Communit-Matters

health leadership communitybusiness

Health IssueFall 2011 e-newsletter

Fit After 50:

WH

AT

’S I

NS

IDE

P.2

Ways to stay active & love your lifestyle.

Live Better

P.4

Plants and Mental Health. The perks of being green.

Green SchoolManassas Park is taking the LEED in sustainability.

PLUS: PROGRAMS WITH YOU IN MIND. A LOOK AT YOUR FALL AND WINTER MOSAIC P.7

P.6

Welcome to “Communit-e Matters!” “Communit-e Matters” is the Depart-ment of Parks and Recreation’s e-Newsletter, released quarterly, as a supplement to the website, Community Matters Blog, Facebook, and Mosaic (program directory) already provided for public consumption. In this inaugural edition, staff has taken the time to col-lect points of information that touch upon the topic of Health. Inside this issue, you will encounter snippets of information that can help you or a loved one become healthier, happier, and wiser. From snack choices to house plants, from personal training to school bus safety, there just might be a little something for everyone.

Designed with your busy schedule in mind, the information is delivered in small bursts of facts so that you may consider the topic. We’ve included links for additional information so that when you do have the time to take a moment to learn more…it’s just a click away!

eWe will do our best to present information that is accurate, timely, informational, and of interest. Looking forward, our December “Leader-ship” issue will focus on community leader-ship through topics such as volunteerism, civic leadership opportunities, and Govern-ing Body Meetings 101. The issue will also introduce you to various community lead-ers you may not have known were residents of Manassas Park as well as look back on those who led the way for Manassas Park to incorporate all those years ago. I hope you �nd the information provided in “Communit-e Matters” engaging and thoughtful. As always, continue to stay con-nected with the Department of Parks and Recreation through our website manassasparkcommunitycenter.com where you can easily link to our other social network options of Twitter, Facebook, Flickr and the “Community Matters Blog.”

Enjoy,

CatherineCatherine Morretta, Director

Wel

com

e.

GET

HealthStyle is incorporating healthy changes into your current lifestyle. The key is simplicity.

Eat healthy.Get smart with fruits and vegetables. Consume a variety of fruits and vegetables everyday. Be heart smart and limit foods and drinks that are high in calo-ries, sugar, salt, fat and alcohol.

Be active.It gets harder as we get older, but in order to remain vital we have to be active. Adults should have some sort of physical activity that raises your breathing rate and heart rate at least 2.5 hrs/week. Help your kids and teens remain energetic by allow-ing them at least 1 hour, daily, of physical activity.

Protect yourself.Always wear helmets, seat belts, sunscreens, and insect repel-lents. Curb the transmission of germs and remember to wash your hands. Avoid smoking and if possible avoid second hand smoke.

Manage stress.Balance work, home, and play. Make time to relax and get at least 7 hours of sleep a night.

Get checkups.Visit your doctor as often as they say and make sure you ask them for pointers on how you can lower your chances for health problems.

Tips to maintain

Healthstyle

50Fit after

A Fit FIDOis a Content

K-9!

Let’s not forget about our four-legged friends when we talk about living long and healthy lives. Diet: A quality food prod-uct that is made from a reputable source and fresh, clean, cool water are essential to a long life.

Exercise: Most dogs need between 30 and 60 min-utes a day of exercise to stay in shape. Mental Stimulation:Training, agility courses, playtime with interactive toys are just a few ways to stimulate your dogs brain.

Socialization: Socializa-tion with new dogs and people will allow your pet to stay relaxed . Family: The more you include your pet in your life, the more you will both enjoy the relation-ship.

keep your body balanced. Stretching/ Flexibility: If you don't stretch your muscles, it can be more painful and dif�cult to do ordinary activi-ties like putting on shoes.Balance: Do balance-building exercise such as standing on one leg while you are waiting in line, or go up and down on your toes.

It seems as if weight gain is inevitable as we age, but it doesn't have to be that way. Here are four components for staying �t after 50:Aerobics: Engage in real physical activity where you are sweating at least three times a week.Muscle Strengthening: This will keep your metabolism up and keep your bones/back aligned properly. Also helps

Life is a journey. Here are

a few steps you can take

every day to live a safe

and healthy life. After all,

every great journey

begins with just one step.

