March 14, 2012
March Challenges, Week 2 Goals As you continue to work on your goals for March, remember that you can take these goals and adjust them as you see
“Spring is the symbol of new
fit. You may continue to work on previous goals, or choose
growth. Make it
your own if you like. Find goals that work for you. If some-
a time of growth
thing isn’t working, refine it and try again. (Continued on
for you too.”
Tips and Tools for Success There are a lot of tricks and tools out there that will help increase your effectiveness at achieving each goal. With each week’s goals we provide questions, information and other resources that can help you make positive changes in your lifestyle. (Continued on page 3)
Beta Blockers and Exercise Many people who take Beta Blockers for high blood pressure find that exercising can become a challenge. This article provides helpful information about blood-pressure medication that can help you adjust to the
Inside this Issue Page 2 March Challenges, Week 2 goals Page 3-4 Tips and Tools Page 5 Beta Blockers Page 6 Base Phone List
changes. (Page 5)
Base Phone List Getting involved in various programs and accessing resources is key to your success. Don’t isolate yourself in your efforts to improve. Instead, get involved with groups, classes, and events that will keep you motivated. Check out the list of base resources on page 6.
Challenge 4 Life Website Check out additional resources on our website: http://www.med.navy.mil/sites/NavalHospitalJax/Challenge4Life/Pages/default.aspx
More Resources www.choosemyplate. gov www.smallstep.gov www.cdc.gov/ healthyweight
Month 2 Challenges: Week 2 Goals FEBRUARY CHALLENGE:
Rehab your diet.
Manage your stress.
Improve your health and make your exercise more effective by improving what you eat. Replace all of the calorie dense foods with foods that are nutrient dense.
Since stress is a normal part of life, learning to manage it in a healthy way is essential. Rather than just distracting yourself or ignoring it, learn how to manage it and increase your stress
Week 2 Goal: Cut back on sugar. Avoid foods that have sugar as one of the first 5 ingredients listed. Stay away from breakfast cereal, beverages, and snacks that are high sugar content.
Foster sincere â€œlove
curiosity.â€? No matter how much you may think you and your partner are alike, there is much about you that is very different. Seek to understand each other with loving curiosity, especially when there are annoying differences. Week 2 Goal: Learn to share his/her interests. Learn more about something your partner is interested in. If, for example, he loves football or cars, or if she loves shopping or volleyball, learn about these so that you can talk about it, support their excitement, and even get involved.
Week 2 Goal: Use stress-coping techniques. No single method works for everyone or in every situation, so experiment with different techniques and strategies. You can reduce your stress levels with relaxation techniques, exercise, engaging with positive people, and even with humor. Spend at 10 to 30 minutes each day using the technique that makes you feel calm.
Increase Your Sense of Awe An important element of spirituality and satisfaction with life is the ability to be amazed at and grateful for the world around you. This month, train yourself to see the divine all around you.
Week 2 Goal: Count your blessings. Every day take time to recognize and appreciate all the good things in your life. Make it a daily ritual to point out all the good things that have happened in your day.
March 14, 2012
Tips and Tools for Success Body Rehab the pantry: This month’s goal is to replace all of the calorie dense foods with foods that are nutrient dense. The focus of this month will be for you to change your eating habits; exchange the bad habits for good habits and keep up your exercise program during this time frame Week 2: Reduce your Sugar intake Finish up sugary cereals such as Frosted Flakes and Fruity Pebbles and change to whole grain cereal such as Fiber One, Cheerios, or Kashi. Trade in your Sugary drinks for Sugar Free or low sugar drinks. Get rid of the sugar filled cereals. In order to determine if the cereal is a good cereal, use the ingredients panel to see if one of the first 5 ingredients is Sugar, high fructose corn syrup or corn syrup. Look for cereals that have one of the first 5 ingredients listed as one with oats, added whole grains, wheat, fiber etc. Make small changes with your drinks, such as drink more water and choose sugar free drink mixes. Change your “Sweet Tea” to regular Tea. Small steps will lead you down the path to success. Remember to read the ingredients and try and eliminate food and drink items that list Sugar, high fructose corn syrup or corn syrup in the first 5 ingredients.
