SCHOOL HEALTHMONTHLY NEWSLETTER

TUBA CITY COORDINATED APPROACH TO SCHOOL HEALTH PROGRAM

In this issue:

1 Fitnessgram® 101

2 Healthy You = Healthy Families 3 Exercise Friendly Communities

4 Office of Native & Spiritual Medicine

5 Calendar of Events

TCRHCC Hea l th Promot ion Diabetes Prevent ion

Health PromotionDiabetes Prevention Community Health Services Tuba City Regional HealthCare CorporationP.O. Box 600,167 North Main StreetTuba City, AZ 86045(928)283-1420www.tchealth.org

January 2016

The Fitnessgram Philosophy is that “Health come from regular physical activity. Everyone can be active, regardless of age, gender or ability. Physical activity and �tness are for a lifetime. Find something you like and make it personal.”For over 10 years, Fitnessgram assessments have been conduct-ed to determine if a child falls in the healthy zone or unhealthy zone. Fitnessgram assessments are conducted during the Fall and Spring of the school year by your School Health Team. The Health Team tests all students in 5 components of the Fitnessgram which are: • Aerobic Capacity -PACER Run or 1-mile run • Muscular Endurance -Curl-ups • Muscular Strength -Push-ups • Body Composition -Height and Weight • Flexibility -Trunk lift -Sit-n-Reach Fitnessgram is more than an assessment! The data is bene�cial for students, schools, districts, states, and nationally. Students will be able to increase physical activity and promote healthy lifestyles. Fitnessgram at the school level can empower parents and sta� to collaborate and make improvements for a healthier school environment. At the district level the data reinforces and supports teachers to develop a curriculum that is standards based, and at the state and nation-al level; to recognize, and analyze data to look at state and national health programs to support our

local schools in their e�orts to create a safe, healthy learning environment for all students. This year students will be continuing with the Fitnessgram testing and completing the 5 components, also they will be receiving a Fitnessgram Student Report that is similar to a student’s report card. The Fitnessgram Student Report will include the results of the student’s Fitness-gram assessments from the 5 health components. The new Fitnessgram Student Report aide students in improving or maintain-ing their current �tness levels so that they know the relationship between their own scores to the

Fitnessgram Healthy Fitness Zone indicated on the report. Always continue to encourage and motivate students to work hard and be active so that they will enjoy bene�ts of a health-ier lifestyle. The next Fitnessgram testing will be Spring 2016 and each school’s Health Team will notify of dates and times. Any other questions regarding Fitness-gram contact school Health Team Leader.Frank, Julie (2015). Fitnessgram 2015: More Than Assessment. [Powerpoint Slides]. Retrieved from http://www.ashaweb.org/news-events/2015-school-health-conference/.

Fitnessgram® 101by Judie Keyonnie, TCRHCC Youth Physical Activity Specialist

Grade: 9 (Age: 1 4)

Teacher: Teacher, Reporting

School: FG Elementary School

District: FG Demonstration District

Report Date: 9/24/2015

Jogger, Jane (ID:24498)

Past Current

Test Date: 8/31/2015 12/31/2015

Height: 5' 8" 5' 9"

Weight 125 lbs 132 lbs

Aerobic Capacity

42

40.5

30 40 50

Past

CurrentHFZ

NI

NI-HR

Congratulations! Your aerobic capacity is in the Healthy Fitness Zone and you are physically active most days. To maintain health and �tness, continue to participate in physical activities for at least 60 minutes each day. Keep your Body Mass Index (BMI) in the Healthy Fitness Zone.

Current 20M Pacer (laps) 30

Past 20M Pacer (laps) 31

HFZ for 1 4-year-old girls Aerobic Capacity (VO2 Max) ≥ 39.40 ml/kg/min

Musculoskeletal Fitness

12 12

Past Current

02468

1012

Trun

k L

ift (

in)

810

Past Current

0

5

10

15

20

25

Push

-Up

(rep

s)

1922

Past Current

0

10

20

30

Cur

l-Up

(rep

s)

Upper Body Strength/EnduranceHFZ for 14-year-old girls

Push-Up ≥ 7HFZ for 14-year-old girls

Curl-Up ≥ 18HFZ for 14-year-old girlsTrunk Lift: 9 - 12 inches

Trunk Extensor StrengthHFZ for 14-year-old girls

Sit & Reach: ≥ 10 inches on both left & right legs

Flexibility

Your abdominal, trunk, and upper-body strength are all in the Healthy Fitness Zone. To maintain your �tness, be sure that your strength-training activities include exercises for all of these areas. Strength activities should be done at least 3 days per week.Your �exibility is in the Healthy Fitness Zone. Maintain your �exibility by performing stretching exercises and some weight-bearing activity (e.g. running, hopping, jumping or dancing) at least 3 days each week to ensure good bone health.

Abdominal Strength/Endurance

12 in.

12 in.

Past

12 in.

12 in.

