type 2 diabetes: know the symptoms - wellness.nifs.org · type 2 diabetes, once known as...

November 2011 Cough, Sniffle or Sneeze: No Antibiotics Please!

Sources: www.cdc.gov, www.reducemisuse.org

Type 2 diabetes, once known as adult-onset or noninsulin-dependent diabetes, is a chronic condition that affects the way your body metabolizes sugar (glucose), your body's main source of fuel. With type 2 diabetes, your body either resists the effects of insulin—a hormone that regulates the movement of sugar into your cells—or doesn't produce enough insulin to maintain a normal glucose level. Untreated, type 2 diabetes can be life-threatening—which emphasizes the extreme importance of early diagnosis and treatment of this disease.

Type 2 diabetes affects 25.8 million people, 8.3% of the population nationally. This equates to millions of dollars in healthcare spending for a disease that is largely preventable through lifestyle changes. The incidence of type 2 diabetes can be reduced by implementing healthy lifestyle habits such as losing weight, maintaining a healthy weight and increasing physical activity levels, all of which help to not only manage your blood sugar, but also aid in managing your cholesterol and regulating blood pressure. If you experience any of the following symptoms please see your doctor:

Frequent urination Unusual thirst Extreme hunger Unusual weight loss Extreme fatigue and irritability Frequent headaches Blurred vision Cuts/sores/bruises that heal slowly Tingling/numbness in hands or feet Erectile dysfunction and other types of sexual dysfunction Recurring infections of the skin, gums, or bladder

Many of the above symptoms seem harmless enough, and so diabetes often goes undiagnosed when in fact, early detection can be crucial for decreasing the chance of complications from the disease. Complications include heart disease, stroke, high blood pressure, eye and vision complications, kidney disease, neurological damage that can lead to slow digestion, and even carpel tunnel syndrome. Extreme cases may lead to amputation! Overall, the risk of death is about twice that of a non-diabetic person of the same age.

Obviously, we all want to maintain a healthy weight and get daily exercise to prevent this common yet avoidable disease. So, get active and stay healthy!

I N G R E D I E N T S

1-6" whole wheat flour tortilla 2 oz. low-fat vanilla yogurt 1/4 c. low-fat cottage cheese 1/2 apple, diced 2 T. wheat/barley cereal, like Grape-Nuts 2 T. raisins

D I R E C T I O N S

1. Mix yogurt and cottage cheese together. Spread over tortilla.

2. Sprinkle with apple, cereal and raisins.

3. Roll into a wrap.

N U T R I T I O N F A C T S

# of Servings = 1; Serving Size = 1 wrap; Calories per Serving = 285; Fat = 4.4g ; CHO = 50g; Protein =11.3g; Fiber = 8g; WW Points® = 7.

Lite Bites: Apple Crunch

Breakfast Wraps Source: Stacey Hugues, former Contributing

Writer for About.com

When you feel sick, you want to feel better fast; but antibiotics aren’t the answer for every illness. Most illnesses are caused by two kinds of germs: bacteria or viruses. Antibiotics can cure bacterial infections, such as strep throat, some pneumonia, and sinus infections; however, antibiotics cannot cure viral infections, such as the common cold, most coughs, and the flu. Misuse and over-prescribing of antibiotics causes bacteria to

Type 2 Diabetes: Know the Symptoms

become resistant to them—making it harder for doctors to treat infections caused by these antibiotic-resistant bacteria.

You can do several things to prevent antibiotic-resistant infections in yourself and others:

1. Never take an antibiotic for a viral infection. 2. Always wash your hands thoroughly. 3. Always handle food correctly. 4. Take an antibiotic exactly as your doctor prescribes. 5. Take the antibiotic until it is gone, even if you are feeling better.

Never save the medication to treat yourself or others later.

The information in this newsletter is intended for educational purposes only and should not be interpreted as medical advice. Please consult your physician for advice about changes that may affect your health.

Sources: www.diabetes.org, www.diabetes.webmd.com

October 2011 Fitness AmbassadorsOctober 2011 Fitness AmbassadorsOctober 2011 Fitness Ambassadors

MEMBERS WHO VISITED THE WELLNESS CENTER 8+ DAYS PER MONTH

Jason Abrams10

Carol Anderson10

Mike Anderson10

Keira Arter10

Gale Auble4

Lori Bishop1

Carla Blount1

Cretia Boyd5

Mary Casaday10

Cassie

Cherichello9?

