Second Annual Eat Smart, Move More…Maintain, Don’t Gain! Holiday Challenge Kicks off November 19th
Worried about Holiday Hangover, that embarrassing moment when you realize that those extra pounds you gain over the holidays are causing your belly to hang over your now-tight pants? If so, join the second annual Eat Smart, Move More…Maintain, don’t gain! Holiday Challenge.
Register now at www.MyEatSmartMoveMore.com, to join this free six-week weight maintenance challenge. The goal is to not gain any weight over the holidays. It’s free, and all you need is an email address to sign up.
The challenge is designed to help people manage the triggers that cause them to gain weight over the holidays. Each week, participants will receive a free newsletter via email containing tips on managing holiday stress, giving healthy gifts, squeezing in physical activity and navigating parties. Recipes for quick, easy, healthy dinners to prepare on busy nights and for healthier holiday goodies are also included. A food diary to track food and drink, an activity log to track activity, and a weight log are available to download from the website.
Registration for the Eat Smart, Move More…Maintain, don’t gain! Holiday Challenge opens November 1. The Challenge will kick-off with its first newsletter on November 19. Visit www.MyEatSmartMoveMore.com to join today!
Tuesday, November 6, 2007
Fall Fitness Challenge Logs Due by November 19th
Don't forget to turn in your Fall Fitness Challenge activity logs by November 19th to be eligible for prizes. Prizes include pedometers, fitness bands, and calorie counter books.
Just send the log to:
Wilkes County Health Department
306 College Street
Wilkesboro, NC 28697
Just send the log to:
Wilkes County Health Department
306 College Street
Wilkesboro, NC 28697
Wednesday, October 10, 2007
Some Sweat Better than No Sweat
Study after study has pointed to the cancer-beating power of exercise. Research from Norway has found that even a small dose of exercise can have big benefits. A 2006 study of over 29,000 men published in the International Journal of Cancer shows that men who exercised just once a week had a 30% lower risk of metastatic prostate cancer (cancer that has spread, or metastasized, to the lymph nodes or other areas of the body) than did men who didn't work out at all. Increasing the frequency, duration, and intensity of the exercise correlated with a further, gradual reduction in risk.
So What Does This Mean? Just one bout of weekend warriorism -- a company softball game, pickup basketball, racquetball with your buddy -- might qualify you for inclusion in the cancer-free 30 percent.
For the most benefit it is recommended that you get 30 minutes of physical activity, 5 days per week. The above study shows that some physical activity (1 day per week) is better than no physical activity in regards to preventing prostate cancer.
So What Does This Mean? Just one bout of weekend warriorism -- a company softball game, pickup basketball, racquetball with your buddy -- might qualify you for inclusion in the cancer-free 30 percent.
For the most benefit it is recommended that you get 30 minutes of physical activity, 5 days per week. The above study shows that some physical activity (1 day per week) is better than no physical activity in regards to preventing prostate cancer.
Tuesday, October 9, 2007
Get On The Train
All aboard! I want to invite everyone on the train. Most people that get on a train, bus, airplane, or even in a car know where they are going. So where is your train going? I want to give everyone a ticket to get on the HEALTH TRAIN. The Health Train is a great ride and there is a simple way to get a ticket. You have to do 4 things to get a ticket on the HEALTH TRAIN:
1. Move More - Your body needs 30 minutes per day, 5 days a week. You don't need to run a marathon, just take a brisk walk outside or rake some leaves this fall. You may want to handwash your car or SUV - that counts, too! Say you don't have time, well learn how to tame the tube (a.k.a. turn off the TV) and you will have more than enough time.
2. Eat Smart - What is healthy eating? There are several hundred fad diets out there, but they simplest way to eat healthy is to eat your fruits, veggies, lean meats and whole grains. Drink lots of water and stay away from sugary soft drinks. Try to eat your fruits raw, and steam or lightly cook your veggies to keep the nutrients in them and not boiled out in the water.
Half way to getting your ticket.
3. Get Plenty of Sleep - How much is plenty? The recommended level of sleep is between 7 to 8 hours. Some people need less and some need more. Determine the exact time you need to get up each morning. For one week go to bed 15 minutes earlier than usual. The next week go to bed 15 minutes earlier than the week before. When you can wake up without an alarm clock you are getting enough sleep.
4. Get Screened - What do you mean? If you are a man get checked out for prostate testicular cancer. Women need to get mammograms and papsmears. Both sexes need to have screenings for colon and skin cancers and we need to get annual physicals and blood tests.
Prevention is the key, excuse ticket to the HEALTH TRAIN, so rememeber the way to get your ticket is to:
1. MOVE MORE
2. EAT SMART
3. GET PLENTY OF SLEEP
4. GET SCREENED
Your tickets is waiting, so either follow the above advice to get a ticket or kick things up a notch and try to upgrade your ticket to first class on the HEALTH TRAIN!
