CALENDAR OF EVENTS & ANNOUNCEMENTS October Health Workshop Cancer Awareness Friday, October 19 Noon – 1:00 p.m. Gathering Hall Lunch will be provided Walking Club Mondays, Wednesdays & Fridays Noon – 1:00 p.m. Lose It to Win It Weigh Ins Friday Mornings Stop in & check out our health resources! Questions? Stop by the Health & Wellness Department or call Deanna at 530.723.2343. Wellness Tips Zumba...Zumba...Zumba You’re wondering whether you should check out a fad workout for women that your buddies wouldn’t be caught dead doing? Absolutely! Zumba’s fast-paced Latin dance steps could help you burn as much as 550 calories in an hour while tacking on a mental challenge you just won’t find on a treadmill. What’s more, because Zumba sessions mash up dance moves with exercises like squats and lunges, it’s a fun, fat- burning, fitness improving, flexibility- enhancing workout. While that cha- cha slide can crush calories, it won’t stress your muscles enough to spark growth. That’s why you should also strength train 2 to 3 times a week. October is Cancer Awareness Month HEALTH BULLETIN October 2012 Cancer is the general name for a group of more than 100 diseases. Although there are many kinds of cancer, all cancers start because abnormal cells grow out of control. The body is made up of trillions of living cells. Normal body cells grow, divide and die in an orderly fashion. Cancer starts when cells start to grow out of control. Cells become cancer cells because of DNA damage. DNA is in every cell and it directs all the cell’s actions. In a normal cell, when DNA gets damaged, the cell either repairs the damage or the cell dies. In cancer cells, the damaged DNA is not repaired, and the cell does not die. Instead, the cell goes on making new cells that the body doesn’t need. These new cells all have the same abnormal DNA as the first damaged cell. People can inherit abnormal DNA, but most DNA damage is caused by mistakes that happen while the normal cell is reproducing or by something in the environment. In most cases, the cancer cells form a tumor, but some cancers, like leukemia, rarely form tumors. Instead, these cancer cells involve the blood and blood-forming organs and circulate through other tissues. Cancer cells often travel to other parts of the body where they begin to grow and form new tumors. This happens when the cancer cells get into the body’s bloodstream or lymph vessels. Over time, the tumors replace normal tissues. The process of cancer spreading is called metastasis. No matter where a cancer may spread, it’s always named for the place where it began. Different types of cancer can behave very differently. They grow at different rates and respond to different treatments. The risk of developing many types of cancer can be reduced by changes in a person’s lifestyle, for example, by staying away from tobacco, limiting time in the sun, being physically active and healthy eating. Speak with your physician to learn more. Source: American Cancer Society What is Cancer?
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CALENDAR OF EVENTS & ANNOUNCEMENTS
October Health WorkshopCancer AwarenessFriday, October 19Noon – 1:00 p.m.
Gathering HallLunch will be provided
Walking Club Mondays, Wednesdays & Fridays
Noon – 1:00 p.m.
Lose It to Win It Weigh Ins Friday Mornings
Stop in & check out our health resources!
Questions?Stop by the Health & Wellness Department
or call Deanna at 530.723.2343.
Wellness Tips
Zumba...Zumba...ZumbaYou’re wondering whether you should check out a fad workout for women that your buddies wouldn’t be caught dead doing? Absolutely!
Zumba’s fast-paced Latin dance steps could help you burn as much as 550 calories in an hour while tacking on a mental challenge you just won’t fi nd on a treadmill. What’s more, because Zumba sessions mash up dance moves with exercises like squats and lunges, it’s a fun, fat-burning, fi tness improving, fl exibility-enhancing workout. While that cha-cha slide can crush calories, it won’t stress your muscles enough to spark growth. That’s why you should also strength train 2 to 3 times a week.
October is Cancer Awareness Month
HE
ALT
H B
UL
LE
TIN
October 2012
Cancer is the general name for a group of more than 100 diseases. Although there are many kinds of cancer, all cancers start because abnormal cells grow out of control. The body is made up of trillions of living cells. Normal body cells grow, divide and die in an orderly fashion. Cancer starts when cells start to grow out of control.
Cells become cancer cells because of DNA damage. DNA is in every cell and it directs all the cell’s actions. In a normal cell, when DNA gets damaged, the cell either repairs the damage or the cell dies. In cancer cells, the damaged DNA is not repaired, and the cell does not die. Instead, the cell goes on making new cells that the body doesn’t need. These new cells all have the same abnormal DNA as the fi rst damaged cell.