Mind Week 2: Learn healthy ways to cope with stress. If your ways of coping with stress are not getting you to an improved emotional and physical health, this is the time to find better ones. No single method works for everyone or in every situation, so experiment with different techniques and strategies. You can reduce your stress levels with relaxation techniques, exercise, engaging with positive people, and even with humor. Focus on what makes you feel calm and in control Taking 10-30 minutes a day to relax can have many powerful emotional and physical benefits. Regularly practicing relaxation techniques will build your physical and emotional resilience. There are countless methods and resources for relaxation. Spend at least 10 minutes each day using some technique (not napping) to relax. Try meditation, diaphragmatic breathing, guided relaxation, yoga, etc. Try to spend time with positive people. Having a strong support system will help you be less vulnerable to the negative effects of stress. Laughter is great for us emotionally and physically, and is a great reliever of stress. Choose to smile more as you pass others, and find ways to laugh every day. Take control of your stressful thoughts. Worrying about problems tends to magnify stress. When you find yourself starting to worry, try to stop the thoughts. Come up with a short saying or quote (such as “Don’t worry,” “Stop,” etc.) to remind yourself not to stress yourself out with worrisome thoughts. Take good care of yourself: exercise, get plenty of rest, eat well, don't smoke, and limit how much alcohol you drink.
March 14, 2012
Tips and Tools for Success Spirit Week 2 Goal: Count your blessings. Every day take time to recognize and appreciate all the good things in your life. Make it a daily ritual to point out all the good things that have happened in your day. It is really easy to focus on worries, stresses, and things that aren’t going right in life. For some reason these types of things demand more of our attention. Watch the evening news and you can see how easy it is to focus on the negative because they are the things that grab our attention the most. At times it can begin to seem that the world is so dark and evil and hopeless, especially if that is the stuff we are focusing on. However, if you stop and think about it, life is actually full of a lot of good news. Those who are having a difficult time right now and seem overwhelmed with their run of bad luck may feel to disagree, but I think that good things in our life far outweigh the bad, they just don’t get as much attention. We get used to all the good things and begin to take them for granted. They get pushed into the back of our mind and replaced by the various worries and challenges we are dealing with. If you are not careful worry and despair can block out the spiritual light of hope in your life, and that can affect your wellness in numerous negative ways. To avoid this, spend a little time each day reminding yourself of all the little blessings in your life that you tend to forget about. Develop a feeling of gratitude that even though there are some bad times, there are a lot of great times as well.
Relationships Week 2 Goal: Learn to share his/her interests. Learn more about something your partner is interested in. If, for example, he loves football or cars, or if she loves shopping or volleyball, learn about these so that you can talk about it, support their excitement, and even get involved. Each person has certain subjects that they are really interested in and get excited about. Some love sports and can talk for hours about it. Others really enjoy certain books or games. I have seen people get very animated when discussing cars or travel, or even animals or politics. While it is okay, and even important to have your own interests, understanding and participating in those things that your partner feels passionate about can be a great way to foster closeness. Rather than rolling your eyes when he/she starts “babbling on” about a favorite subject, use it as an opportunity to connect. That may mean that you have to learn more about something you know little about. That way the next time a football game is on, you can sit down and watch, and even cheer together, or you can start watching a television program or reading a book they are reading. You can still have you own identity, likes, and dislikes. But it definitely helps to speak each others language. For Parent-Child Relationships. This principle is especially true with children, whose imagination can cause the to become obsessed with certain topics. Learn to speak “star wars” or “princess” with your kids and you will find a new dimension of closeness. Friendships. This is one of the principles upon which friendships are built. It can’t always be about what you want to do. Participate in other people’s favorite activities and you mind find you like them too.
