successful aging through individualized exercise of body ... · rays still penetrate your skin, and...
TRANSCRIPT
Successful aging through individualized exercise of body, mind, & spirit.
July 2015 Newsletter
July Birthdays Celebration during Chat Café
will be held Friday, July 10th
!
Fundraiser Item Donations
We need your help with auction/raffle items for our annual fundraiser. Please think about items you
may wish to donate... We request that donors create baskets with items having a similar theme!
(Some ideas are listed below).
Coffee & Tea Basket Wine & Cheese Basket Chocolate Lover’s Basket
Gardening Basket New Baby Basket Restaurant Gift Card Basket
Baking Basket Movie or Date Night Basket
A few other item ideas include:
Sports tickets to a Husker game, Creighton game, UNO game, etc.
Concert tickets
Weekend getaway to a place you may own or have ties to
Membership to the Zoo, Durham or Joslyn Museum, Lauritzen Gardens, etc.
Tour of a Winery or Brewery
Spa Day - manicures, pedicures & massages
Please try to gather items being donated and start bringing them in —
We want to have all auction items here by September 1st!
Thanks in advance for your help!!
Please call 402-552-7210 to register!
Brought to you by:
Class Updates!
Vigor Tone
Michelle will be teaching the 10:00am Toning class on Mondays,
and also the 1:00pm class on Tuesdays & Thursdays.
Beginner Tai Chi
Starting on July 1st, Julie will be teaching the 11:15am Beginner
Tai Chi class on Tuesdays & Thursdays.
Line Dancing
There will not be Line Dancing class on Wednesday, July 15th,
as Sara will be gone.
NATIONAL DANCE DAY is Saturday, July 25th
!
Launched in 2010 by “So You Think You Can Dance” co-creator
and Dizzy Feet Foundation co-president Nigel Lythgoe, National
Dance Day (NDD) is an annual celebration that takes place on the
last Saturday in July. This day encourages Americans to embrace
dance as a fun and positive way to maintain good health and fight
obesity. NDD achieved national recognition when Congresswoman
Eleanor Holmes Norton, a long-time proponent of healthy lifestyles,
announced at a press conference that she was introducing a
congressional resolution declaring the last Saturday in July to be
the country’s official National Dance Day.
Visit http://dizzyfeetfoundation.org/national-dance-day for more
information on how to join in the celebration!
THERAPEUTIC SERVICES
Michelle is currently available on Mondays from 9:00AM — 5:00PM
and other days/times (per her availability) upon request.
Call 402-552-7210 or see the front desk, to schedule an appointment!!
(Please pick up the Therapeutic Services flyer & brochure, for pricing and more details!)
July is UV Safety Awareness Month! (according to the US Dept. of Health and Human Services)
Myth #1: A suntan's fine, as long as you don't burn. Reality: The more sun you get, the more likely you are to develop certain skin cancers, no matter what your skin tone. Any tan indicates damage to your skin. Myth #2: A beach umbrella blocks the sun. Reality: It's not foolproof. Sand reflects 17 percent of UV radiation, so you're still exposed. Don’t skimp on the sunscreen, even in the shade. Myth #3: Sun can't penetrate through windows. Reality: Glass filters out only one kind of radiation -- UVB rays. But UVA rays, which penetrate deeper, can still get through. To protect yourself in the car, apply sunscreen to any exposed areas like your hands, forearms, and face. Myth #4: Too much sunscreen causes vitamin D deficiency. Reality: We get plenty of this nutrient through multivitamins, vitamin D-rich foods (like milk and fortified orange juice), and everyday sun exposure. Also, even if you're wearing sunscreen, small amounts of UV rays still penetrate your skin, and that's more than enough to help your body produce vitamin D. Myth #5: If it's cool or cloudy outside, you don't need sunscreen. Reality: According to the SCF, up to 80 percent of the sun's UV rays can pass through clouds. This is the reason people often end up with serious sunburns on overcast days if they've spent time outside with no sun protection. Even in the winter months, you need to beware: Snow can reflect up to 80 percent of UV rays, increasing exposure. Myth #6: Eighty percent of sun damage occurs before the age of 18. Reality: Contrary to previous estimates, recent studies show that we get less than 25 percent of our total lifetime sun exposure before age 18. That means you get the majority of it later on, and people over the age of 50 are more susceptible to skin cancer. Anyone can get skin cancer but it is more common in people who spend a lot of time in the sun; have light colored skin, hair and eyes; and have a family history of skin cancer. Sources: Martin Weinstock, M.D., chairman of the American Cancer Society's (ACS) Skin Cancer Advisory Group NIH: National Cancer Institute http://www.nlm.nih.gov/medlineplus/skincancer.html http://www.cnn.com/2012/07/10/living/guide-to-sun-safety/
“Exercise Tip of the Month” Brought to you by your Wellness Specialists, Heather and Sara
More Weight, Less Repetitions
It’s important to remember to only do 12-15 reps when strength training. If you can do more than
15 repetitions without being tired you should increase your WEIGHT and not the amount of reps…
For example, if you’re lifting 20 pounds and you’re not tired by the 15th rep, and feel like you want
to keep going, you should increase your weight by 2-5 pounds. The goal is to lift enough weight so
that you’re starting to feel fatigued on the 12th to 15th repetition.
