Download - Fit For Business March 2011
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SPECIAL POINTS OF INTEREST:
Americans eat an aver-age of 19.6 lbs of ap-ples each year.
One medium size or-ange contains all of the daily vitamin C requirements.
Green bell peppers have twice as much vitamin C as citrus fruit, red peppers have three times as much.
MARCH 2011
Fit For Business CITY OF EUGENE
National Nutri-tional Month
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Exerciser of the... 3
Dear Bennie 4
Shiftworker News 5
INS IDE THIS ISSUE:
Sponsored by the Health & Benefits Program
For help with an ex-ercise program or
workstation ergonomics call the
Health & Fitness Director at 682-5610.
Each month, Dear Bennie will provide info
on our Benefits.
Our
mom was
correct,
we need to eat our
fruits and veggies on
a daily
basis for good health!
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FIT FOR BUSINESS
National Nutrition Month
is a nutrition education and information cam-
paign created annually in March by the Ameri-
can Dietetic Association. The campaign focuses
attention on the importance of making informed
food choices and developing sound eating and
physical activity habits.
It's hard to argue with the health
benefits of a diet rich in vegetables
and fruits: lower blood pressure re-
duced risk of heart disease and
stroke, and probably some cancers;
lower risk of eye and digestive prob-
lems; and a mellowing effect on blood sugar
that can help keep appetite in check.
Most people should aim for at least nine
servings (at least 4½ cups) of vegetables
and fruits a day, and potatoes don't count.
Go for a variety of kinds and colors of pro-
duce, to give your body the mix of nutrients
it needs. Best bets? Dark leafy greens,
cooked tomatoes, and anything that's a rich
yellow, orange, or red color.
Wow, 9 servings is a lot eve-
ryday. For most of us, jump-
ing to 9 servings a day will
most definitely cause some
type of gastrointestinal
stress which won’t be pleas-
ant. Instead, start with
where you are at right now,
zero servings, one, two,
three, or whatever, and then
try to increase one serving
per week up to five servings per day. Hang
out there for 2-3 weeks, then start again by
adding one serving per week until you have
reached 8 or 9 servings per day. This will be
a great feat in itself, and you will be the
healthiest you’ve ever been.
Over the past 30 years or so, researchers
have developed a solid base of science to
back up what generations of
mothers preached (but didn't
always practice themselves).
Early on, fruits and vegetables
were acclaimed as cancer-
fighting foods. In fact, the ubiq-
uitous 5 A Day message (now
quietly changing to Fruits and Veggies: More
Matters) seen in produce aisles, magazine
ads, and schools was supported in part by
the National Cancer Institute. The latest re-
search, though, suggests that the biggest
payoff from eating fruits and vegetables is
for the heart.
http://www.fruitsandveggiesmatter.gov/form.html
There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke.
The largest and longest study
to date, done as part of the
Harvard-based Nurses' Health
Study and Health Professionals
Follow-up Study, included al-
most 110,000 men and women
whose health and dietary
Con’t on page 6
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FIT FOR BUSINESS
Exercise Classes at the Wellness Center NIA
Class combines dance, yoga, and martial arts.
Come and have fun on Fri-days at 12 noon.
Yoga A great way to relax
and find a new balance!
Body Transformation With one light kettlebell your body will be trans-
formed in 8 weeks.
Check out the website for times and descriptions of the class: FitCity Exercise Classes
Trevor Taylor Natural Areas Restoration Supervisor
I oversee restoration and enhancement projects in natural areas around the City. My team helps recover endan-gered species, enhances threatened oak and prairie habitats, restores wetlands and waterways, protects
biodiversity, and helps provide a variety of ecosystem services throughout our park system.
I try to work out 5 days a week mixing weight training with cardio. Typically I’ll run or use the EFX two to three days per week. Lately I’ve been alternating this with a kettlebell workout which I’ve really been enjoying. Kettle- bells have helped me strengthen my core while also improving balance, flexi-bility and overall strength. I finish each workout with about 15 minutes of yoga-like stretching. On top of these activities, I also bike to work.
