September.201

TURN OFF TO TUNE IN
September 2011
The kids are back in school and the unpredictable schedules Replace Watching TV with these activities:
of summer are behind you. This is a great time to turn it off  Get active! Go for a walk, ride bikes
and tune in to your family with a Turn-Off-The-TV Challenge.
or take up a new sport. Teaching your kids to be Americans watch TV for an average of 4 hours every day, and active will create healthy habits that last long into adulthood. even when we aren’t watching it, the television may be on--for  Create a reading hour! Take turns reading a story aloud or
simply allow the house to remain quiet while each of you read  Volunteer! Give your time to help a neighbor or local charity.
Your rewards will equal or surpass those who you help. Of Being Over
Caffeinated:
Are You At Risk?
One of the least recognized health risks plaguing people every day is high caffeine consumption. Chances are it could be effecting you right now: Most Americans consume an average of 4 cups of coffee each day, typically in the early morning hours when the body is in its most dehydrated state. This combination of being over caffeinated and dehydrated elevates one’s risk for developing serious health issues. Lite Zucchini Bread
In addition to coffee, other highly popular culprits in caffeine consumption are energy drinks, which have very large doses of caffeine, sugar and other caffeine I N G R E D I E N T S
-like stimulants, like guarana and ginseng, to supply a rush of energy.  1 ½ c. all-purpose flour  1 ¼ c. applesauce So what’s wrong with all this caffeine? Simply put, when over-caffeinated the body does not function at its best and can put you at risk for a host of effects.  Cardiovascular Issues: Caffeine increases heart rate, elevates blood
pressure, and contributes to heart disease. Caffeine is also linked to coronary vasospasms, which are responsible for 20% of all fatal heart attacks in otherwise perfectly healthy people.  Dehydration: Every day the human body loses 8-12 cups of water as a
normal function of breathing, sweating and waste removal (more during exercise or hot weather). While a few cups of coffee is fine for most people, increased consumption of caffeine increases the likelihood of dehydration. D I R E C T I O N S
This is because high doses of caffeine can have a diuretic effect, causing
the body to excrete water through urination, rather than retaining it.  Stress: Caffeine stimulates the production of stress hormones which 2. Sift flour, salt, baking soda, baking
increases levels of anxiety, irritability, muscular tension, indigestion, 3. Beat eggs, applesauce, vanilla and sugar  Emotional & Memory Issues: Because caffeine decreases blood flow to
the brain by as much as 30%, it negatively effects memory and mental zucchini & nuts until well combined. performance and can also exacerbate underlying feelings of depression. 4. Pour batter into prepared pans. Bake for  Blood Sugar Imbalances: Research indicates that caffeine, especially that
40 to 60 minutes, or until tester inserted in the center comes out clean. Cool for 20 ingested with food, can cause significant blood-sugar elevations that may lead to increased weight gain. For people with diabetes, this is especially dangerous as it can make it harder to control glucose levels. N U T R I T I O N F A C T S
# of Servings = 24; Serving Size = 1/12 loaf; Experts at the Mayo Clinic recommend that healthy people limit their daily Calories per Serving = 186; CHO = 34.5mg; intake of caffeine to 200 to 300mg, or about 2 to 4 cups of brewed coffee. Fat = 4.4g; Protein = 3.7g; Fiber = 2g; Sodium = 186.6mg; WW PointsPlus® = 5 Sources: mayoclinic.com, ezinearticles.com, energyfiend.com, cbsnews.com & medicinenet.com 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. FITT Tips: Nordic Walking Benefits
Walking Poles Can Improve Posture, Stability And Overall Fitness
Nordic walking uses two specially designed poles to incorporate arms, shoulders, upper chest and back muscles while walking. This not only increases the caloric burn of this exercise, but it acts to help overcome the poor posture that many people develop while working at desks and computers. The poles provide more stability for walkers who have balance or joint issues, while helping to support good posture and increased fitness levels. The benefits of using a Nordic walking technique include:

Relieves strain on ankles, knees, hips and back. Allows you to burn up to 40% more calories per mile than regular walking, while feeling no more exertion. September 2011
Contact the Wellness Center at x3219 for more information about the programs highlighted below.
Know Your Numbers 
Sign up for your Health Screening today!!   Click on the Health and Wellness link from  LABOR DAY
Butt Out  
Walk to End  
Alzheimer’s 
Butt Out  

Source: http://wellness.nifs.org/Portals/38254/docs/WDEN.September%20Newsletter2011.pdf