Carol

Clark-Korkate2

Martin Cochran10

Misty Colopy10

Cindy Deep6

Joseph

DeMatteo8

Brenda Denney8

Sandy Faulhaber2

Yvonne Fudge8

Pam Gates9

Pam Gwilym2

Walter Herbst10

Greg Hixon9

Teri Hudson10

Kathy Kiener10

Laurie Kordack6

Cindy McCarty9

Jason Morell1

Matt Nahodil10

Regina Nelson3

Tuesdee

Parrish10

Jan Persinger4

Carmaleah

Pritchett5

Nancy

Robertson10

Todd Rostorfer4

Kay

Sanscrainte10

Steve Schaffner10

Ruth Scott9

Robert Sharp10

Ann Smith10

Scott Steele10

Betty Sulich10

Chris Twombly9

Sandra Wells7

Katonya

Williamson6

Wendy Zhang2

NAME = Members of the FIT 15

(visited 15+ days/month) for the month of October.

KEY # = Indicates the # of months the

Challenge has been achieved in 2011.

Reminder to All Members & FIT 15 Members: Locker Clean Out Day will be Friday, December 2.

Please remove all locks and locker items by 2:00pm.

REMINDER There are 2 more months in 2011 to

achieve Fitness Ambassador status!

Congratulations, New 2011 6-Month Fitness Ambassadors Achievers!

Did you know that you can be recognized and rewarded for exercising regularly at work & referring new members to join the Wellness Center? It’s true!

Take the Fitness Ambassadors Challenge by visiting the Wellness Center 8 or more days a

month for as many months as you can in 2011—and logging those fitness activities by checking-in

at the Welcome Desk Computer each time you: (1) exercise in the facility, (2) attend a group fitness class, or (3) exercise outside on your breaks during the workday.

Not only will you reap the health rewards of a more active lifestyle, but you’ll be recognized and

rewarded for your commitment to better fitness!

To insure a safe and welcoming environment for everyone visiting the Wellness Center,

please be reminded of the following policies:

Let the corporate environment serve as a reminder that only appropriate exercise attire will be allowed in the Wellness Center. Please wear CLEAN breathable clothing (men & women, alike, must wear shorts/pants and tank tops/shirts that cover the abdomen at all times) and CLEAN closed-toed, rubber-soled, lace-up shoes while exercising in the Wellness Center.

Please take care to control body odor and wear/use clean clothing and towels during your visits to promote an odor-free locker room and workout environment. We love that you are working hard to reach your goals, but we do not want body odor and smelly clothes and towels to become barriers for others trying to do the same.

In consideration of others who will be using the equipment after you, please wipe down the equipment you have used with the provided cleaning supplies. As a general rule, please clean all areas you have touched with your hands/body (i.e., equipment handrails/handles, consoles, seats, mats, pads, etc.), and anywhere else you may have perspired on or around the equipment (e.g., incline ramps, foot pedals, shrouds, floor, mirrors).

Thank you for your cooperation. If you have

questions, please contact Michelle Coakley.

2 Keira Arter Veronica Clisby Theresa Ross 3 Carla Blount Laurie Pannell Tina Williams 4 Terizabeth Marshall Bauni Motton Falicia Powell 5 Pam Gates Joanna Postle 7 Nicholas Jones Heather Timbrook Brenda Wells 9 Tamisha Beedy Michele Scott 10 Brad Byanski 11 Dan Coburn Ebony Floyd Amanda Miller 14 Cynthia Hilliard Teri Hudson Jerry Robinette 15 Scheherazade Daniels Florine Thomas 16 Tracie Cobb Jennifer Potts Kamilah Powers Laura Sistrunk 17 Drew Kern 19 Cassie Cherichello Dietra Hensley 20 Sonder McKinsey 21 Alpha Diallo 22 Lenny Iovine Sharon Neece 23 Deborah Hall 24 Tracy Scott 25 Dave Kunkler 27 Beth Ballew Shawn Head Emily Sparks Gary Stockard 28 Janet Rathaus 29 Francene Hill 30 Deborah Meyer

NOVEMBER GROUP FITNENOVEMBER GROUP FITNENOVEMBER GROUP FITNESSSSSS Holiday Session Classes will be held November 14 through January 13Holiday Session Classes will be held November 14 through January 13

REGISTER FOR HOLIDAY SESSION CLASSES NOVEMBER 1 — 11! Register for two (2) fee-based classes and save $10.00!