People can inherit abnormal DNA, but most DNA damage is caused by mistakes that happen while the normal cell is reproducing or by something in the environment.
In most cases, the cancer cells form a tumor, but some cancers, like leukemia, rarely form tumors. Instead, these cancer cells involve the blood and blood-forming organs and circulate through other tissues.
Cancer cells often travel to other parts of the body where they begin to grow and form new tumors. This happens when the cancer cells get into the body’s bloodstream or lymph vessels. Over time, the tumors replace normal tissues. The process of cancer spreading is called metastasis.
No matter where a cancer may spread, it’s always named for the place where it began. Different types of cancer can behave very differently. They grow at different rates and respond to different treatments.
The risk of developing many types of cancer can be reduced by changes in a person’s lifestyle, for example, by staying away from tobacco, limiting time in the sun, being physically active and healthy eating.
Speak with your physician to learn more.
Source: American Cancer Society
What is Cancer?
Testosterone After age 30, most men begin to experi-ence a gradual decline in testosterone. Testosterone helps to keep a man’s muscles and bones strong. A drop in testoster-one often leads to drops in bone density and affects your energy and mood. Boost your testosterone by losing weight, lifting weights, do a little sprinting, get a daily dose of Vitamin D, reduce your stress, cut back on sugar, and eat better fats like avo-cadoes, almonds, olive oil, red meat and whole eggs.
BBQ Pulled Pork Ingredients3-4 lbs pork shoulder cut into 4 chunks1 tablespoon grape seed oil1/3 cup chicken stockRub:3 tablespoons paprika1-1/2 tablespoons kosher salt1 tablespoon brown sugar1 tablespoon cumin1 teaspoon fresh cracked pepper1 tablespoon garlic powder1/2 tablespoon onion powder1 teaspoon cayenne
Directions• Preheat oven to 225 degrees.• Prepare the rub in a small bowl.• Trim any large pieces of fat from the pork.• Pat the rub mixture on all sides of the pork and place in dutch oven. Roast uncovered for 1 hour.• Remove pork, brush with olive oil, add the stock, cover and return to oven. Cook for 4-5 hours.• Remove pork from oven, let cool, pull apart. Mix in favorite bbq sauce and simmer for 15 to 20 minutes.
Powerhouse Chef Recipe Corner
Brain Freeze: Slurp with Caution Scientists may have figured out why the first gulp of a frozen drink can hurt your head. Research presented at the Experi-mental Biology 2012 meeting found that when ice water is sipped through a straw, it causes an artery behind your eyes to dilate. The artery presses on nearby nerves causing brain pain. Drink slowly to prevent the rush of blood and subsequent sting.
DIA
BET
ES & YOU
Injecting insulin has been associated both
with loss of fat tissue and with fat growth. A loss of fat tissue
under the skin is known as lipoatro-phy. In extreme cases, this can cause muscle tissue and bones to be more visible. Lipoatrophy is uncommon
and can often be a sign of an insulin allergy. You should contact your
doctor right away if you notice a loss of fat
tissue.
Probiotics Probiotics do make it easy for you to swallow a daily dose of the “good” bacteria that helps balance out the bad bugs in your gut – but the downside is that most brands contain millions of bacteria from a few different strains. If you struggle with gas, diarrhea or other digestive problems, aim for at least one daily serving of foods containing good bacteria like sauerkraut, miso, aged cheddar and gouda cheese, cottage cheese, and yogurt.
Sleep Time When clocking your Z’s, aim for between 6 and 8 hours each night.Those who snoozed for fewer than 6 hours are more likely to suffer a stroke or heart attack. Too little sleep is associated with higher levels of stress hormones.
Nature’s Beta Blocker Here’s another reason why raisins make a great snack: Study subjects who snacked on raisins experienced as much as a 10 point drop in blood pressure after 12 weeks. Raisins are packed with potassium, which is known to lower blood pressure. They are also high in sugar, so stick to a 90 calorie box.
Low Carb Meal A typical low-carb meal includes 5 to 7 ounces of lean meat prepared the way you like it. Pair that with 1 to 1½ cups of vegetables and 1 to 2 servings of healthy fat such as avocado or olive oil. Remember low-carb meals are for workout rest days or low training days.
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