1. Move More - Your body needs 30 minutes per day, 5 days a week. You don't need to run a marathon, just take a brisk walk outside or rake some leaves this fall. You may want to handwash your car or SUV - that counts, too! Say you don't have time, well learn how to tame the tube (a.k.a. turn off the TV) and you will have more than enough time.
2. Eat Smart - What is healthy eating? There are several hundred fad diets out there, but they simplest way to eat healthy is to eat your fruits, veggies, lean meats and whole grains. Drink lots of water and stay away from sugary soft drinks. Try to eat your fruits raw, and steam or lightly cook your veggies to keep the nutrients in them and not boiled out in the water.
Half way to getting your ticket.
3. Get Plenty of Sleep - How much is plenty? The recommended level of sleep is between 7 to 8 hours. Some people need less and some need more. Determine the exact time you need to get up each morning. For one week go to bed 15 minutes earlier than usual. The next week go to bed 15 minutes earlier than the week before. When you can wake up without an alarm clock you are getting enough sleep.
4. Get Screened - What do you mean? If you are a man get checked out for prostate testicular cancer. Women need to get mammograms and papsmears. Both sexes need to have screenings for colon and skin cancers and we need to get annual physicals and blood tests.
Prevention is the key, excuse ticket to the HEALTH TRAIN, so rememeber the way to get your ticket is to:
1. MOVE MORE
2. EAT SMART
3. GET PLENTY OF SLEEP
4. GET SCREENED
Your tickets is waiting, so either follow the above advice to get a ticket or kick things up a notch and try to upgrade your ticket to first class on the HEALTH TRAIN!
Friday, September 21, 2007
30 / 5 / 365
Three numbers to remember 30, 5, and 365.
30 - The Surgeon General recommends that adults get 30 minutes of moderate physical activity five days per week. Moderate physical activity can be brisk walking, bicycling, raking leaves, or push mowing the yard.
5 - Each person should eat 5 servings of fruits and vegetables per day. What is a serving? 1 medium apple or a cup of cooked green beans cound as a serving each. 8 oz of orange juice count as a serving, but don't get all your servings from fruit juices because whole fruits have more fiber and less sugar than juices.
365 - This stands for 365,000 deaths each year in the US that are caused by persons not getting enough physical activity and eating a poor diet. That is 1,000 persons per day who die! If people were more physically active and ate better less people would die from heart disease, stroke, certain forms of cancer, and lots of other diseases.
Being active and eating healthy is simple but not always easy to do. If you miss 1 day it won't kill you, but those days turn into weeks and the next thing you know you are really out of shape. If you have slipped and need to get back in shape, then start small. Remember that "Rome wasn't built in a day," so start walking a little bit each day. Increase it by a few minutes each time out, try to add an apple to your diet each day and cut out the soft drink. Small steps add up to big strides, so you remember you can do it.
I like this quote from former NFL coach Mike Ditka, "I don't think anything is unrealistic if you believe you can do it." You have to believe in yourself and realize that you can do it. It make take some time but it will be worth the effort. So take that first step, put on some comfortable shoes and take a walk. If you are already active, then try and kick it up a notch! Go the extra mile! Your body will thank you later.
If you haven't heard of it yet, try the Fall Fitness Challenge. It is a 6-week challenge to get Wilkes County residents physically active. See earlier posts about places to pick up the activity log, and how to track your physcial activity.
Good Luck and Get Moving!
30 - The Surgeon General recommends that adults get 30 minutes of moderate physical activity five days per week. Moderate physical activity can be brisk walking, bicycling, raking leaves, or push mowing the yard.
5 - Each person should eat 5 servings of fruits and vegetables per day. What is a serving? 1 medium apple or a cup of cooked green beans cound as a serving each. 8 oz of orange juice count as a serving, but don't get all your servings from fruit juices because whole fruits have more fiber and less sugar than juices.
365 - This stands for 365,000 deaths each year in the US that are caused by persons not getting enough physical activity and eating a poor diet. That is 1,000 persons per day who die! If people were more physically active and ate better less people would die from heart disease, stroke, certain forms of cancer, and lots of other diseases.
Being active and eating healthy is simple but not always easy to do. If you miss 1 day it won't kill you, but those days turn into weeks and the next thing you know you are really out of shape. If you have slipped and need to get back in shape, then start small. Remember that "Rome wasn't built in a day," so start walking a little bit each day. Increase it by a few minutes each time out, try to add an apple to your diet each day and cut out the soft drink. Small steps add up to big strides, so you remember you can do it.