TRY ALL CLASSES FOR FREE NOVEMBER 7 — 11!

Zumba® Fitness All Fitness Levels Welcome Instructors: Judy, Vicki, Jenna & Carolyn

Ditch the workout and join the party! Zumba® is a music-inspired aerobics class guaranteed to make you move, sweat and have fun!

Mondays, 5:10-6:00pm Nov 14—Dec 19 (no class on 12/26, 1/2) $27.00 per 6-week session

Tuesdays, 12:00-12:45pm Nov 15—Jan 3 $35.00 per 8-week session

Wednesdays, 5:10-6:00pm Nov 16—Jan 4 $35.00 per 8-week session

Thursdays, 12:00-12:45pm Nov 17—Jan 5 (no class on 11/24) $31.00 per 7-week session

Spin® & Sculpt All Fitness Levels Welcome Instructor: Michelle Coakley

Burn calories and tone your muscles in this time efficient class that combines an energizing ride with a body sculpting strength

training workout. Please bring a water bottle and towel to every class. Prerequisite: Spinning® Orientation.

Tuesdays, 5:10-6:00pm Nov 15—Jan 3 $35.00 per 8-week session

Core Fusion All Fitness Levels Welcome Instructor: Michelle Coakley

Learn to utilize and strengthen your “core” — the abdominal, shoulder, upper/lower back, chest, and hip muscles. This class

combines the precise movements of Pilates with traditional core fitness elements using your own body weight or various props.

Tuesdays, 4:30-5:00pm (30 min) Nov 15—Jan 3 $20.00 per 8-class session

Thursdays, 4:30-5:00pm (30 min) Nov 17—Jan 5 $18.00 per 7-class session

Yoga All Fitness Levels Welcome Instructor: Michelle Coakley

Learn a practical, user-friendly style of yoga that combines fitness moves such as push ups, sit ups, and squats with traditional Pilates

exercises and yoga postures linked together in a flowing fitness format. Improve your balance, strength, flexibility and core power

while enhancing recovery from your regular workouts and everyday stress and tension.

Thursdays, 5:10-6:00pm (50 min) Nov 17—Jan 5 (no class 11/24) $31.00 per 7-class session

E! Energizers! All Fitness Levels Welcome Instructor: Michelle Coakley

Energizers are 30-minute mid-day exercise classes designed to burn calories, boost metabolism, fight fatigue, improve

fitness, and relieve stress for members on the go! Class formats include: Cardio, Core, Strength and Yoga! See the monthly

calendar of events for the E! class schedule, and the class descriptions below for more info!

E! Cardio — cardiovascular exercise for all fitness levels to raise your heart rate and burn calories!

E! Core — abdominal, back, hip and shoulder exercises to fight lower back pain, improve balance, and tone your midsection!

E! Strength — full body resistance training mixed with cardio or stretching to tone muscles and boost metabolism!

E! Yoga — basic yoga poses and stretches combined with deep breathing exercises to relieve stress and tension!

Mondays, Wednesdays & Fridays, 12:00-12:30pm (30 minutes) Studio A FREE — First come, first serve.

TO PARTICIPATE IN/REGISTER FOR GROUP FITNESS CLASSES: You must be a Wellness Center LiveWell member to participate in group fitness classes. Please contact the Wellness

Center if you are unsure of your member status OR if you need to upgrade your membership from FitWell to LiveWell.

Payment in FULL is required to reserve a space in ANY fee-based group fitness class—first paid, first served.

Cash or checks are acceptable forms of payment. If registering by check, please make your check payable to Worthington

Wellness Center. Any checks returned due to insufficient funds will be charged a returned check fee equal to all penalties associated

with the returned check.

Refunds for class registration fees will be given ONLY with proof of medical need to discontinue a program.

Class minimums must be met in order to hold a class. Classes that do not meet minimums are subject to cancellation.

For class, registration or membership questions, please contact the Wellness Center at 438-3984.

Maintain NOT Gain Begins November 14!

It is estimated that Americans gain anywhere from 2-10 pounds between Halloween and New Year’s due to reduced physical activity, increased stress, and increased consumption of high calorie treats and drinks. Don’t let the temptations of the holiday season throw your healthy routines off track! Get the support you need to avoid holiday weight gain by joining Maintain NOT Gain!

