fit for business march 2011

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Newsletter for health and wellness


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    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

    2, 6

    Exerciser of the... 3

    Dear Bennie 4

    Shiftworker News 5


    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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    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 4 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 wont 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 youve 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.

    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

    Cont on page 6

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    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 Ill run or use the EFX two to three days per week. Lately Ive been alternating this with a kettlebell workout which Ive 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 frequentor at least longer lasting, as I age) and to maintain strength and flexibility to avoid injuries.

    Wellness Center News

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    Your benefits information

    Dear Bennie,

    I got remarried several years ago and cant 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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    Regular stretching is one-third of the exercise equation. Whats 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


    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