MAY 2015 WELLNESS NEWS
STRIDE Updates
Inside this issue:
STRIDE Updates
1
Block Walk
1
Wellness Flex $
1
Osteoporosis
2
Food for Thought
3
Misc. Items
4
Asthma Tips
5
Wellness Events
6
Block Walk
Challenge
What:
Team Physical
Activity Challenge
When:
MARCH MADNESS WELLNESS CHALLENGE
Dames of Madness
The Beauties & the
Beast
CIS2
Metal Heads
Dames of Madness
1st Place
CG Dream Team
Metal Heads
3rd Place
CG Dream Team
5th Place
Movers & Shakers
7th Place
CIS1
Movers & Shakers
Blazin' Saddlebags
*Wellness Flex Dollar Incentive:
The Wellness Incentive Program has undergone a restructuring for the 2015-2016 fiscal benefit
year. The program will now use a points-based system to award eligible participants with the
$15 monthly flexible spending dollars. Participants will be required to earn a specific number of
points throughout the year dependent on the number of unhealthy biometric markers and
behaviors they have. Points can be earned by participating in STRIDE Wellness Events,
improving biometric health markers, completing wellness screenings, and tracking healthy
behaviors.
May 18 - June 26
There still remains 3 criteria for staying eligible for the incentive dollars each year:
Complete a health biometric screening (with Health Department or Healthcare Provider) cholesterol, triglycerides, blood pressure, blood sugar
 Complete a Health Risk Assessment Questionnaire (If you did not fill out a questionnaire at
the recent health screenings, the Health Promotion team will send you one in June)
Register by email:  *Earn a specified number of points during the 2015-2016 fiscal year by completing wellness
[email protected]
activities. (The number of points a participant needs to earn will be sent upon enrollment)
Register by phone:
641-421-9312
Sounds like FREE money to me!!
(Employees currently eligible for the incentive program are non-union employees)
DEADLINE: May 15
Contact the Health Promotion Team for more information: 641-421-9312
Who: You!
Why: Stay fit!
How:

STRIDE
O
Start Taking Responsibility In Diet and Exercise
STRIDE
Build Better Bones
steoporosis - brittleness and breaking down of the bones - is one of the most common ailments
women suffer as they age. The good news, however, is that the disease can be prevented through
certain forms of exercise, in addition to a calcium-rich diet.
Weight-bearing and resistance exercises (those that put pressure on the bones and, in turn, build bone
density) are helpful in fighting osteoporosis. Although aerobic exercises are beneficial and important to
overall fitness, they don’t specifically help build bone density. Some examples of weight-bearing exercises
include running, jumping, and resistance training. Healthy adults should perform resistance training
exercises at least twice per week, with 8 to 12 repetitions of 8 to 10 exercises.
Exercises to prevent and delay the
progression of Osteoporosis:
4. Chest Press
1. Lat Pull Down
SAFETY TIP:
Keep shoulder blades
tucked; Chest out; Pull
bar just below chin.
(NOT behind head)
SAFETY TIP:
Keep back and
shoulders
against the
back rest.
5. Leg Press
2. Standing Biceps Curl
SAFETY TIP:
Keep back
pressed against
back rest.
SAFETY TIP:
Chest out; Elbows
pinned to sides of waist
(Put one foot on a
4. Triceps Cable Pushdown
bench for good posture)
SAFETY TIP:
3. Seated Row
Keep back straight; Chest
SAFETY TIP:
out; Elbows pinned to
Sit up straight; Keep
sides of the waist. (Do
shoulder blades pinned
NOT bend forward to gain
back; Chest out.
leverage)
STRIDE
Start Taking Responsibility In Diet and Exercise
STRIDE
Food for Thought: Eating to Boost Energy
Feeling tired and worn out lately? Is your current eating habits helping or hurting your energy levels?
Boost energy with these quick tips!
1) Eat small, frequent meals. Enjoy a mid-morning or afternoon pick-me-up snack to hold off cravings and
avoid overeating at your next meal. Choose protein and fiber-rich foods for lasting energy, such as nuts
with dried fruit, string cheese and carrots, or yogurt with berries.
2) Don’t eat too much. Large meals can leave you feeling tired the rest of the day.
3) Caffeine in moderation. Coffee contains health-promoting antioxidants and even contains small amounts
of other nutrients such as potassium, vitamin E and magnesium. Enjoy your coffee, but skip extra calories
from sugar and cream.
4) Avoid the sugar crash. Skip the sweets, sugary coffee, and energy drinks. While these may keep you going
for an hour, your energy will likely not be sustained. Instead, fill your plate with a variety of fruits,
vegetables, whole grains, lean protein, and dairy for long-lasting energy.
5) Eat breakfast. Your body needs fuel for the day. Skipping breakfast can lead to drowsiness and over
compensation with caffeinated drinks. Give your body the food it really needs.
6) Get at least 7 hours of sleep. Remember, it can take up to six to eight hours for the effects of caffeine to
wear off. Excessive caffeine can prevent you from getting adequate sleep. About three, 8-ounce cups a
day is considered moderate coffee consumption.
7) Stay hydrated. Did you know your brain is 70% water? It can’t function well if you are dehydrated. Always
have a water bottle close by.
Happy Healthy Eating - Rachel Beck, RDN, LD
For questions regarding nutrition or to schedule an individual consultation, call 421-9342 or e-mail at
[email protected].
References:
Gidus, T. 2014. Eating to Boost Energy. Academy of Nutrition and Dietetics. Web. www.eatright.org
Wendy Marcason, W. 2014. Benefits of Java. Academy of Nutrition and Dietetics. Web. www.eatright.org
Page 3
STRIDE
Start Taking Responsibility In Diet and Exercise
STRIDE
Recipe of the Month: Swiss Oatmeal
Ingredients:
1/2 cup Quaker Old Fashioned Oats®
1 8-oz. container non-fat, sugar-free vanilla yogurt
1/3 cup skim milk
1 small Granny Smith Apple, chopped bite-sized
1 small banana, sliced bite-sized
2 tablespoon raisins
2 tablespoon dried cherries or dried cranberries
Directions:
1. Mix the oats, yogurt and milk in a bowl and allow it to
sit for a few minutes or for several hours in the
refrigerator.
2. Stir in the remaining ingredients and enjoy!
Tip: Use your favorite fresh or dried fruits!
Prepare the night before for an easy breakfast on the go!
Nutrition Facts:
Makes 2 servings
Calories: 295
Total Fat: 2 g
Saturated Fat: 0 g
Sodium: 87 mg
Total Carbohydrate: 63 g
Dietary Fiber: 7 g
Protein: 10 g
BIKE TO WORK MONTH
If you bike-commute to work, set new goals for yourself and see
how many days you can rest your car and bike to the office.
If you’re not an avid biker, consider biking to destinations that are
less than one half mile. You’ll save time running errands as you
can “park” closer and many times, avoid traffic!
Sarah McCoy
FARMERS’ MARKET
LOCATION
DAYS
TIME
North Iowa Farmers’
Market
Fleet Farm Pkg Lot
Tuesdays, Fridays
3:00 - 6:00 PM
Clear Lake Farmers’
Market
Surf Ballroom Pkg Lot
Saturdays
9:00 AM - 12:00 PM
STRIDE
Start Taking Responsibility In Diet and Exercise
STRIDE
Asthma is a lung condition that makes the primary airways - known as the bronchi - in the lungs swollen and inflamed
all of the time. People who have asthma are more sensitive than other people to things inhaled from the environment,
known as triggers.
These triggers make the muscles in an asthma sufferer’s lungs tighten, constricting the air passages and making
breathing difficult. In addition, cells in the lungs produce more mucus in response to a trigger. The mucus can clog the
bronchial tubes, which contributes to breathing problems. The airways also swell and become inflamed with white
blood cells.
SYMPTOMS:
Wheezing, coughing and/or tightness in the chest and shortness of breath are all classic asthma attack symptoms. But
with proper diagnosis, asthma can be treated.
WHO’s AT RISK:
Asthma typically develops during childhood; but some people may develop the condition in adulthood, after age 20,
known as Adult-Onset Asthma.
Obesity significantly increases a person’s risk of developing asthmas. Heredity also can play a role.
TRIGGERS:









Pollution
Poor Air Quality
Secondhand Smoke
Tobacco Use
Dust Mites
Mold
Pollen
Animal Dander
Certain Foods
TREATMENT:
Quick-Relief Medications - bronchodilators designed to quickly stop an asthma
attack by opening up the airway passages
Long-Term Controller Medications - typically taken daily, long-term controllers
help control asthma symptoms
Allergy-Induced Asthma Medications - Immunotherapy, which exposes the
body to an allergen to build up immunity; Antihistamines and Decongestants,
which are used to treat allergy symptoms that may trigger an asthma attack
Page 5
TIPS:


Avoid secondhand smoke.
Rid your home of asthma
triggers (wash bedding
weekly, keep living areas
clean, keep food from the
bedroom)
 Take control of your asthma
 Learn how to manage flareups
 Take the appropriate
medication the RIGHT way
STRIDE
Start Taking Responsibility In Diet and Exercise
STRIDE
Area Wellness Activities & Events
May 1
Caring Connections Full
Moon 5K (Child
Mentoring Fundraiser)
May 2
Access to Care 5K
May 2
Wildwood Park & Golf
Club
Charles City, IA
8:00 PM
Central Park
Mason City, IA
8:00 AM
Healthcare Provider
Open House
Renew Center
Mason City, IA
11:00 AM 2:00 PM
May 2
AlGLOna 5K (Glow Run)
Algona YMCA
Algona, IA
9:00 PM
May 2
Spring 15K Pilot Knob
Trail Race
Pilot Knob Amphitheater
Forest City, IA
10:00 AM
May 3
Wag & Walk 5K
(Dog Park Fundraiser)
City Park
Clear Lake, IA
12:00 PM
May 23
Stu Nevermann
Memorial Run (4 mile)
MC Aquatic Center
Mason City, IA
8:00 AM
May 27
GAIN (Get Active In
Nature) Life in the Pond
Lime Creek Nature Center Mason City, IA
4:00 PM