Find several trails or roads that provide scen-ery of trees and �elds as they turn colors. Mixing up the trails for biking, running or walking will keep things fresh and the workout interesting.

mine if this is an option.

Explore local, state or national parks. Taking

day trips in Fall to area

parks not only can be

scenic but gives you a

place to walk and get

some cardio exercise.

Track progress in a jour-nal. Keeping track of �tness provides positive reinforcement to the idea of working out.

Bike on the weekends. Biking has less impact on

knees and provides a

workout over a long

period of time since the

bike does some of the

work.

Go for a run. Running in

Fall helps build stamina

that will last all Winter

long and get you ready for

next Spring. Running is

not for everyone and your

�tness level will deter-

Turn this season AROUND: Steps for a �t Fall

2

Make sure to visit the new Dog Park behind the Community Center!

Young at Heart.

{ CLICK HERE }

{ CLICK HERE }

{ CLICK HERE }

{ CLICK HERE }

Fitness Orientation

STAY 3

Manassas Park Community Center offers experienced and quali�ed Personal

Trainers to meet all of your �tness needs and maximize your �tness poten-

tial. Our advanced trainers provide a variety of exciting and diverse �tness

programs that ensure client safety, improve individual �tness levels, increase

stamina, and enhance your overall sense of well-being.

Create a plan that works for you... then work the plan!

Included in Fitness & Splash MembershipsMeet privately with one of our certi-�ed personal trainers to discuss your overall �tness goals!

Included in Fitness & Splash Memberships

Meet privately with one of our certi-

�ed personal trainers and receive a

thorough �tness assessment!

Included in Teen Passport

Instructs teens on how to properly

use the strength and cardiovascular

equipment within the �tness center.

This class is designed for individuals,

small groups, or teams interested in

increasing their overall performance!

Fitness Assessment

Teen Weight Training

Sport Speci�c Speed & Performance Training

{ CLICK HERE } to see Group Exercise Classes at the Community Center!

10. Get out the door! It is better to run for one mile than to think about running �ve. 9. Set your goals high. Make sure you have a running goal to accomplish. Doing this will keep you focused. 8. Try some different running workouts. Add some intervals, a long run, or progressive runs to your rou-tine. 7. Get a running watch. Keep track of how long you have run and how much time it took. You could even get a GPS watch that stores all this running informa-tion for you.6. Hit the trails. Running on grass instead of pavement can help prevent injuries.5. Strengthen that core. Sit-ups can help prevent the dreaded side stitch. Also, drink more �uids to help with cramp prevention. 4. Keep track of your runs. Log how far you have run, and how long it took you. You'll learn what running tips work for you, or don't work for you, when you look back at your recorded runs. 3. Get a running buddy. It is easier to stay motivated if you have a friend or if you are part of a team. 2. Buy a pair of running shoes. Go to a running store and ask them to help you �nd a shoe that �ts what your body needs. 1. Have a plan! Create a plan on how you are going to accomplish your running goals. You will be motivated to stick to it as you make progress.

The RUN DOWN on preparing for a race:

10 running tips to help youachieve your goals.

{ CLICK HERE }

4

The 4-1-1 on Plants

House plants can contribute to a feeling of wellbeing, making you calmer and more optimistic.

Caring for a living thing can help when you’re depressed and lonely, giving you a purpose in life.

People with plants in their homes have less stress, and plants have been known to contribute to lower blood pressure.

Potted plants and �owers can improve your mood, idea generation and more.

Your health:

Happiness:

Your blood pressure:

live BETTER

Plants & Mental Health

healthier environment to

live in. Experience the differ-

ence with these plants.

• Areca Palm:

During daylight hours the

palm generates a great deal

of oxygen, taking the carbon

dioxide you exhale and

converting it to oxygen.

• Mother-in-Law’s tongue:

This plant generates more

oxygen in the evening. Six to

eight plants per person in a

household ensures a suf�-

cient supply of oxygen

throughout the night.

• Money Plant:

The Money Plant removes

volatile organic compounds

from the air (VOCs) acting as

a �lter.

• English Ivy:

Additional VOC’s the English

Ivy has been shown to reduce

include octane, benzene,

alpha-pinene and toluene.