Maintain NOT Gain is an encouraging and fun team wellness competition that challenges participants to maintain or lose weight with the help of your coworkers. The program begins the week of November 14 and concludes the week of January 3.

Teams weigh in together on a scale in the Wellness Center Office (one at a time so no one but you knows your actual weight) and then they weigh out again after the New Year. Teams who successfully complete the challenge (by either losing weight or staying within the acceptable 8 lb. per 4-person team

weight allowance) will be entered into several BIG BONUS prize drawings as outlined below:

To register your team of 2-4 participants, please fill out the team registration form available in the Wellness Center (or on page 5 of this newsletter). All teams must register and weigh-in with Michelle in the Wellness Center on Wednesday, November 9th, between 7:00-10:00am (or at another time by appointment the week of November 7). If you have any questions, please contact Michelle Coakley.

All New Corporate Prize Drawings Raise the Stakes!

Official Maintain NOT Gain (MNG) Rules:

1. Teams will be made up of a maximum of four participants. Individuals and smaller teams are welcome to play.

2. When registering your team, be sure to select a team captain, create a unique team name, and complete your team’s registration pledge sheet (see page 5).

3. You are encouraged (though not required) to weigh in and weight out as a team. Weigh in will occur during the week of November 7, and weigh out the week of January 3.

4. During your weigh-in and weigh-out, you will be asked to take off your shoes and empty your pockets.

5. Each four person team must not exceed an 8-lb. weight gain (2 lbs. per person) from their original group weight. Losing weight will not count against your team.

6. REMEMBER: You win and lose as a team. All team members must weigh out in order to complete MNG.

7. Teams who successfully complete the challenge and either lose weight or stay within the acceptable 2 lb. per person team allowance) will be eligible for the local and enterprise-wide prize drawings.

LOCAL PRIZES ENTERPRISE-WIDE PRIZES

Most Clever Team Name 1-Grand Prize Drawing for a $1200 team cash prize

Team that Loses the Most Weight 18 - Prize Drawings for $200 team cash prizes

New

Cash

Prizes!

Take the pledge to commit to

yourself and your team!

Please Read Thoroughly: I promise to support healthy eating during office celebrations by making sure to have several healthy options available for me and my coworkers. I pledge to encourage my teammates as we commit to a healthy lifestyle together.

I recognize that the social support we create for one another will affect our accountability and success as a team.

I pledge to complete Maintain Not Gain by participating in the weigh-in and weigh-out with my team. I recognize that my health, nutrition, and exercise choices influence the success or failure of my team. I pledge to keep in mind that by participating in Maintain Not Gain, my team is depending on me and the choices that I make. I will remember how good it feels when I take care of myself, and will keep in mind that social situations are more about the company than the food. I pledge to minimize negativity by realizing that it is OK to indulge in the occasional holiday treat; additionally, I will take on a healthy-lifestyle approach to the holidays, realizing that my body requires adequate sleep, exercise, and nutrients to get through the season.

I pledge to encourage each of my teammates on a daily basis because working together as a team has far more benefits than working alone.

Maintain Not Gain 2011-2012

Team Registration & Pledge

Team Name: ____________________________________

Teammate: __________________________________________ (sign here)




Operation Gratitude encourages our brave men and women in the US military by sending them holiday care packages. For more information on this charitable organization, please visit www.opgratitude.com.

Questions? Contact the Wellness Center at 614.438.3984.

WE WANT YOUR CANDY! (don’t worry! It’s for a good cause!)

Wondering what you’re going to do

with all that Halloween candy?

Candy can be dropped off at a collection bin in the Rear Lobby,

and will be shipped to our BRAVE men and women in the US military this holiday season.

Give A Sweet treat to our troops

overseas!

Help Keep scary unwanted weight gain Away!

Donate your leftover candy to Operation

Gratitude November 1 through November 11!

All candy is accepted, including chocolate. Please make sure that the candy you donate is

store bought and individually wrapped.

wellness C E N T E R

M A S S A G E

Wednesdays, 10:00am to 2:00pm

W E L L P O I N T

All appointments scheduled in November and December are $3.00 off!

Contact Michelle Coakley via email or extension

8-3984 to schedule an appointment.

PARTICIPATE IN MASSAGE

WELLPOINT

A new 18-week Weight Watchers session began Monday, October 31!