March 14, 2012
Beta Blockers and Exercise Regular exercise is an important part of any healthy lifestyle. Beta blockers are a very common class of high blood pressure medicine can change some of the normal guidelines about exercise. Therefore, it is important to adjust your activity to compensate. Beta blockers slow down your heart rate, sometimes by as much as 20%-25% from untreated resting heart rate levels. This slowing continues with exercise, which means that even though your heart rate will still rise as your activity level increases, it will never rise as high as it would if you werenâ€™t taking a beta blocker. This can create confusion among people who are striving to exercise within their target heart rate range where the most cardiovascular benefits occur. Adjusting your exercise goals based on this change in heart rate is fairly straight forward. If youâ€™ve had an exercise stress test while on beta blockers, the results will provide hard numbers describing your actual exercise capacity. These numbers should be your guide when planning your exercise goals. Four Commonly Prescribed Beta Blockers You Should Know About : Tenormin- (Atenolol) Used for treatment of hypertension, alone or in combination with other agents; management of angina pectoris, post myocardial infarction patients. Side Effects: Hypotension, chest pain, edema, heart failure, dizziness, fatigue, insomnia, lethargy, constipation, diarrhea, and nausea. Mechanism of Action: Competitively blocks response to beta-adrenergic stimulation, selectively blocks beta 1 receptors. Strengths: Tablet: 25mg, 50mg, 100mg Lopressor, Toprol-XL- (Metoprolol) - Used for the treatment of hypertension and angina pectoris; prevention of myocardial infarction, atrial fibrillation,blutter, symptomatic treatment of hypertropic subaortic stenosis. Side Effects: Bradycardia, hypotension, dizziness, fatigue, depression, pruritus, rash, diarrhea, dyspnea. Mechanism of Action: Competitively blocks response to beta-adrenergic stimulation, selectively blocks beta 1 receptors. Strengths: 25mg,50mg,100mg, 200mg extended release Inderal- (Propranolol)- Used for the management of hypertension; angina pectoris; pheochromocytoma; essential tremor; supraventricular arrhythmias; ventricular tachycardias; prevention of myocardial infarction; migraine headache prophylaxis; symptomatic treatment of hypertropic subaortic stenosis. Side Effects: Bradycardia, hypotension, dizziness, fatigue, chest pain, depression, pruritus, rash, diarrhea, dyspnea. Mechanism of Action: nonselective beta-adrenergic blocker (class II antiarrhythmic) competitively blocks response to beta1 and beta 2 adrenergic stimulation which results in decreases in heart rate, myocardial contractility, blood pressure, and myocardial oxygen demand. Strengths: Innopran XL- 80mg, 120mg. Inderal LA- 60mg, 80mg, 120mg, and 160mg. Tablet10mg, 20mg, 40mg, 80mg Coreg- (Carvedilol)- Used for the mild to severe heart failure of ischemic or cardiomyopathic orgin, left ventricular dysfunction following myocardial infarction, management of hypertension. Side Effects: Hypotension, dizziness, fatigue, hyperglycemia, weight gain, diarrhea, and weakness. Mechanism of Action: As a racemic mixture carvedilol has nonselective beta adrenoreceptor and alpha-adrenergic blocking activity. Strengths- Coreg CR- 10mg, 20mg, 40mg, 80mg. Tablet 3.125mg, 6.25mg, 12.5mg, 25mg.
March 14, 2012
Base Phone List FLORIDA JACKSONVILLE Fleet and Family Services: Base Gym: Fitness Source: Base Pools: Chaplain:
904-542-2766 904-542-2930 904-542-3518 904-542-2930 904-542-3051 or 904-542-3052 904-542-5292
Wellness: MAYPORT Fleet and Family Services: Surfside Fitness Center: Base Gym: Base Pool: Base Chaplain: Wellness:
904-270-6600 904-270-7718 904-270-5451 904-270-5425 904-270-5212 904-270-5251
GEORGIA KINGS BAY Fleet and Family Service Center: GYM: Pools: Chaplain: Wellness:
912-573-4512 912-573-3990 912-573-3001 912-573-4501 912-573-4237 or 912-573-8626
ALBANY Marine Corps Community Services (MCCS): Fitness Center: Gymnasium: Base Pool (summers only): NBHC Health Promotion and Wellness Clinic: Semper Fit Health Promotion Coordinator: Chaplains Office:
229-639-5234 229-639-6234 229-639-5246 229-639-5195 229-639-5542 229-639-7935 229-639-5284
DSN 573-4512 DSN 573-3990 DSN 573-3001 DSN 573-4501 DSN 573-4237 or 573-8626