English Ivy is a perfect started

plant to improve air quality.

• Asparagus Fern:

With the same �lters for the

Money Plant and English Ivy,

the asparagus fern is not

actually a fern but looks like

one! Perfect for puri�cation.

• Purple Heart Plant:

A purplish flowering plant

that puri�es the air! What a

perfect combination. Add a

punch of color and you’ll be

breathing easy.

Brain function:

Your zzzzzz’s: Gerbera daisies give off oxygen at night. Filling a vase in your bedroom with these �owers can improve your night’s rest.

Whether it is the comfort in the routine of caring for the plant, or the almost medita-tive calm one exhibits manag-ing plant care, there is little room for argument that house plants bene�t our mental health. But did you know that house plants contribute to our physical health too? There are house plants that actually clean the air in your home, creating a

Not only will you ease your stress, your house will look great too!

YOUR CARBON FOOTPRINT - Does that Come in a Size 9?

Air Quality & House Plants....really?

• Buy Smart, Drive Smart: Purchase vehicles with low emissions and better fuel economy and keep your tires in�ated. • Air Tight Home: Seal air leaks and add more insula-tion to your home.• Heat and Cool Smartly: Drop your thermostat by 2 degrees in the winter and increase it by 2 degrees in the summer and remember to

always clean or replace your air �lters on air conditioners and furnaces monthly.• 120 degrees for the Heater Please! Set your water heater at 120 degrees and turn it down to its lowest possible setting when traveling.• Track Energy Consumption and reduce wisely. Energy ‘suckers’ include TV’s, phone chargers, and coffee pots. Use LED bulbs or compact

�uorescent bulbs.• Reduce. Reuse. Recycle: Purchase items with minimal packaging and reuse packag-ing. Compost your food scraps and recycle your plas-tics, metals, newspapers, cardboard, glass, and of�ce paper.• Use reusable shopping bags: Americans use about 100 BILLION, that’s right, BILLION!!!! plastic bags.

A carbon footprint is a measure of the greenhouse gas emissions released by human activities. Carbon dioxide is produced when fossil fuels, such as coal, oil and natural gas, are burned and is the primary greenhouse gas that is causing global climate change. Here are some easy and effective ways to reduce your footprint.

There are multiple bene�ts of having house plants in your home. To start, here are 5...

{ To read more, CLICK HERE }

{ CLICK HERE }

{ CLICK HERE }

• Wash clothes in cold water,

hang to dry: 90% of the

energy used by a washing

machine is used to heat the

water. You can reduce your

carbon foot print by 72

pounds in just one month by

washing loads of laundry ....

You’re tired from the

monotonous collection of

routine paperwork that

seems to endlessly collect

in your in box. The phone

won’t stop ringing and

the servers are down.

Great time to take a break,

so you head to the lobby

with a pocket full of silver

and a stomach full of

want.

Before you launch your

quarters into the slot you

ponder, “E8? Snickers,

delish.” Eyes darting

across the offerings,

“hmm maybe D7, love me

some Doritos”, you consi-

A healthy diet incorporating a variety of the following superfoods will help you maintain your weight, �ght disease, and live longer.

These multitasking "super foods" provide multiple disease-�ghting nutrients, �ll you up so you can enjoy plenty of food without excess calories, and are easy to include in everyday meals. After all, what good is a super food that is hard to �nd, dif�cult to prepare, and the kids won't eat?

These foods give you nutrients that are typically missing from American diets. According to the Guidelines, Americans need to eat more fruits, vegetables, whole grains, and low-fat dairy products.

Mushrooms ,Walnuts, Spinach, Peanut and Almond Butters. Quinoa, Almonds, Blueberries, Avocados, Salmon, Chicken Breasts, Eggs, Raw Sweet Potatoes, Edamame, Oranges, Broccoli

Super Foods that give you a Boost

‘Pink Lemonade’ is creating quite a stir among health-concious parents.This sweet drink is full of flavor and antioxidants. This new fruit grows to be nearly 5 feet tall and blossoms in the spring, turns deep pink in the summer with green leaves that turn from yellow to orange in the fall. In the winter, the bare stems reveal their unique framework.

Blueberry ‘Pink Lemonade’

Snack on this!The Manassas Park Parks and Recreation Department takes Shaping the Future to the next level. That is why they offer smart food vending choices to promote a healthier lifestyle.