Meetings are held on Mondays. Weigh In: 12:00 to 12:15pm Class: 12:15 to 12:45pm

Meeting Place: North Basement Conference Room

Price: $93.15 for 18 weeks

(Attend 15 of 18 meetings and earn a $75.00 attendance bonus to save more!)

Session Will Run: 10/31/11 to 03/12/12

To enroll or renew, call today: 1–866–797-2858

© 2011 Weight Watchers International, Inc. WEIGHT WATCHERS is the registered trademark of Weight Watchers International, Inc. PointsPlus is a trademark of Weight Watchers International, Inc. All rights reserved.

FITT Tips: What is Blood Pressure? Blood pressure is the measurement of force created by your blood as it pushes against the walls of your arteries. Each time your heart beats, it pumps out blood into the arteries. Your blood pressure is highest when your heart beats to pump blood out to the rest of your body. This is called systolic pressure. When your heart relaxes between beats, your blood pressure falls. This is called diastolic pressure. Your blood pressure reading consists of these two numbers, and is written as the systolic pressure over the diastolic pressure.

Knowing and controlling your blood pressure is vital to maintaining optimal heart health. Have your blood pressure checked regularly and use the guidelines below to classify your blood pressure:

Normal blood pressure = 120/80 mmHg or less Pre-hypertension = systolic pressure between 121 and 139 mmHg OR diastolic pressure between 81 and 89 mmHg High blood pressure (also called hypertension) = systolic pressure greater than or equal to 140 mmHg OR diastolic pressure greater than or equal to 90 mmHg

Source: www.wikipedia.org

November 2011November 2011November 2011 Contact the Wellness Center at 614.438.3984 for more information about the programs highlighted below.

Mon Tue Wed Thu Fri Sat/Sun

1

#7 Zumba 12:00pm #6 Core Fusion 4:30pm

#6 Spin & Sculpt 5:10pm

2 Massage ~ Call 8.3984

E! Core 12:00pm #6 Zumba 5:10pm

3 #7 Zumba 12:00pm

#5 Spin & Sculpt 1:00pm #5 Yoga 5:10pm

4 E! Strength 12:00pm

5

Daylight Savings Ends

6

7 Weight Watchers 12:00pm

E! Yoga 12:00pm #8 Zumba 5:10pm

8 #8 Zumba 12:00pm

#7 Core Fusion 4:30pm #7 Spin & Sculpt 5:10pm

9 MNG Weigh-Ins 7am-10am

Massage ~ Call 8.3984 E! Cardio 12:00pm #7 Zumba 5:10pm

10 #8 Zumba 12:00pm

#6 Spin & Sculpt 1:00pm Core Fusion 4:30pm

#6 Yoga 5:10pm

11 E! Core 12:00pm

Pay Day

12

13


E! Strength 12:00pm #1 Zumba 5:10pm

15 #1 Zumba 12:00pm




17 Wellness Teleseminar

Diabetes: Fact, Fiction & Future 2:00-3:00pm

Dial-In # 1-877-317-3803 #1 Zumba 12:00pm

#1 Core Fusion 4:30pm #1 Yoga 5:10pm

18 E! Cardio 12:00pm

19

20

21

Weight Watchers 12:00pm E! Core 12:00pm #2 Zumba 5:10pm

22 #2 Zumba 12:00pm


23 No Massage today.

E! Strength 12:00pm #2 Zumba 5:10pm

24

WellPoint Holiday

25

Black Friday Pay Day

WellPoint Holiday

26

27



29 #3 Zumba 12:00pm



E! Cardio 12:00pm #3 Zumba 5:10pm

TEAM WEIGH-INS

Wednesday, November 9th

7:00am to 10:00am

Other times by appt. Nov. 7-11

Holiday Session Group Fitness Class Registration November 1—11! Have Fun & Get Fit For the New Year!

Last Day to Register for Holiday Group Fitness Classes!

Holiday Session Group Fitness Preview Week! Try all classes for FREE this week!

Maintain Not Gain Weigh-Ins, 11/9, 7am-10am & other days/times this week by appointment!

CP Week 5

CP Week 7

CP Week 6

Holiday Session Group Fitness Classes Begin!

Avoid Scary Unwanted Weight Gain! Donate Your Leftover Halloween Candy to OPERATION GRATITUDE November 1-11!

type 2 diabetes: know the symptoms - wellness.nifs.org · type 2 diabetes, once known as...

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