Current

Left

Right

HFZ

NI

Physical Activity

Reported Activity/Past 7 Days Days Goal

Aerobic activity for a total of 60 minutes or more 7 7

Muscle strengthening activity 7 3

Bone strengthening activity 7 3

To be healthy and �t, it is important to do some physical activity for a total of 60 minutes or more daily. Aerobic exercise is good for your heart and body composition. Muscular and bone-strengthening exercises are good for your muscles and joints. Congratulations! Your results suggest you are doing aerobic activity most or all days and some muscular and bone-strengthening exercises. Keep up the good work!

Body Composition

19

19.5

10 20 30

Past

CurrentNI-HR

NI

HFZ

Very Lean

HFZ for 14-year-old girls Body Mass Index: 16.20 - 23.60

Good news! Your body composition is in the Healthy Fitness Zone. To maintain this healthy level of body composition, remember to: -Be active for at least 60 minutes every day. -Limit screen time to less than 2 hours a day. -Make healthy food choices including fresh fruits and vegetables. -Limit fried foods, foods with added sugars and sugary drinks.

HFZ: Healthy Fitness Zone; NI: Needs Improvement; NI-HR: Needs Improvement - Health Risk

FitnessGram Student Report

FitnessGram.net

A Healthy You = A Healthy Familyby Elena Curley, TCRHCC Diabetes Prevention Health Educator

A Healthy You = A Healthy FamilyGetting your family to eat healthier is quite a challenge, especially when it comes to trying new healthy recipes that involve new fruits or veggies. One way to get kids excited about eating healthy is getting them involved in the cook-ing or meal prepping process (i.e. shopping for food, recipes, etc.). Through meal prepping you can give your kids an idea about plan-ning meals and learning how to prep and cook certain dishes.

It has been shown that kids who are more involved with cooking will start to make good decisions on their own and in regards to the foods they want to eat. That's not to say they'll suddenly want a salad instead of french fries, but the mealtime habits you help create now can lead to a lifetime of health-ier choices. The best way to encourage healthy eating is to start eating healthy yourself. Kids mimic what they see, if they see that you’re

eating healthier and exercising more they will want to do the same. So, send your kids the right mes-sage and make mindful changes in your lives that you want to see in your kids. Take them shopping, teach them how to prepare and put together meals/snacks. Here’s a little recipe that you can prep at home with your kids, remember to make cooking fun and get them involved. For more information contact the HPDP Center at (928)283-1420.

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Serves 6 Ingredients 2 tsp olive oil1 medium onion, diced and divided2 cups cooked pinto beans (see Note)1 Tbsp chili powder1 tsp ground cumin1/4 tsp ground cayenne pepper1/4 tsp ground black pepper1/2 cup water1 medium tomato, seeded and diced1 medium jalapeño pepper, seeded, deveined and minced1/4 cup cilantro, choppedJuice of 1 lime2 cups cooked brown rice, warmed

1/2 tsp salt2 cups cooked and shredded chicken, warmed1 avocado, peeled, seeded and sliced1 lime, sliced Instructions Add oil to a sauté pan over medium heat. Add half the diced onion and the pinto beans, chili powder, cumin, cayenne pepper, black pepper and water. Sauté, slightly mashing the beans as you sauté until the liquid is absorbed, about 5 minutes. In a small bowl, mix together the tomato, jalapeño pepper, remaining diced onion, cilantro and lime juice. Set aside. Season the brown rice with the salt. In six salad

bowls or soup bowls, divide and layer the brown rice, topped with the cooked pinto beans, chicken, tomato mixture, sliced avocado and 1 slice of lime.Chef Tip: Layer this in a jar and take it to work for a fun, appetizing lunch. It can be eaten hot or cold!

Choices: 2 Starch, 1 Nonstarchy Vegeta-ble, 2 Lean Protein, 1 Fat

Reference & Photos Credits: http://ww-w.diabetes.org/mfa-recipes

Brown Rice & Pinto Bean Bowl with Chicken & Pico De Gallo

Exercise Friendly Communitiesby Brooke Holiday, TCRHCC HPDP Assistant Program Director

According to the 2014 Fall student body mass index trends for the Tuba City Service Area schools, 45.6% of students were reported as either overweight or obese. To combat the obesity epidemic, the Tuba City Health Promotion Diabe-tes Prevention Program continues to team up with local schools and organizations to increase opportu-nities for health education and physical activities. This year we look forward to working with local chapters and their communities to expand

opportunities to be physical active and ways to build healthy lifestyle skills to prevent diabetes. Ideas about walking, running & biking trails are leading the way to trans-form communities into ‘Excercise Friendly Communities’. Thanks to promising new health initiatives coming from the Navajo Nation (NN), we will be partnering up to support the Navajo Nation Trails Initiative. The NN Trails Initiative is designed to help local communities develop trails to promote physical

activity. A team is currenlty working on developing a Trails Toolkit and organizing the Navajo Nation (NN) Trails Conference to help communi-ties with tips and guidance on how to develop trails in your communi-ties. The NN Trails Conference will be held at the Navajo Nation Museum in Window Rock, AZ on February 11 & 12, 2015. For more information contact Tom Riggenbach at chuskaman@ya-hoo.com or view the webite: www.navajoyes.org/ .