I feel so fortunate to have a workout facility available at 1820 Roosevelt. Exercising is a central part of my day and having easy access to the small, but well equipped, gym out here is very much appreci-ated by me and my coworkers. Exercising accomplishes three main purposes for me. First, it pro-vides a venue to de-stress and re-energize during my work day. Second, as I age, I find that regular exercise is critical to help me stay in shape to continue doing activities I love. Third, I use the gym to help me recover from injuries (which seem more frequent…or at least longer lasting, as I age) and to maintain strength and flexibility to avoid injuries.
Wellness Center News
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FIT FOR BUSINESS
Your benefits information
Dear Bennie,
I got remarried several years ago and can’t remember whether I submitted updated benefi-ciary forms to include my new spouse, in addition to my two children from a previous mar-riage. How can I find out who is currently listed on my various beneficiary forms?
Beneficiary Memory Lapse in Eugene
Dear Memory Lapse,
Because many life changes happen unexpectedly, hav-ing your current wishes on file is crucial, so I applaud your forethought.
Most beneficiary forms are on file with the benefit car-rier, so the City of Eugene Benefits Program may not have access to your beneficiary information. The easiest way to make sure your beneficiaries are updated is to submit a new beneficiary form, all of which are located on the Benefits website: Beneficiary Form Links and Information.
Some key points to remember when filling out the forms are to spell your beneficiaries names correctly, do not fill the form out in pencil, and always remember to sign your name. Other helpful hints are provided on the Benefits website.
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FIT FOR BUSINESS
QUICK S T R E T C H SESSION
Regular stretching is one-third of the exercise equation. What’s the upside to stretching? It helps
build flexibility and strength that your muscles need. Here are three gentle stretch sessions to try
today during your workshift on a break. Hold each stretch gently (no pain) for 10 to 30 seconds,
but be sure not to overstretch.
The neck bender. Tilt your head to the right, keeping shoulders down.
Place your right hand on the left side of your head. Gently move your
head toward the right shoulder, just until you feel a slight release of
tension and hold for 10-30 seconds. Repeat on other side.
The calf extender. Stand two to three feet from a wall and your feet
pointing at the wall. Have your feet spread apart like the picture and
lean into the wall. Keep the back leg straight and the heel flat on the
ground. Lean into the wall until you feel a stretch in your back calf
muscle. You should feel a gentle stretch. Hold this position for 10-30
seconds and repeat on other side.
The thigh suspender. Standing (the balance is the difficult part, hold
on to something to help balance), Raise your left foot towards your
buttocks and grasp with your left hand. Pull your foot towards the but
tocks until you feel a gentle stretch in the front of the thigh. Hold for
10-30 seconds and repeat with other leg.
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Eugene Wellness Center 1010 Oak Street
Eugene, OR 97401
City of Eugene
Phone: 541-682-5610 Fax: 541-682-5429
E-mail: [email protected] www.eugene-or.gov/healthandfitness
habits were followed for 14 years. The higher the average daily intake of
fruits and vegetables, the lower the chances of developing cardiovascular
disease. Compared with those in the lowest category of fruit and vegeta-
ble intake (less than 1.5 servings a day), those who averaged 8 or more
servings a day were 30 percent less likely to have had a heart attack or
stroke. Although all fruits and vegetables likely contribute to this benefit,
green leafy vegetables such as lettuce, spinach, swiss chard, and mustard
greens; cruciferous vegetables such as broccoli, cauliflower, cabbage,
brussels sprouts, bok choy, and kale; and citrus fruits such as oranges,
lemons, limes, and grapefruit (and their juices) make important contribu-
tions.
Vegetables, Fruits, and Blood Pressure High blood pressure is a primary risk factor for heart disease and stroke.
As such, it's a condition that is important to control. Diet can be a very
effective tool for lowering blood pressure. One of the most convincing
associations between diet and blood pres-
sure was found in the Dietary Approaches to
Stop Hypertension (DASH) study.
This trial examined the effect on blood
pressure of a diet that was rich in fruits,
vegetables, and low-fat dairy products and
that restricted the amount of saturated and
total fat. The researchers found that people
with high blood pressure who followed this
diet reduced their systolic blood pressure
(the upper number of a blood pressure
reading) by about 11 mm Hg and their dia-
stolic blood pressure (the lower number)
by almost 6 mm Hg—as much as medica-
tions can achieve. If you have elevated
blood pressure and are interested in see-
ing if fruits and veggies can make a difference with your blood pressure,
contact your physician first!
