active@state - september issue

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

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

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

Sources: http://www.mayoclinic.com/health/childhood-obesity, http://www.health.gov/paguidelines/blog/post/Creative-Programming-and-Activities.aspx

ASU Wellness and Health Promotion Group Exercise Schedule

Fall 2012

TIME Monday Tuesday Wednesday Thursday Friday

7:00am 7:45am

Circuit Training

Circuit Training

11:00am 11:45am

Circuit Training

Circuit

Training

Circuit Training

12:00pm 12:45am

Water Aerobics

Water Aerobics

Water Aerobics

12:15pm 12:45pm

Core Training

Pilates

12:15pm 1:00pm

YOGA YOGA YOGA

12:30pm 1:00pm

HealthRhythms

Drumming

5:15pm 6:00pm

Cardio Sculpt

Zumba Cardio Sculpt

Zumba

5:15pm 6:00pm

Water

Aerobics

Water Aerobics

All Classes will begin on the first day of the fall semester All highlighted classes are held in the HPESS building on the 3

rd floor Dance Studio

Circuit Training Classes will be held in the Fitness Room on the 1st Floor

Yoga classes will be held on the 1st

floor in the Gymnastics Room (112)

HealthRHYTHMS® will be held in the ASU Museum

SCHEDULE

Tuesday September 6

6:00pm

Opening Night/Timed Mile

Tuesday September 13

6:00pm

Timed Mile


6:00pm

Timed Mile


6:00pm

Timed Mile/Post-Run Party

The Arkansas State Red Wolves women’s

basketball team will begin the eleventh-annual

“Boyer Mile” preseason conditioning program

Tuesday, Sept 6 @ 6:00pm at the ASU running

track located next to the Convocation Center.

The “Boyer Mile” will run for four consecutive

weeks (weather permitting), Any ASU fan who is

not a high school student (grades 9-12) is invited

to join the team to participate.

While the Red Wolves will be running a timed

mile, anyone wishing to run or walk may join the

team, making the conditioning program more

enjoyable for the athletes while at the same time

promoting fitness in the community.

Each participant will receive a t-shirt and be

treated to a post-mile party on September 27.

There is no cost to participate in the program.

For questions concerning the Boyer Mile please

contact Shaquita Renelique at 870-972-

3568

11TH ANNUAL

BOYER MILE ARKANSAS STATE UNIVERSITY

WOMEN’S BASKETBALL

fall into

For more information or to register, contact Lauren Matheson;

[email protected]

or

972-3974

Join us this semester as we Fall into Motion and work

towards a healthier lifestyle!

Beginning September 10th, earn points by attending

group exercise classes and lectures, taking part in our walking or running groups, and even for logging your

activity at home. Plus many more!

Registration ends Friday September 7th

Please pay $10 registration fee at the Cashier’s Window and bring a copy of

your receipt to the Department of Wellness and Health Promotion in

Admin Room 110 or HPESS Free Weight Room.

Prizes awarded for:

1st, 2nd, 3rd Place for Most Points Earned

Most Weight Lost

Highest Body Fat % Lost

A S U D e p a r t m e n t o f W e l l n e s s a n d H e a l t h P r o m o t i o n

Personal Training Program

Now is the time to take your health and wellness to the

next level. The Department of Wellness and Health

Promotion is now offering Personal Training. You will

have the opportunity to set goals, find your starting

point through physical fitness testing, receive an

individualized exercise program, and work one on one

with our staff.

Don’t wait... There are limited spaces available. This is

a first come first serve opportunity. There will be a

waiting list if needed, and when a trainer opens up, the

next client will be called to start their program.

For more information or to set up your

Initial Consultation please contact:

Lauren Matheson

[email protected]

972-3974

Personal Training Packages

FREE Fitness Assessment with purchase of any package

Individual Packages

1. FA and 1 Session $20.00

2. FA and 3 Sessions $30.00





Buddy Packages






Desk to 5K Run Club

Meeting Days and Time

Mondays/Wednesdays @ 4:00pm

ASU Walk Warriors

Meeting Days and Times

Daily 10:30 - 10:45am

@ Fountain

Monday & Wednesday

2:30 - 2:45pm

@ Fountain

Starting

Monday 9/24/12

Starting

Monday

Sept. 24th, 2012

The Department of Wellness and Health Promotion

is heading up a Corporate Team for the

Heart and Sole Corporate Walk

benefitting Cardiology Community Health Foundation

By having a participating team in this event, we will be eligible for a FREE on-site cardiovascular screening for ASU employees here on campus!

The walk will take place on Saturday, September 29th starting at 9:00am. After the event there will be

live music, food, prize drawings and awards.

For more information, or to join our team, contact Lauren Matheson:

[email protected] or

972-3974

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

the kitchen. Have them mix ingredients or form

patties!

Nutrition info for 1 burger (not including bun):

Calories: 175.3, Fat: 3.7g, Sodium: 323.4mg, Carb: 9.7g,

Fiber 0.4g, Sugars: 0.4g, Protein: 24.2g

Source: http://www.canyoustayfordinner.com/2011/03/25/

lemon-garlic-tuna-burgers/

September Recipe

Lemon Garlic Tuna Burgers

Meet Our Staff

Lauren Matheson

Interim Director of Wellness and Health Promotion

Sunil Reddy

Graduate Assistant

Savannah Harrington

Fitness Staff

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.

Thank you,

The Department of Wellness and Health Promotion

active@state - september issue

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