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VOLUME

41 MAY

2013

IN THIS ISSUE High Blood Pressure Wellness Bingo ASU Employee Wellness Fair Our Mission Health & Fitness App Review May Group Exercise Schedule & Hours Get Fit on Route 66 Update Local Events New Recipe

ARKANSAS STATE UNIVERSITY DEPARTMENT OF WELLNESS AND HEALTH PROMOTION

active@stAte Promoting Health and Wellness to the ASU Community

Global Employee Health and Fitness Month & High Blood Pressure Education Month May is both Global Employee Health and Fitness Month and High Blood Pressure Education Month. In this article you’ll find information on high blood pressure, its cause and how to control it. Check out the Recipe section for examples of hypertension fighting foods! You will also find our department’s mission and how we aim to improve employee wellness on the campus of ASU. Join us for our 2nd Annual Employee Wellness fair tomorrow May 3rd from 9:00—1:00 for more wellness opportunities and some great demonstrations, screenings and prizes!

UPCOMING EVENTS 2nd Annual ASU Employee Wellness Fair, Thursday May 2nd 9:00 am—1:00 pm St. Bernard’s Mobile Mammogram Bus, Friday May 3rd 9:00— 1:00pm Registration for Wellness Bingo May 1st —22nd Wellness Bingo Begins May 28th

Like us on Facebook! For questions, comments, or suggestions, please contact Lauren Matheson at lmatheson@astate.edu or 972-3974

For articles, updates, and more, check us out at:

http://www.facebook.com/ASUWHP


High Blood Pressure High blood pressure, also known as HBP or hypertension, is a widely misunderstood medical condition. Some people think that those with hypertension are tense, nervous or hyperactive, but hypertension has nothing to do with personality traits. The truth is, you can be a calm, relaxed person and still have HBP. Let's look at the facts about blood pressure so you can better understand how your body works and why it is smart to start protecting yourself now, no matter what your blood pressure numbers are. By keeping your blood pressure in the healthy range, you are: Reducing your risk of the walls of your blood vessels walls becoming overstretched and injured Reducing your risk of having a heart attack or stroke; and developing heart failure, kidney failure and peripheral vascular disease. Protecting your entire body so that your tissue receives regular supplies of blood that is rich in the oxygen it needs Blood pressure measures the force pushing outwards on your arterial walls. The organs in your body need oxygen to survive. Oxygen is carried through the body by the blood. When the heart beats, it creates pressure that pushes blood through a network of tube-shaped arteries and veins, also known as blood vessels and capillaries. The pressure --- blood pressure --is the result of two forces. The first force occurs as blood pumps out of the heart and into the arteries that are part of the circulatory system. The second force is created as the heart rests between heart beats. There are eight main ways you can control your blood pressure. Eat a better diet, which may include reducing salt Enjoy regular physical activity Maintain a healthy weight Manage stress Avoid tobacco smoke Comply with medication prescriptions If you drink, limit alcohol Understand hot tub safety Adopting a healthy lifestyle is critical for the prevention of HBP and an indispensable part of managing it. Think of these changes as a "lifestyle prescription" and make every effort to comply with them. Whether you have been diagnosed with high blood pressure, also called hypertension, or are concerned because you have some of the risk factors for the disease, understand this: while there is no cure, high blood pressure is manageable. By adopting a heart-healthy lifestyle, you can: Reduce high blood pressure Prevent or delay the development of HBP Enhance the effectiveness of blood pressure medications Lower your risk of heart attack, heart disease, stroke and kidney disease Source: http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/AboutHighBloodPressure/What-is-High-Blood-Pressure_UCM_301759_Article.jsp


B I N G O Join us this summer for a fun new way to meet your fitness goals and have fun competing against your friends and coworkers! Each week, you will receive a new bingo card with various wellness activities listed. Bring your card to group exercise classes, the gym, or to wellness events to have it initialed by a staff member. Get five marked spaces in a row (vertically, horizontally, or diagonally) to BINGO!

