#29 large newsletter
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48227 West Farrell Road
Maricopa, Arizona 85139
Tel: (520) 568-1080
Fax: (520) 568-1081
Volume 29Volume 29Volume 29 Fall 2012Fall 2012Fall 2012
We all know that it’s hard trying to find
time to get a little time to exercise. We get up
in the morning, fix something to eat. Work all
day, get dinner ready. Then by the time it’s all
over and done with. It’s time for sleep.
Time and time again you hear that we need
to have some sort of exercise in our daily rou-
tines. We are in an age of fast is essential.
Fast food, fast wireless, fast work week, the
last thing on our minds is exercise.
According to the American College of
Sports Medicine states, we “need to get at least
150 minutes of exercise each week”. Where
do we have time for 150 minutes of exercise
you might be saying? What about 10 minutes
here, 20 there for a quick workout or a walk
around the track.
Here are some pointers to help you get your
fitness on:
1. Be realistic. Nobody knows you than you
know yourself. “No Pain, No Gain” should
not be your mantra or a train of thought. If
you know you cannot do it, then you
should not be trying it.
2. Don’t do all in one day. I don’t know
how many times I’ve stressed this a lot.
Reason why it’s 150 minutes? It’s to be
accountable, and to have you become a
goal oriented person toward health and fit-
ness. It’s like savoring that delicious meal,
tasting every ingredient’s. Not wolfing it
down in 1 minute.
3. Don’t get discouraged if you can’t make
it to 150 minutes. Not everyone can make
the whole 150 minutes. Do what you are
able to do, it’s not a race.
4. Set a realistic schedule for yourself.
Remember you know what’s in your own
schedule. If you know that 10 minutes is
all you have then you can set that time for
a walk or some push-ups and some stretch-
ing.
5. Moderate-intensity activity. Get to the
point where you feel the sweat coming out.
I know it sounds gross, but that’s an indi-
cator that you are working it. Examples of
what moderate-intensity is not: a walking
speed at home, standing, working out with
very light weights, cleaning a room or
home. It’s where you would have to get
your heart rate up and actually feel the
exercise working.
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
10 minutes
on the track.
5 minutes
stretching.
30 minutes
on an exer-
cise dvd
5 minutes on
stretching.
15 on the
treadmill at
lunch time.
Off 15 minutes
on the re-
sistance ma-
chines.
10 minutes
walking in
the morning.
20 minutes
jogging.
30 minutes
on exercise
dvd.
Here’s an example of how to set up your workout schedule:
As you can see that you really don’t have to do all of the 150 minutes of exercise recommenda-
tion all at once. Spread it all out over the course of the week. The key is just finding that time to
get your fitness in.
How to fit fitness in By: Thomas Yazzie, MFS
LUNCH IDEA
HANDOUTS Egg Salad on
lettuce with homemade
Wheat Crackers. Homemade
Granola and cucumber rounds.
Spinach salad with feta
cheese, almonds,
grape tomatoes.
strawberries, turkey and cheese rolled in a whole wheat
flour tortilla.
Strawberries & Grapes, Homemade
blueberry Banana Bread.
Chicken, tomato, onion
and mushroom kabobs over a
blend of Israeli style couscous, orzo, baby garbanzo Beans, red
quinoa, baby spinach, red pepper and feta cheese salad.
Rice, ½ Hard Boiled egg,
Turkey, Carrot and cheese kabobs,
cucumber slices and for
desert celery, apple, strawberries and grapes with peanut butter for dipping.
Sacred Trail Therapeutic Shoes
The Ak-Chin Health Education Department is proud to offer Sacred Trail Signature
Collection therapeutic shoes. We have partnered with Sole Nation Health to provide a
high quality shoe available for Ak-Chin. This shoe is designed to help prevent diabetic
related foot problems. The shoes have shock absorbing gel to help ease the excessive
pressures in these areas while walking.
In addition, the diagonal patterns under the forefoot helps direct a proper walking
gait easing excessive pressures under the toes. Each pair of shoes comes with a specifi-
cally designed arch support, and a pressure reducing rocker bottom outsole for greater
side-to-side support and balance.
Who is eligible for shoes and how much do they cost: The shoes are FREE to Ak-
Chin Community members who have had a documented podiatry appointment in the last
year and a special modification shoe has not been prescribed.
For questions and more information please call Ak-Chin Health Education at 568-1082.
AkAkAk---Chin Healthy TimesChin Healthy TimesChin Healthy Times Page 2 Page 2 Page 2
We have heard this from our family members
and friends. “My lower back hurts!” The first thing
we do is take pain medication, and rub something
smelly on ourselves, and say man…..that stinks and
feels good. Then after awhile they get that feeling
again, the pain. I’ll give you the low down on this
ever going struggle.
The Nature and Scope of the Problem.
Low back pain, injury and other back disorders
may be the most pressing health problem in mod-
ern America, at least in terms of prevalence if not
severity. Low back problems may affect as many
as 80% of all persons during their lifetime.
In 2003, for example approximately $26 bil-
lion was spent in treating back problems and bil-
lions more were attributed to lost work days, wages
and productivity.
Plus, and this is astounding…it represents the
largest single contributor to injury costs and insur-
ance claims in the manufacturing environment and
an appreciable percentage of total injury costs in all
work environments. Makes you wonder how you
sit at your desk or in your vehicle huh? (Now every
one who reads this is sitting straight by now).