I like this quote from former NFL coach Mike Ditka, "I don't think anything is unrealistic if you believe you can do it." You have to believe in yourself and realize that you can do it. It make take some time but it will be worth the effort. So take that first step, put on some comfortable shoes and take a walk. If you are already active, then try and kick it up a notch! Go the extra mile! Your body will thank you later.
If you haven't heard of it yet, try the Fall Fitness Challenge. It is a 6-week challenge to get Wilkes County residents physically active. See earlier posts about places to pick up the activity log, and how to track your physcial activity.
Good Luck and Get Moving!
Friday, September 7, 2007
Pick Up Fall Fitness Challenge Activity Logs
Activity Logs can be picked up at the following locations:
Wilkes Family YMCA
Wellness Center
Wilkes County Health Department
Wilkes Journal Patriot
The Record
Would you like a copy mailed to you? Would your civic group or church like to give out copies to its members? Call 651-7449 to ask for copies or post a message to this blog.
Wilkes Family YMCA
Wellness Center
Wilkes County Health Department
Wilkes Journal Patriot
The Record
Would you like a copy mailed to you? Would your civic group or church like to give out copies to its members? Call 651-7449 to ask for copies or post a message to this blog.
Thursday, August 30, 2007
Fall Fitness Challenge to Begin September 23rd
The Fall Fitness Challenge will start soon on September 23rd. The challenge is to get 30 minutes of physical activity five days per week. To help you meet the challenge we are changing the month of October to "Walktober in Wilkes" During Walktober their will be group walks at the following locations in Wilkes County:
Move More Mondays – meet at the CVS Trailhead near the hospital at 12 noon each Monday in October for a 30-minute walk along the Yadkin River Greenway.
Tuesdays Evenings in Ronda – meet at the Ronda Memorial Park in Ronda at 5:30pm each Tuesday in October for a 30-minute walk around the park.
Walking Wednesdays – meet at Melody Square in North Wilkesboro at 12 noon each Wednesday in October for a 30-minute walk through downtown.
Cub Creek Thursdays – meet at Cub Creek Park at 8:00am each Thursday in October for a 30-minute walk.
Get Fit Fridays - meet behind the Wilkes Family YMCA at 9:00am each Friday in October for a 30-minute walk along the Yadkin River Greenway.
Each walk will be at a slow to moderate pace.
For more information on the walks or to get a Fall Fitness Challenge log call 651-7449.
Move More Mondays – meet at the CVS Trailhead near the hospital at 12 noon each Monday in October for a 30-minute walk along the Yadkin River Greenway.
Tuesdays Evenings in Ronda – meet at the Ronda Memorial Park in Ronda at 5:30pm each Tuesday in October for a 30-minute walk around the park.
Walking Wednesdays – meet at Melody Square in North Wilkesboro at 12 noon each Wednesday in October for a 30-minute walk through downtown.
Cub Creek Thursdays – meet at Cub Creek Park at 8:00am each Thursday in October for a 30-minute walk.
Get Fit Fridays - meet behind the Wilkes Family YMCA at 9:00am each Friday in October for a 30-minute walk along the Yadkin River Greenway.
Each walk will be at a slow to moderate pace.
For more information on the walks or to get a Fall Fitness Challenge log call 651-7449.
Friday, August 24, 2007
Fall Fitness Challenge
What: Wilkes Community Health Council's 1st Annual 6-week Fall Fitness Challenge
Who: Anybody 10 years or older
How: Be physically active (bike, run, walk, swim, play tag, garden, push mow, lift weights, etc.). Track your physical activity on a log for 6 weeks beginning the first day of Fall from September 23rd to November 3rd and send it to:
Wilkes County Health Department
Attn: Fall Fitness Challenge
306 College Street
Wilkesboro, NC 28697
Prizes: Be eligible for prizes from local businesses.
Why: There are so many benefits to being physically active. Decrease your risk of heart attack and stroke, decreases blood pressure, helps you focus at work or in school, gives you more energy, helps you lose weight or keep your weight in check.
Physical activity help you live longer and feel better, it can relieve depression for some people, too. If the benefits of physical activity were put in a pill there would be lines at every pharmacy. It is great for your body, you and I were meant to be moving.
So get up and get moving. If you don't have the time to take 30 minutes all at once, then break up the time. Try two 15-minutes walks or three 10-minutes walks. Try walking the dog, handwashing the car, gardening, push mowing that yard, play kick ball in the front yard (after you push mow), park farther away at the grocery store, take a quick walk at lunch, take the stairs. If you try hard enough you can fit 30 minutes in. Got kids, take them for walk. Are you a kid, take your parents for a walk. It will a good time to talk and get to know each other better.