9-week Program Begins May 28th Ends July 26th

Registration Fee: $10.00 Registration Dates: May 1st—22nd

Prize Categories: Weekly BINGO Prizes Overall Most Weight Lost Overall Most Body Fat % Lost All BINGO winners will be entered in a Grand Prize Drawing!

For more information or to register, contact Lauren Matheson at lmatheson@astate.edu or 972-3974


2nd Annual Employee Wellness Fair Date: Thursday May 2nd, 2013 Time: 9:00am - 1:00pm Location: HPESS Building Gym

DOOR PRIZES! GIVE AWAYS!

Come and join the Department of Wellness and Health Promotion in the 2nd Annual ASU Employee Wellness Fair. This will be a day the is strictly devoted to YOU, ASU Employees and families, to give you opportunities to take your Health and Wellness into your own hands and meet local businesses that will help you along the way. Blood Lipid Testing Dental Screenings Blood Pressure Screenings

Fitness Assessments

Chiropractic Screenings

Massage Therapy

Exercise Gear

Healthy Cooking

Smoking Prevention


Our Mission The Department of Wellness & Health Promotion is committed to serve the wellness needs of ASU faculty/staff, retired faculty/staff and the spouses and families of benefited employees. The mission of the Department of Wellness & Health Promotion is to provide wellness education and physical activity based programs to improve the overall health and wellness of the ASU community.

We aim to accomplish this mission by: assessment of employees’ current lifestyles assessment of employees' progression to a healthier lifestyle the provision of a variety of health education and physical activity classes the provision of recreational opportunities that promote health

Goals of the program include: decreased overall healthcare costs for the university decreased risk and incidence of lifestyle related disease conditions among employees adherence to healthy behaviors by employees decrease absenteeism among ASU employees increase overall productivity of the ASU employees

Department of Wellness and Health Promotion Program Activities: Group Exercise Classes

Wellness Incentive Programs

Fitness Assessments

Monthly Wellness Newsletters

Exercise Orientation Sessions

Wellness Lectures & Seminars

Personal Training Program

Smoking Cessation Classes

Fitness and Free Weight Room access

Annual Employee Wellness Fair

Cardiovascular and Strength Machine access

Benefits to the Employees: 3 hours of Wellness Release Time per week Most programs are FREE Convenient location to the employees Work around employee’s schedules

For more information, please visit our website: http://www.astate.edu/a/wellness/index.dot For any questions about the programs we offer, or to let us know what you would like to see more of in the future, please email Lauren Matheson at lmatheson@astate.edu.


Personal Training Program ASU Department of Wellness and Health Promotion

10% OFF

Ready to take your health and wellness to the next level? The Department of Wellness and Health Promotion is offering Personal Training Packages at a discounted rate for the summer! 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.

Personal Training Packages When you book now through

Just mention this ad when you sign up! Contact lmatheson@astate.edu for more information or to schedule your initial consultation.

May 31st, 2013. Scheduling of sessions is on a first come first serve basis. There will be a waiting list if needed and when a trainer opens up then the next client on the list will be called to start their program. Discount price will only be honored on packages purchased before May 31st, 2013.

Personal Training Packages FREE Fitness Assessment with purchase of any package 1. 2. 3. 4. 5. 6.

Individual Packages FA and 1 Session $20.00 FA and 3 Sessions $30.00 FA and 5 Sessions $45.00 FA and 8 Sessions $75.00 FA and 12 Sessions $100.00 FA and 16 Sessions $150.00

$18.00 $27.00 $40.50 $67.50 $90.00 $135.00

1. 2. 3. 4. 5.

Buddy Packages FA and 3 Sessions $55.00 FA and 5 Sessions $65.00 FA and 8 Sessions $90.00 FA and 12 Sessions $120.00 FA and 16 Sessions $200.00

$49.50 $58.50 $81.00 $108.00 $180.00

For more information or to set up your Initial Consultation please contact: Lauren Matheson lmatheson@astate.edu 972-3974


Health & Fitness App Review There are hundreds of smart phone and tablet apps to help you eat better, keep in shape, and track your health progress. But with so many to choose from, it’s hard to know what will best fit your needs until after you download it. We asked a few ASU employees what apps they loved, and here’s their feedback. Best of all, all of these apps are FREE!

