Volume
Issue
October 2015
Eating for Health
Pro Kinship
for Kids
Inside this issue:
Stretching for Health 2
Pro Kinship for Kids
Lower level Our Saviors
Lutheran Church
1400 S. State Street
P.O. Box 666
New Ulm, MN 56073
Phone 359-2445 or
1-800-642-5779
Website:
www.prokinship.org
Newsletter by
Kari Beran, Director
Your health can be a
powerful motivator.
Studies show that the
average person is much
more likely to commit to
a healthy lifestyle when
he or she is focused on
achieving more than just
looking good.
Understanding the
language is part of what
can help you. What do
all the words really
mean? A nutrient
provides your body with
the tools needed for
growth, maintenance,
and repair. Your body is
already made up of
nutrients, but you must
still obtain more from
your diet in order for it
to work efficiently.
The Six Types of
Nutrients:
Carbohydrates … are
your body’s main energy
source and in fact, the
majority of your daily
caloric intake (45% 65%) needs to come
from carbohydrates.
Healthy carbohydrates
can be found in whole
grain products, fruits,
vegetables, and legumes
(dry beans, peas, etc.).
Sugar is a carbohydrate
too, but it is important to
keep an eye on your
intake of products
containing added sugar
such as candy, sugarsweetened drinks, or
pastries. These products
are high in calories and
low in vitamins,
minerals, or fiber.
Fats … also supply
energy. They supply
more calories per gram
than either carbohydrates
or protein, so keep intake
between 20% - 35% of
your total calories.
Unsaturated fats are
heart-healthy and should
be chosen over saturated
and trans fats. Nuts,
fish, and olive oil all
contain unsaturated fat.
Protein … is the final
nutrient that provides
your body with the
energy it needs. Good
sources include eggs,
beans, nuts, dairy
products, and lean meats
such as pork tenderloin,
poultry, and seafood.
The remainder of your
calories should come
from protein. The
average person
consumes enough
protein daily.
Vitamins … their job is
to regulate body
processes. Some
vitamins (A, D, E, and
K) require the presence
of fat to yield benefits.
This means they will not
be readily absorbed
without including some
healthy fat in your diet.
As you can see, fat-free
is not always the way to
go. On the other hand,
vitamins B and C are
water-soluble and not
dependent on the
presence of fat.
Minerals … regulate
body processes and give
your body structure. For
example, bones are made
of calcium and
phosphorous. Minerals
such as sodium and
potassium regulate body
fluids and help control
blood pressure. That is
why it’s important to
consume a highpotassium, low-sodium
diet.
Water consumption …
is often overlooked, yet
it is vital to the proper
functioning of the body.
If you consider the
human body is made of
45% - 75% water, you
can understand how
important it is to drink
enough water.
Typically, eight glasses a
day is recommended.
Page 2
Kinship Link
Stretching for Health
Stretching not only prevents injuries,
it can also provide a nice break from
the fast pace of everyday life. Taking
a few minutes to relax and unwind in
a nice, deep stretch can help you to
de-stress and prepare you to tackle
life’s challenges.
The health benefits of stretching
include increased flexibility,
improved range of motion, improved
circulation, better posture, stress
relief, and injury prevention.
Tension is normal during stretching,
but pain is not. To prevent injury,
warm up your muscles by gently
walking in place. Once your muscles
are ready, you can begin stretching.
Make sure to hold each stretch for at
least 30 seconds, allowing your
muscle fibers to elongate. If you are
new to stretching, slowly work up to
holding a stretch for 30 seconds. Be
sure not to bounce up and down in
order to stretch farther. Bouncing can
lead to muscle tears, which in turn
decrease flexibility and increase
muscle tightness in the long run.
Finally, relax! Breathe in and out
slowly. Enjoy the stretch and avoid
holding your breathe.
Shoulder and Back of Upper Arm stand or sit and place right hand on
left shoulder, with left hand pull right
elbow across chest towards left
shoulder, and hold 15 - 30 seconds.
Repeat on other side.
Triceps, Top of Shoulder, Waist stand or sit with arms overhead, keep
knees slightly flexed, hold elbow with
hand of opposite arm, gently pull
elbow behind the head as you slowly
lean to side until mild stretch is felt,
and hold 10 - 15 seconds. Repeat on
other side.
Mid Back - stand with hands on hips,
keep knees slightly bent, gently twist
torso at waist until stretch is felt, hold
15 - 30 seconds. Repeat on other
side.
Calf - stand slightly away from wall
and lean on it with forearms head
resting on hands, place right foot in
front of you with leg bent left leg
straight behind you, slowly move hips
forward until you feel stretch in calf
of left leg, keep left heel flat and toes
pointed straight ahead, hold easy
stretch 15 - 30 seconds do not bounce.
Repeat on other side.
Gentle Stretching Exercises
These stretches are designed to
increase your flexibility and release
tension in the body. Start slowly and
gradually work up to the number of
repetitions or seconds recommended
for each exercise.
Front of Thigh (quadriceps) - stand
slightly away from wall and place left
hand on wall for support, standing
straight grasp top of left foot with
right hand, pull heel toward buttock,
hold 15 - 30 seconds. Repeat on other
side.
Neck - sit or stand with arm hanging
loosely at sides, tilt head sideways
first one side then the other, hold for 5
- 10 seconds. Repeat 1 - 3 times.
Relieves Tension in Legs (hamstrings,
calves, Achilles tendon, ankles) stand with feet shoulder-width apart,
keep heels flat, toes pointed straight
ahead, assume bent knee position
(quarter squat), hold 30 seconds.
Back of Neck - sit or stand arms
hanging loosely at sides, gently tilt
head forward to stretch back of neck,
hold for 5 - 10 seconds. Repeat 1 - 3
times.
Inner Thigh (groin) - stand with feet
pointed straight ahead a little more
than shoulder-width apart, bend right
knee slightly and move left hip
downward toward right knee, hold 15
- 30 seconds. Repeat on other side.
Back of Leg and Lower Back - sit on
floor legs straight out, bend left leg in
at knee, slowly bend forward from
hips toward the right foot until you
feel a start of stretch, do not dip head
forward at start of stretch, keep ankles
and toes of the straight leg relaxed,
use a towel if you can not easily reach
your feet, hold 15 - 30 seconds.
Repeat on other side.
Intensity is defined as how hard you
are working. Keep in mind that a
longer time (1 hour) spent
participating in light intensity activity
can provide the same benefits as a
shorter time (30 minutes) spent
engaging in vigorous activity. So
what makes up the different
intensities for activities:
 Light-intensity activities include
walking slowly, gardening,
stretching, vacuuming, raking
leaves, etc.
 Moderate-intensity activities
include walking briskly,
recreational swimming, bicycling,
weight-lifting, shoveling snow,
etc.
 Vigorous-intensity activities
include push-mowing the lawn,
running quickly, moving
furniture, circuit training, tennis,
etc.
So for your health stretch out and get
moving!