active@stAte ARKANSAS STATE UNIVERSITY DEPARTMENT OF WELLNESS AND HEALTH PROMOTION Promoting Health and Wellness to the ASU Community VOLUME SEPTEMBER 2012 34 IN THIS ISSUE 10 Tips to a New You Childhood Obesity 10 Activities for Families Fall into MOTION 11th ANNUAL BOYER MILE Heart and Sole Corporate Walk New Recipe For questions, comments, or suggestions, please contact Lauren Matheson at [email protected] or 972-3974 Healthy Aging & Childhood Obesity Awareness Month September is a great month to reflect on summer activities and where you would like to go next. This month is all about Healthy Aging and Childhood Obesity. Within this newsletter you will find tips to re- invent yourself during healthy aging month. It’s never too late to start something new! Also, there is information regarding preventions and treatments for childhood obesity. Take time to discover healthy habits and implement them into your daily routines! UPCOMING EVENTS Registration for Fall into MOTION ends Sept. 7th Fall into MOTION begins Sept. 10th Desk to 5k and Walk Warriors begin Sept. 24th Heart and Sole Corporate Walk Sept. 29th New Topic on ASU Wellness Radio 11th Annual Boyer Mile, Thursdays at 6:00pm Like us on Facebook! For articles, updates, and more, check us out at: http://www.facebook.com/ASUWHP
The Spetmber Issue covers Healthy Againg and Childhood Obesity
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active@stAte ARKANSAS STATE
UNIVERSITY
DEPARTMENT OF WELLNESS AND
HEALTH PROMOTION
Promoting Health and Wellness to the ASU Community
V O L U M E
S E P T E M B E R
2 0 1 2
34
IN THIS ISSUE
10 Tips to a New You
Childhood Obesity
10 Activities for Families
Fall into MOTION
11th ANNUAL BOYER MILE
Heart and Sole Corporate Walk
New Recipe
For questions, comments, or suggestions, please contact
Healthy Aging & Childhood Obesity Awareness Month September is a great month to reflect on summer
activities and where you would like to go next. This month is all about Healthy Aging and Childhood
Obesity. Within this newsletter you will find tips to re-invent yourself during healthy aging month. It’s never
too late to start something new! Also, there is information regarding preventions and treatments for
childhood obesity. Take time to discover healthy habits and implement them into your daily routines!
UPCOMING EVENTS
Registration for Fall into MOTION ends Sept. 7th
Fall into MOTION begins Sept. 10th
Desk to 5k and Walk Warriors begin Sept. 24th
Heart and Sole Corporate Walk Sept. 29th
New Topic on ASU Wellness Radio
11th Annual Boyer Mile, Thursdays at 6:00pm
Like us on Facebook! For articles, updates, and more, check us out at:
http://www.facebook.com/ASUWHP
Healthy Aging
Source: http://www.healthyaging.net
September is Healthy Aging Month—a great time for you to re-invent yourself! Who says you can’t learn new hobbies? Or start a new career? Take this time to
reflect on who you’ve been and who you would like to be.
It’s never too late to make a change!
10 TIPS TO A NEW YOU 1. YOU ARE NEVER TOO OLD TO BE AN INTERN. Many employers now only hire after they have seen
the quality of the employee, so an internship may be just what you’re looking for. Check for college and department website for detailed listings. Here’s your chance to do what you always wanted to!
2. DANCE THE NIGHT AWAY. Older adults getting regular physical activity are 60% less likely to get dementia. Exercise increases oxygen to the brain and releases a protein that strengthens cells and neurons. Dancing involves all of this plus the cerebral activity present in learning and memory. So, why not try out our Zumba class on Tuesdays and Thursdays at 5:15?
3. FOLLOW YOUR PASSION. Do what you enjoy doing! Try a new sport or pick up one that you used to do. Try new activities, such as hiking, skiing, or canoeing. It’s never too late to discover new hobbies!
4. EAT FRESH. Make a commitment to adding more fresh fruits and vegetables to your diet. September is still a harvest month so check out the ASU Farmer’s Market for fruits and vegetables. A helpful hint for meal times is to make sure your plate has lots of colors!
5. TAKE A VACATION. Everyone enjoys getting away for a few days. Try new vacation spots that offer activities. Try out hiking in the mountains, skiing at the lake, swimming with the dolphins in the ocean. Wherever you go, be sure to enjoy new experiences!
6. SURROUND YOURSELF WITH OPTIMISM. Have you ever been afraid to try something new? Or worried about what your peers might say? Surround yourself with people who will encourage you...and maybe even participate with you on new experiences! Have the “I can do this” mentality.
7. READ. Seems simple, right? Reading is relaxing and can give you just the “break” you need. Also, just like any other muscles, your eyes need a workout too.