“I love the app myfitnesspal. It has a website associated with it as well so if you don't have your iPhone or iPad, you can still log in your information. As far logging your food, it has more items than any apps I have seen (and I have seen quite a few). When you log in your exercise, it recalculates your calories so that it adjusts based on your activity. It really is an estimate of things, but I think it really helps keep me on track and it helps me adjust what I do and how I eat in effort to be healthier.” - Diana Williams, Teacher Education

“It's fun, FREE, and I can put it in my pocket and it counts my steps, miles walked, minutes of activity, and calories burned. To make it even better, I can sync it to my "myfitnesspal" app and it puts the calories burned into my "myfitnesspal" account so I don't have too.“ -Laquita Austin, Student Affairs Computer Support

“I love the Nike+ Running App! It keeps track of all my runs, pace, and times and gives me a GPS map of each run once I’ve finished. The app has the ability to share to social media sites and plays music, so you don’t need two apps running at once. The celebrity feedback when you hit new records and the ability to compete against friends are also great motivators!” - Lauren Matheson, Wellness and Health Promotion


ASU's Center for Digital Initiatives has recently developed a smoking cessation tool for the Arkansas Department of Health Tobacco Prevention and Cessation Program called "Strike2Quit." Strike2Quit is a three-level simulated bowling environment integrated with Facebook and populated with useful quit tips that can help smokers learn more about smoking cessation and serve as an effective smoking cessation tool. The game is available for download on smart phones and iPads and is now available FREE in the iTunes store. https://itunes.apple.com/us/app/strike2quit/id579625074? ls=1&mt=8 The CDI has also developed a website for the game, which includes quit tips and a smoking cessation log. Visit the website to learn more about this smoking cessation tool! http://www.strike2quit.com/

HPESS Workout Hours Apr 29th—May 31st Fitness Room Monday - Thursday…………………………………...7:30am - 6:00pm Friday…………………………….…………..……..…..7:30am - 4:00pm Free Weight Room Monday - Thursday…….……..11:00am - 2:00pm, 4:00pm– 6:00pm Friday……………………………………….…………11:00am - 2:00pm


ASU Wellness and Health Promotion Group Exercise Schedule April 29 2013 - May 31 2013 TIME

Monday

Tuesday

Wednesday

Thursday

Friday

10:30am 10:45 am

Walk Warriors

Walk Warriors

Walk Warriors

Walk Warriors

Walk Warriors

11:00am 11:45am

Circuit Training

Circuit Training

Circuit Training

12:00pm 12:45pm

Water Aerobics

Water Aerobics

Water Aerobics

12:15pm 1:00pm

Yoga

Yoga

Yoga

Core Training

12:30pm 1:00pm 4:00pm 4:45pm

Desk to 5k

5:15pm 6:00pm 5:15pm 6:00pm

Core Training Desk to 5k

Zumba Circuit Training

Water Aerobics

Zumba Circuit Training

Water Aerobics

Classes will begin on the first day of the academic semester, unless otherwise noted. All highlighted classes are held in the HPESS building on the 3rd 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) Desk to 5k will meet in 1st floor lobby area of the HPESS building. Walk Warriors will meet at the Fountain


Name—Miles Traveled—Last Checkpoint 1. Susan Roehrig—1161 miles—Groom, TX 2. Carol Barnhill—969 miles—Clinton, OK 3. Stacy Walz—956 miles—Clinton, OK 4. Rhonda Curbo—935 miles—Clinton, OK 5. Melodie Philhours—841 miles—Oklahoma City, OK 6. Pradeep Mishra—698 miles—Claremore, OK 6. Rich Grippo—698 miles—Claremore, OK 7. Charles Nichols—604 miles—Webb City, MO 8. Chris Jones—556 miles—Springfield, MO 9. Sharon Lee—551 miles—Springfield, MO 10. Cathey Calloway—547 miles—Springfield, MO


Upcoming Local Events ASU Employee Wellness Fair May 2nd, 9:00 am—1:00pm HPESS Building Gym, 2nd Floor Info: Lauren Matheson, lmatheson@astate.edu