10. 3 Musketeers9. Twix8. Cheetos7. Ruf�es Original6. Cheez-Its5. Skittles4. Doritos3. Pop-Tarts2. Austin Cheese Crackers1. Drake’s Apple Fruit Pie

10. Quaker Chewy Low-

Fat Granola Bar

9. Planters Honey Roasted

Peanuts

8. Nature Valley Granola

Bar, Oats/Honey

7. Fig Newtons

6. Peanut M & M’s

5. Smartfood Reduced-Fat

Popcorn

4. Snyder’s of Hanover

Mini Pretzels

3. Sun Chips Original

2. Baked Lays

1. Planters Sun�ower

Kernels

Check out the top 10 best and worst choices, as reported in Fitness Maga-zine. You may be enlight-ened.

BEST WORST

eat BETTER

der. Standing in front of

this big box scad with guilty

pleasures, you should stop

and consider what you may

be getting ready to ingest is

not, in fact, a toothsome

treat but a nutritional night-

mare!

5

CRUNCH TIME: Midday Snack Attack

{ CLICK HERE }

{ CLICK HERE }

6

LEEDTaking the

in Sustainability

Sitting adjacent to Camp Carondelet, a civil war

site and one of the last natural green spaces in

the city, Manassas Park Elementary School con-

nects to the surrounding environment through

interior design elements such as cherry, ash,

poplar and oak tree planks lining the halls and

spaces named after local �ora and fauna.

Eco Smart

In 2010, Manassas Park Elementary School was named one of the top 10 Greenest Building by the

American Institute of Architects. Commended for its design, the school also received accolades for its

efforts to help shape and educate the next generation of environmental stewards.

LEED, as de�ned by the U.S. Green Building Council, is what one commonly thinks of as a ‘green build-

ing’. To meet the LEED criteria for schools, a facility must create a healthy environment that is condu-

cive to leaning while saving energy, resources and money. Manassas Park Elementary School, with a

geo-thermal well �eld, a natural ventilation system, a 79,000 gallon cistern for �ushing and irrigation,

and Solatube skylights more than satis�ed those requirements.

{ CLICK HERE }

NEW KID ON THE BLOCK: 4-1-1TheWhether your child is moving to a new neighbor-hood or going into middle or high school, the �rst few weeks may be �lled with anxiety as well as excite-ment. Here are some tips that will help your child ease into the school year.

Stay Positive. Talk to your child about their expecta-tions, hopes and fears for the school year. Reassure them that other children are having the same feelings and that they are sure to have a great year.

7

A PEEK INSIDE YOUR FALL & WINTER

Encourage school involve-ment. Though you don't want your teenager to become over-committed, it's important to encourage participation in one or two activities that particularly interest them.

Sleep Sleep Sleep. If your child has enjoyed a vaca-tion of late nights and lazy mornings, getting them up for school can be dif�cult. Help make this transition easier by starting his school-year sleep routine a week or two in advance.

Get a healthy start. Encour-

age your child to eat a good

breakfast and pack a

healthy snack to help them

get through the day.

Introduce Yourself. Young

children are often shy with

a new teacher. If you take

your child to school on the

�rst day, you might want to

go into the classroom and

introduce your child to the

teacher. Let the teacher

know about any special

interests or challenges that

your child has.

Reading books together about school is a good way to establish the reading habit and to start conversations about school. To get you started, here are some suggestions for elementary school-age children: The Berenstain Bears Go to School, Arthur's Teacher Trouble, The Day the Teacher Went Bananas, Curious George Goes to School

ADULT PROGRAMSNew! Senior Passport Program Salsa Lessons Basketball Leagues

TEEN PROGRAMSNew! Teen Passport Program Midnight Basketball Friday Fun Night

PRESCHOOL PROGRAMSDragon Tots Little Dunkers Assistant Chef

CLICKHERE!

MOSAIC

The Manassas Park Department of Parks and Recreation is com-mitted to providing a variety of opportunities for residents and non-residents alike. With a variety of classes and programs for all ages, you are sure to �nd something you will love!

Want to see ALL of our programs?