If you feel like you’ve reached the maximum amount of weight that you can lift, but you’re not tired
after 15 reps, it’s recommended to cycle through your strength routine for a second time (set).
When completing your second set, do as many reps as you can until you reach fatigue (but still no
more than 15).
ANSWERS are on
the back!!
EngAge Word Jumble
The letters in the four words below have been jumbled. Arrange them in
the correct order and then use the letters that are in the circles, to solve
the answer to the cartoon caption. (These letters will need to be
unscrambled, as well).
Weight Management
&
Calorie Balance
Calorie balance for weight management is the balance between the
Calories you eat and the calories your burn through activity.
Maintain Weight - “In Balance” If you eat roughly the same number of
calories that your body is using, your weight should
remain stable.
Weight Gain - “Caloric Excess”. If you are eating more calories than your body is utilizing, you will store
these extra calories as fat and you’ll likely gain weight.
Weight Loss - “Caloric Deficit”. If you are burning more calories than you eating, your body is pulling from
it’s fat storage cells for energy, so you will likely lose weight.
Keep in mind that one pound is equal to approximately 3,500 calories. Therefore, if you are trying to lose
weight you will need to tip the scale into the caloric deficit by approximately 500 calories/day to lose 1 lb in
a week.
Putting it into perspective:
The following activities burn approximately 100 calories:
* Walking 20 minutes at 3 mph * 13 minutes on the rowing machine * 8 minutes on the Elliptical
Approximate calories in some common popular cookies:
* One chocolate chip cookie = 75 - 150 calories * One oatmeal raisin cookie = 100-150 calories
By Jeannie Hannan, PhD
Sources: CDC.gov , National Diabetes Prevention Program, & SparkPeople.com
Calories
In
Calories
Out
Michelle’s Massage Message
Massage Therapy for Cancer Symptoms
According to the National Cancer Institute, pain is a common complaint with cancer patients due to the disease, the treatments and the recovery. The researchers found that all types of pain during the process of cancer treatment were improved by
massage therapy.
Source: Jerrilyn Cambron, AMBP Massage & Bodywork - July/Aug 2015
Visit us online!
www.unmc.edu/engage
Volume 4, Issue 7 | July 2015
Refer One, Receive One…
Attention, Participants!
If you refer a friend, and they join EngAge Wellness
during the month of July, you will receive ONE
FREE MONTH of participation!
EngAge Wellness Staff
Jeannie Hannan - PhD, ACSM-HFD
Wellness Manager
402-552-7227
Heather Shafer - M.S.
Wellness Specialist
402-552-7229
Sara Dietrich - B.S.
Wellness Specialist
402-552-7210
Marshall Ozaki - P.T. Student
Work Study Employee
Katie Thunker - P.T. Student
Work Study Employee
Coleman Lay - Student Intern
Chelsea Colton - Other Hourly Worker
Ryan Ereth - Other Hourly Worker
Angela Ferrante - Other Hourly Worker
Patrick Bartmess - Volunteer
Newsletter Developer
Check In at the Front
Desk!
Please remember to scan your
participation card each time you
come in. This helps us to track
your attendance as well as
overall numbers for EngAge
Wellness.
THANK YOU!
Jumble answers:
Stepping
Dresser
Really
Dormer
Answer to Cartoon:
Treadmill Speed
Introducing the newest
member to the EngAge
Wellness Family
Gideon Robert Shafer
Born: 6/17/15
Weight: 6 lb 4 oz.
Length: 19”
Mommy Heather & Baby Gideon are doing great!