8. TAKE A WALK...EVERYDAY. Did you know that walking may slow cognitive decline in adults with mild cognitive impairment? Walking 20-30 minutes a day is recommended. You can even take a 10 minute walk in the morning and a 10 minute walk in the evening. Try making it a social event! Grab a friend and walk the block!
9. CELEBRATE YOUR SPOUSE. A healthy part of aging is being thankful for what you have. So if you’ve been married for SEVERAL years, celebrate it! Let that person know how much they mean to you. Celebrating lifts spirits and reproduces joy.
10. PUT YOUR GIFTS AND TALENTS TO USE. Are you an artist? Musician? Cook? Whatever gifts and talents that you may have, use them! It will make you feel accomplished and it will probably bless someone else. Try having a cookout for your neighborhood with you best dish. Or invite your friends over for a craft night.
Childhood Obesity Childhood obesity is a serious medical condition that occurs when the child is well above the normal
weight for his or her age and height. The good news is that just like any other medical condition, there are treatments and preventions to lesson the severity.
Treatments:
For children under age 7 who have no other health concerns, the goal of treatment may be weight maintenance rather than weight loss. This allows the child to grow into his or her weight
Healthy eating is key! When buying groceries, pick out fruits and vegetables. Limit sweetened beverages, such as fruit juices. These drinks typically contain little nutrition and offer too many calories. Sit down for family meals and discourage eating in front of the television. Limit the amount of times you eat out. Fast foods are filled with fat and calories.
Physical activity is a critical part of weight loss. It not only burns calories but helps build strong bones and muscles. To increase your child’s physical activity, try to limit recreational TV and computer time to no more than 2 hours a day. Also, emphasize activity, not exercise. Have your kids play a game of tag or kickball. It’s also helpful to play with them!
Prevention:
Schedule yearly well-child visits. Here, the physician will calculate your child’s BMI by taking height and weight. Increases of BMI over one year may be a caution for your child’s health.
Set a good example! Be sure to eat healthy foods and be active. Your child learns from you!
Don’t use foods as a reward or punishment. Did your child make a good grade on a test? Great! Take them for a walk in the park rather than buying them ice-cream!
Emphasize the positive of eating healthy and being physically active. Your child will love it when you praise them for eating their delicious fruits. Try to encourage physical activity but always saying how fun it is.
10 ACTIVITIES FOR FAMILIES Take a family walk after dinner
During commercial breaks, stand up and have fun family dance breaks
Bring your child’s favorite movie to life. For example, play your own version of Quidditch or Finding Nemo
Make Wednesdays “Walk backwards Wednesday.” Challenge your family to walk backwards
when walking or playing throughout the house
Have an Olympic themed party in your backyard, complete with active events
Create an obstacle course or scavenger hunt
Make Sundays “sports day” and highlight a different sport
each week
Ride bikes at least once a week, weather permitting
Go to museums or parks instead of movie theaters for
family outings Have children act out their favorite TV show, book or movie
ASU Wellness Radio on KASU 91.9 FM Streaming LIVE on kasu.org. Listen in for all the Hot Topics in Wellness Today. Each month will consist of a new Wellness topic.
Special guests will be interviewed along with the discussion on the topic.
September Topics: Healthy Living & Childhood Obesity
Listen on Wednesdays @ 4:44pm and Saturdays @ 8:34am
You won’t want to miss it!!!
HPESS Workout Hours
Fitness Room
Monday - Thursday…………………………………...7:00am - 7:00pm
Friday…………………………….…………..……..…..7:00am - 5:00pm
Free Weight Room
Monday - Thursday……………….………….……..11:00am - 7:00pm
Friday……………………………………….…………11:00am - 5:00pm
Serves: 4 Hands On Time: 10 min Total time: 30 min
Ingredients:
(2) 6 oz cans tuna fish, drained and flaked
1/2 cup panko bread crumbs
1/4 cup finely chopped green onions
3 tablespoons minced fresh parsley
2 cloves garlic, minced
1/4 teaspoon of salt and pepper (each)
1/2 lemon juice (squeezed)
3 tablespoons of sour cream
1 egg
4 English muffins
4 leaves romaine lettuce
1 small tomato, sliced
Directions: 1. Combine tuna, bread crumbs, green onion, parsley,
garlic, salt, pepper, lemon, sour cream, and egg,
and mix well with your hands.
2. Form into 4 patties (they will be wet), and place on
a greased baking sheet and bake for 20 minutes at
400 degrees F.
3. Serve the burgers on toasted English muffins with
romaine and sliced tomato. Spread additional sour
cream on each burger, if desired.
Chef Suggestions:
Substitute various ingredients, such as sour cream,
for low-fat sour cream to get an even healthier
meal!
If preferred, choose an all wheat bun instead of
English muffins.
Promote healthy eating habits by letting kids help in
Thank you for taking a few moments of your time to read the Wellness and Health Promotion Newsletter. If you have any questions regarding information, programs, or events within the newsletter, do not hesitate to ask.