one example for today. For every pound of body weight you carry, your body burns about 10 calories each day.

Therefore, a person weighing 150 pounds would need to take in at least 1,500 calories (150 x 10 = 1,500) every day, just to meet their body’s basic needs.After you figure out your most basic caloric need, you can factor in your activity level and digestion needs.This will get you even closer to the real number of calories that your body uses every day to support your regular activities.

1 – To find out your basic BMR, take your body weight in pounds and multiply this by 10.

Let’s use an example of a person weighing 150 poundsExample: 150 pounds x 10 calories/pound = 1,500 calories

2 – To factor in the amount of activity you do in a regular day, take the number you just calculated and multiply it by your Activity Level:

Sedentary: 20% Sitting most of the day

Lightly Active: 30% Walking here and there; daily chores

Moderately Active: 40%Constantly moving around; daily exercise

Very Active: 50% Heavy exercise for prolonged periods of time

Example: 1500 calories x 0.30 (lightly active) = 450 calories

3 - Then, add together your BMR and calories burned by your activity level:
Example: 1500 calories + 450 calories = 1950 calories

4- Figure on 10% of that total (BMR + calories burned during exercise) to account for the energy requirements of digestion:
Example: 1950 x 0.10 calories (digestion) = 195 calories

5- Add this number to the previous total 1950
Example: 1950 +195 = 2,145

Therefore, this lightly active, 150 pound person burns an average of 2,145 calories every day to support their body’s most basic needs, activity level and digestion of food. To lose weight this person would need to decrease their calorie intake (a decrease of 500 per day would result in a one pound per week weight loss).It’s a good idea to keep a food diary to track your calorie consumption. If you don’t write down what you eat, you may not be as aware of what and how much you take in. Many people grossly underestimate their daily intake. Record both your portions (a portion size will be listed on each foods nutrition label) and your calories per portion to accurately track your consumption.

Upcoming Fitness Opportunities with Crawfordsville Park and Recreation Department:

BODY FOR LIFE CHALLENGE STARTS JANUARY 14th

The Parks Department is offering the 12-week Body for Life challenge beginning Monday, January 14th. This is a structured program incorporating a balanced diet, strength training and cardiovascular exercise. Meet in a small group setting for weekly workouts and weigh-ins. This challenge is only12-weeks, but the principles taught in the program will benefit the participants long after the challenge ends. What’s included? Tracking materials for both diet and exercise over the 12 week s of the challenge, 20 group workouts with your trainer, before and after pictures, weigh-ins and body composition (body fat %) measurements. Fee $150. The participant with the most dramatic transformation will win $75 and a six month facility membership at the Crawfordville Community Center Call 364-5175 for more information or attend our informational meeting on Monday, January 14th at 6pm.
Based on the bestseller Body for Life by Bill Phillips.

MINI MARATHON TRAINING PROGRAM

Don’t train alone! This training program will meet for it’s first of 15 weekly workouts on Wednesday, January 16th at 6:00 at the Crawfordsville Community Center. Walkers and runners of all ability levels are welcome to participate. The group will meet on alternating Wednesdays at 6:00pm and Saturdays at 8:00am for workouts. Each participant will receive a packet filled with lots of useful information including: a complete training schedule, tips on long runs, pacing and rest and a flashing light for early morning or evening workouts in the dark. Guest speakers and presenters will address issues ranging from proper training diet to stretching. Fee $40. Call the Parks Department at 364-5175 for more information.

INShape Indiana's Lose 10 Pounds in 10 Weeks Challenge

2008-01-09T14:34:00.000-08:00

Montgomery County Wellness Council will once again be supporting INShape Indiana's Lose 10 Pounds in 10 Weeks Challenge, which started Monday, January 7, 2008. MCWC will be posting weekly tips to help you lose weight or just stay fit.

Participants in the 10 in 10 Challenge will have opportunities to receive passes for 3 free visits to four local fitness centers - Athena Sport and Fitness, Crawfordsville Aquatic Center, Crawfordsville Community Center, and Curves. Check back for more details about when and where you can get these passes.

We hope to see you there and keep checking back for more tips!

Welcome to the Blog of Montgomery County Wellness Council

2007-12-05T12:44:00.000-08:00

Greetings Montgomery County!

This is the first post of the Montgomery County Wellness Council's blog. We hope to use this space to provide our community with helpful information and tips related to nutrition, physical fitness, and smoking cessation. We will also use this as a source for posting upcoming events hosted by MCWC or events where you will find representatives of MCWC. We are a committee made up of numerous partners working for the health of our community. Our partners include:

A.H.E.A.D. Coalition

Athena Sport & Fitness

Crawfordsville Aquatic Center

Crawfordsville Chiropractic

Crawfordsville Community School Corporation

Crawfordsville Parks and Recreation

Curves

Montgomery County Health Department

Montgomery County Red Cross

Purdue Extension Montgomery County

St. Clare Medical Center

Please check back soon for updates! We hope you will find this blog useful.