St. Bernard’s Mobile Mammogram Bus May 3rd ASU Campus Registration: Contact Lauren Matheson, lmatheson@astate.edu to schedule an appointment

Loose Caboose 5k May 18th, 8:00 am Paragould, AR Info: Chris Cone, (870)-476-8697 Registration: http://ageeracetiming.com/events/88/

PortFest 5k Run/Walk May 25th, 8:00 am Newport, AR Info: Julie Allen, 870-523-3618 Registration: http://www.racesonline.com/index.cfm? fuseaction=public.race_detail&race_id=13424


Fight Hyperten Berries Blueberries, as well as raspberries and strawberries, contain natural compounds called anthocyanins that protect against hypertension, according to a recent British and American study of about 157,000 men and women published in the American Journal of Clinical Nutrition.

Baked Potato Did you know that a baked potato is high in potassium and magnesium, two important minerals that can help fight high blood pressure?

Cereal Having a bowl of breakfast cereal, especially whole-grain, high-fiber cereals like oatmeal, oat squares, bran flakes or shredded wheat, can reduce your chance of developing high blood pressure. Try topping your cereal with fresh berries!

Artichoke Dip Per serving: 94 calories, 2 g fat, 14 g carbohydrates, 6 g fiber, 5 g protein, 6 mg cholesterol 8 Servings Cooking Time: 30-35 minutes

Ingredients 2 cups artichoke hearts

Cooking Instructions Mix all ingredients together. Put in glass or ceramic dish and bake at 350 F for 30 minutes. Serve with whole-grain bread, crackers or vegetables for dipping. Dietitian's tip: This dip is excellent with raw vegetables, such as sliced cucumbers, red or green bell peppers, carrots, and celery. It is also great with toasted pita triangles — or as a topping for potatoes.

1 tablespoon black pepper 4 cups chopped spinach 1 teaspoon minced thyme 2 cloves garlic, minced 1 tablespoon minced parsley 1 cup white beans, prepared 2 tablespoons Parmesan cheese 1/2 cup low-fat sour cream

Source: http://www.mayoclinic.com/health/artichoke-dip/RE12369


nsion with Food Beet Juice Drinking a glass of beet juice can lower blood pressure within just a few hours, according to a Queen Mary University of London study published last year in the American Heart Association journal Hypertension.

Skim Milk Eating low-fat dairy products can reduce a woman's risk of developing hypertension. Try eating your high-fiber cereal with skim milk!

Dark Chocolate Chocolate lovers rejoice! Eating a one-ounce square of dark chocolate daily can help lower blood pressure, especially in people who already have hypertension, according to Harvard researchers who analyzed 24 chocolate studies.

White Bean Dip Per serving: 109 calories; 4 g fat (3 g monounsaturated); 15 g carbohydrates; 3 g fiber; 105 mg sodium; 0 mg cholesterol; 5 g protein 8 Servings— Prep Time: 10 minutes Cooking Time: 30 minutes Ingredients 1 can (15 ounces) white (cannellini) beans, rinsed and drained 8 garlic cloves, roasted 2 tablespoons olive oil 2 tablespoons lemon juice

Cooking Instructions In a blender or food processor, add the beans, roasted garlic, olive oil and lemon juice. Blend until smooth. Serve on top of thin slices of toasted French bread or pita triangles. This is also excellent placed on top of red (sweet) bell peppers cut into squares. Dietitian's tip: To roast garlic, cut off the tops of several heads of garlic exposing the cloves. Spray the garlic generously with cooking spray. Wrap in aluminum foil also sprayed with cooking spray. Heat the oven to 350 F and roast about 30 minutes. Source: http:// www.mayoclinic.com/ health/healthy-recipes/ NU00455


Meet Our Staff Lauren Matheson Interim Director of Wellness and Health Promotion

Savannah Harrington Fitness Staff

David Caswell Fitness Staff

Kasey Welsh Zumba Instructor

Lindsay Ivy Yoga Instructor

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 - May Issue