Facts related to on-the-job back injuries in-
clude, but are not necessarily limited to, the fol-
lowing:
Fact: More than one out of five work-related inju-
ries is a back injury.
Fact: Work accident injuries to the back occur
nearly twice as often as any other injury.
Fact: Back injuries cause more than 100 million
lost workdays annually.
Fact: several factors, including type of work,
noise, temperature and design of the workspace,
can influence the safety of a workplace.
Fact: Training and education on proper lifting
techniques can prevent avoidable back injuries.
Fact: Personal risk factors such as age, sex,
strength and fitness influence a person’s potential
for injury.
This doesn’t mean, however, that doctors are
visited each time a back problem surfaces. In fact,
low back pain usually occurs spontaneously and, in
most cases, is either self-correcting or gets better
with treatment. 80-90% of low back problems get
better within 3 months and only about 1 percent of
all lower back problems require surgical interven-
tions.
How the back works and why is my other side
longer than my other side???
The back is an intricate network of bones, mus-
cles, ligaments, discs and nerves. You have the
Spinal Column, it’s the primary mover for the
back, it protects the spinal cord. You have the
vertebrae , which is broken down to 5 regions, the
cervical, thoracic, lumbar (which holds all the
weight of the body), sacrum and the coccyx. And
approximately 400 muscles work together to stabi-
lize the spine and pelvic bone, maintain proper pos-
ture and allow movement. More than 1,000 ten-
dons attach these muscles to the bones. The
spine’s alignment is maintained by ligaments,
which are bands of tissue between the bones. The
ligaments provide the movements to bend and
curve. I want you to know how the back works and
now to the meat and potatoes part….
Risks associated with low back pain.
Understanding on how the back works and
knowing the risk factors will help you understand
and how to spot these risk factors that contribute to
your back pain… now here we go:
1. Prolong sitting: a sedentary lifestyle leads to
muscular atrophy or your losing you muscles
man! The law of Use and Disuse applies; use it
or lose it. Weak muscles do not provide good
support and /or mobility.
2. Improper sitting/posture in general: Do I need
to say more?
3. Upper body obesity: Some conditions predis-
pose the hip bon to forward displacement, ex-
aggerating the lumbar curve, pressuring the
soft and bony structures of the lower back, pro-
ducing pain. Abnormally large abdomens in
men and during pregnancy in women are good
examples of these conditions. The wearing of
high heels by women can also trigger back
problems due to forward hip displacement.
Watch your stilettos..
4. Emotional stress/anxiety: Muscular tension
will aggravate the tension of this due to physio-
logical events that will contribute to neck,
shoulders, back and hips.
5. Occupation: We heard this a lot at work during
orientation and wellness courses, lift with your
legs, sit straight at your desks, don’t slouch.
And …they were right.
6. Aging: This is the normal wear and tear of the
body, as we reach those good ‘ol days. And
the only way that we can keep our backs in
good health is to listen to our bodies.
7. Then we have the others, like muscular weak-
ness or imbalance, Sports, Psychological fac-
tors, and Cigarette smoking (due to the carbon
monoxide binds to red blood cells about 200
times as strongly as oxygen. When tissues are
deprived of oxygen, they tend to age/
degenerate more rapidly.)
I hope this has been an interesting subject and
will shed some light on the subject of Lower back
pains and syndrome. I have seen this with some of
my former clients that I have worked with, and
more or the same is in the risks that I have men-
tioned earlier. Most of the time it’s the obesity
factor which plays a major role due to the hip
displacements. And how the body will compensate
for the other side due to the muscle imbalances.
If have any questions or need more information
on this. Feel free to come by the office and chat
with us. And have a smashing weekend, and get at
least one fruit a day.
One Love…
Foods That Can
Help Reduce
Arthritis
Inflammation
As of late the weather is turning cold and
with it can bring arthritis. There are certain
foods and spices that can help tame the in-
flammation. Eating a high fiber diet is just
what you need. Remember to eat at least
five servings of vegetables a day. Choosing
veggies that are brightly colored and dark
green in color are best. Below are some
foods that can help.
Fruits and Vegetables:
cherries (tart), strawber-
ries, sweet potatoes, or-
anges, broccoli, blueber-
ries, spinach, turnip
greens, apricots, canta-
loupe, sweet red pep-
pers, kale, elderberries,
raspberries, boysenberries and butternut
squash. Both carrots and tomatoes are better
cooked rather than fresh to receive maxi-
mum anti-oxidants.
Fats and Oils: Taking a
fish oil supplement or
eating fish at least 3
times a week (usually
cold water oily fish
such as salmon, herring,
rainbow trout, ancho-
vies, sardines and pacific oysters), extra vir-
gin olive oil in food preparation (raw or
cooked) and Flaxseed oil (uncooked). You
can always use walnut oil and grape seed oil
as well. Pumpkin seeds, tofu, and soy beans.
Spices: Ginger, turmeric and chili peppers.
Either black or green tea is good as well.
Proteins: Tuna in water, Brazil Nuts, lean
beef, turkey, crab and shrimp.
Eating a nutritious diet is best. Losing
weight can help arthritis and remember the
foods above should be eaten in controlled
portions.
If you have any questions or concerns about
the above article please allow us to help you
at the Ak-Chin Health Education Depart-
ment (520) 568-1080.
Lower Back
Syndrome By: Thomas Yazzie, MFS
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