School Smart

School Bus Safety

Waiting for the School Bus•Arrive at the bus stop 5 minutes early. •Shorten or remove drawstrings or straps that can catch on the bus rail from clothing and backpacks.•Stay out of the street while waiting for the bus. •Wait until the bus comes to a complete stop before moving toward the school bus to go on board.•When boarding or exiting the bus, stay in a single file line and hold onto the handrail.Being Safe While on the Bus•Follow the bus rules while riding the bus.•Keep legs and feet in front of you and never stick your arms or head out of the bus window.•Keep the school bus aisles clear. •Wait until the bus comes to a complete stop before getting out of your seat to exit the school bus.•Know where emergency exits are located and review evacuation procedures.Exiting the School Bus•Stay out of the Danger Zone.•Look LEFT-RIGHT-LEFT to see the traffic.•Make eye contact with the bus driver and wait for his signal before crossing in front of the bus.•DO NOT pick up anything that falls under the bus. Tell the driver if you drop anything.•NEVER walk behind the school bus.

These tips will ensure a safe trip when waiting for, riding on and exiting the school bus.

{ To read more CLICK HERE }

{ CLICK HERE }

Resources at your �ngertips.

Local Resources:

The City of Manassas Park provides general health

services for its residents through an agreement with

Prince William County Health Department. These

services include educational programs, enforcement of

state and local health regulations, environmental health

services, school health programs and specialized clinics.

Services are provided by the Health Department at the

following locations:

8Citizen ’ s CORNERHEALTH AND MEDICAL SERVICES & FACILITIES

Environmental Health Department 8470 Kao Circle Manassas, VA 20110 Phone: 703-792-6310 Fax: 703-257-5138

Smoketown Clinic 13792 Smoketown Road Woodbridge, VA 22192 Phone: 703-792-7300 Fax: 703-792-7311

Manassas Clinic (includes Vital Records) 9301 Lee Avenue Manassas, VA 20110 Phone: 703-792-6300 Fax: 703-792-6338

Sudley North Clinic (WIC and Women's Clinic) 7751 Ashton Avenue Manassas, VA 20109 Phone: 703-792-4700 Fax: 703-792-4743

The Health Department offers a wide variety of health

services to city residents including teen and women’s

wellness including gynecological checkups, con�dential

and anonymous HIV testing and counseling, immuniza-

tions, animal bites-rabies prevention, environmental com-

plaints and urban issues, health hazards and vital records.

A helpline, operated by ACTS, provides the residents of the

Prince William area, including Manassas Park, with

24-hour a day information and referral service, as well as

an anonymous, con�dential listening and crisis interven-

tion services. To contact ACTS Helpline call 703-368-4141.

This is only a sampling of the many services offered. To

�nd more information, CLICK HERE.

HospitalsPrince William Hospital - is located at 8700 Sudley Road in

Manassas. Services include a 24-hour Emergency Depart-

ment and complete in-patient and out-patient medical

facilities and services. The hospital also has a Psychiatric

Department and an Alcoholism Treatment Center. To �nd

a physician, call their Physician Referral Line at 703-

530-WELL. For more information, CLICK HERE.

Potomac Hospital - is located at 2300 Opitz Boulevard,

Woodbridge, Virginia 22191. Potomac Hospital is a

183-bed, not-for-pro�t community hospital that upholds

the Sentara Healthcare mission to Improve Health Every

Day by offering a wide range of medical specialties, a

highly quali�ed medical and clinical staff, and state-of-

the-art technology. To �nd a physician, call Potomac's

Health Connection at 703 221-2500 for information and

a referral to a physician on Potomac Hospital's Medical

Staff. For more information, CLICK HERE.eDENTIST:Railroad Dental Associates9110 Railroad Drive Ste-201Manassas Park, VA 20111ph: 703-365-0230mpdentalassociates@gmail.com

Manassasparkcommunitycenter.com

VETERINARIAN:Blooms Crossing Animal Hospital9471 Manassas DriveManassas Park, VA 20111ph: 703-335-7766 fax: 703-361-2323alt: 703-361-1363bloomsandyappie@hotmail.com

Cityofmanassaspark.us

FREE CLINIC:Manassas Park Community Center99 Adams StreetManassas, VA 20111ph: 703-335-8872manassasparkcommunitycenter.com

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