Get up and get moving. Track it, send the log in, and you may win!
For a log call 336.651.7449
Who: Anybody 10 years or older
How: Be physically active (bike, run, walk, swim, play tag, garden, push mow, lift weights, etc.). Track your physical activity on a log for 6 weeks beginning the first day of Fall from September 23rd to November 3rd and send it to:
Wilkes County Health Department
Attn: Fall Fitness Challenge
306 College Street
Wilkesboro, NC 28697
Prizes: Be eligible for prizes from local businesses.
Why: There are so many benefits to being physically active. Decrease your risk of heart attack and stroke, decreases blood pressure, helps you focus at work or in school, gives you more energy, helps you lose weight or keep your weight in check.
Physical activity help you live longer and feel better, it can relieve depression for some people, too. If the benefits of physical activity were put in a pill there would be lines at every pharmacy. It is great for your body, you and I were meant to be moving.
So get up and get moving. If you don't have the time to take 30 minutes all at once, then break up the time. Try two 15-minutes walks or three 10-minutes walks. Try walking the dog, handwashing the car, gardening, push mowing that yard, play kick ball in the front yard (after you push mow), park farther away at the grocery store, take a quick walk at lunch, take the stairs. If you try hard enough you can fit 30 minutes in. Got kids, take them for walk. Are you a kid, take your parents for a walk. It will a good time to talk and get to know each other better.
Get up and get moving. Track it, send the log in, and you may win!
For a log call 336.651.7449
Wednesday, August 22, 2007
Low-Cost Mammograms and Papsmears Offered by Wilkes County Health Department
Breast cancer is the most common type of cancer among women. It is recommended that women start getting mammograms at age 40 along with self-breast exams and clinical breast exams.
Cervical cancer at one time was the leading cause of cancer death among women. Women should have a Pap test every 3 years, this is the most effective way to prevent cervical cancer.
These tests are made available through the Breast & Cervical Cancer Control Project (BCCCP) for women between the ages of 40-64 years. For more information contact Brenda Stanley, RN, BCCCP Coordinator at the Wilkes County Health Department at 651-7484.
Cervical cancer at one time was the leading cause of cancer death among women. Women should have a Pap test every 3 years, this is the most effective way to prevent cervical cancer.
These tests are made available through the Breast & Cervical Cancer Control Project (BCCCP) for women between the ages of 40-64 years. For more information contact Brenda Stanley, RN, BCCCP Coordinator at the Wilkes County Health Department at 651-7484.
Tuesday, August 21, 2007
FREE MEN'S PROSTATE CANCER SCREENING
Did you know that prostate cancer strikes 1 in 6 men. Get screened for FREE!
FREE prostate cancer screenings available for men 50 years and older, African-American men 45 years and older, or men who have a family history.
When:
Friday, September 21
Where:
Piedmont Urology
1915 West Park Drive
Suite 101
Time: 9am - 3pm
Call Piedmont Urology for an appointment at 838-5655
Walk-ins Welcome
Sponsors:
Dr. John Hettiarachi-Piedmont Urology
North Wilkesboro Rotary Club
Wilkes Regional Medical Center
Wilkes County Health Department
Oncura
Astra Zenica
Indevus Pharmaceuticals
American Cancer Society
FREE prostate cancer screenings available for men 50 years and older, African-American men 45 years and older, or men who have a family history.
When:
Friday, September 21
Where:
Piedmont Urology
1915 West Park Drive
Suite 101
Time: 9am - 3pm
Call Piedmont Urology for an appointment at 838-5655
Walk-ins Welcome
Sponsors:
Dr. John Hettiarachi-Piedmont Urology
North Wilkesboro Rotary Club
Wilkes Regional Medical Center
Wilkes County Health Department
Oncura
Astra Zenica
Indevus Pharmaceuticals
American Cancer Society
Are You Ready For The Challenge?
Starting September 23rd all persons who work or live in Wilkes County can Take the Fall Fitness Challenge (FFC). The FFC is open to anyone 10 years or older. Keep checking this site for more information on the challenge.
Monday, August 20, 2007
Will you take the challenge?
Starting September 23rd you can begin the Fall Fitness Challenge (FFC). This is a 6-week challenge for all residents to be more active.
The FFC is open to anyone living or working in Wilkes County 10 years or older, you just need to do the following:
The FFC is open to anyone living or working in Wilkes County 10 years or older, you just need to do the following:
- Get Moving - get at least 30 minutes of physical activity (walk, bike, run, swim, rake leaves, etc.) per day, and try for 5 days per week.
- Track It - record your physical activity on a log (provided).
- Send It In - for a chance to win free prizes from our sponsors.
ARE YOU READY FOR THE CHALLENGE?
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