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O�ce of Native & Spiritual Medicine Patrick Boone, TCRHCC O�ce of Native & Spritiual Medicine Coordinator

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Coming Soon...

February 2016Departmental Co-Ed Basketball League

Youth Basketball League

March 2016Garden ExpoFor more information conact the HPDP Center at (928)283-1420

The Office of Native and Spiritual Medicine (ONSM) now provides Dine traditional healing services that complement services provided by Tuba City Regional Health Care Corporation (TCRHCC). The program offers traditional intervention and counseling to TCRHCC patients who request for the service thru a writ-ten referral. The Office of Native and Spiritual Medicine works with TCRHCC doctors, nurses, and many more in the hospital to help their patient's healing process. "Traditional healing builds strong relationships between our patients and the health providers and staff," said Patrick Boone, coordinator of ONSM. He says it’s a much needed services for the elders, and anyone else who needs the services. “Medical and behavioral services are working in partnership with the Office of Native Medicine & Spiritu-al Medicine at TCRHCC to support physical, mental, emotional, and spiritual wellness for their patients," said Boone. "To dine' people and most Native Americans, health is a continual process of staying strong spiritually, mentally, and physically," Boone explained. "This strength keeps away or overcomes the forces that cause illness." Through this creative and positive approach, TCRHCC Physicians and

Traditional Consultant are working closely in including patient's cultur-al beliefs and values when providing health care. Boone says, "Promoting Tradi-tional cultural healing is promoting our facility to embrace the practice of a holistic health care system."The Office of Native and Spiritual Medicine was created to promote partnership between traditional Native and Western medicine.The program offers the following services: • Traditional Dine' and Native American Healing Intervention• Traditional Counseling and Consultation• Dine' Cultural EducationOffice of Native and Spiritual Medi-cine services is available for all TCRHCC staff and patients (In-pa-tients and Out-Patient).

For more information, we are locat-ed in the HP/DP trailer across Phar-macy or call the Office of Native and Spiritual Medicine at 928-283-1372 at extension 40016 or ask for Patrick Boone

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JANUARY 2016TCRHCC HEALTH PROMOTION DIABETES PREVENTION

3 4Get Fit Challenge Seminar (530pm) @HPDP CenterFitness Room:Open (6a-7a)Open (1130a-130p)Open (5p-830p)Exercise Room:Hi/lo Impact Aerobics (6a)Body Beast (12p)Insanity Max (525p)Yoga (620p)Spinning (730p)

5Balancing Your Life & Diabetes (8am-2p) @HLCFitness Room:Open (6a-7a)Open (1130a-130p)Open (5p-8p)Exercise Room:Morning Workout (6am)Step Aerobics (12p)Muscle Building & Toning (1230p)Insanity Max (525p)Spinning (6p)Zumba (7p)

6Fitness Room:Open (6a-7a)Open (1130a-130p)Open (5p-830p)Exercise Room:Hi/lo Impact Aerobics (6a)Body Beast (12p)Insanity Max (525p)Yoga (620p)Spinning (730p)

7Fitness Room:Open (6a-7a)Open (1130a-130p)Open (5p-8p)Exercise Room:Morning Workout (6am)Step Aerobics (12p)Muscle Building & Toning (1230p)Insanity Max (525p)Spinning (6p)Zumba (7p)

8Fitness Room:Open (6a-7a)Open (1130a-130p)Open (4p-6p)Exercise Room:Hi/lo Impact Aerobics (6a)Body Beast (12p)Insanity Max (525p)

9

10Get Fit Challenge

Team Tuba City Long Run @ HPDP Center (630am)

11Fitness Room:Open (6a-7a)Open (1130a-130p)Open (5p-830p)Exercise Room:Hi/lo Impact Aerobics (6a)Body Beast (12p)Insanity Max (525p)Yoga (620p)Spinning (730p)

12Balancing Your Life & Diabetes (8am-2p) @HLCFitness Room:Open (6a-7a)Open (1130a-130p)Open (5p-8p)Exercise Room:Morning Workout (6am)Step Aerobics (12p)T25 Alpha (1230p)Insanity Max (525p)Spinning (6p)Zumba (7p)

13Fitness Room:Open (6a-7a)Open (1130a-130p)Open (5p-830p)Exercise Room:Hi/lo Impact Aerobics (6a)Body Beast (12p)Insanity Max (525p)Zumba (620p)Spinning (730p)

14Fitness Room:Open (6a-7a)Open (1130a-130p)Open (5p-8p)Exercise Room:Morning Workout (6am)Step Aerobics (12p)T25 Alpha (1230p)Insanity Max (525p)Spinning (6p)Zumba (7p)

15Fitness Room:Open (6a-7a)Open (1130a-130p)Open (4p-6p)Exercise Room:T25 Alpha (6a)Body Beast (12p)Insanity Max (525p)

16

17PF Chang’s

Half Marathon & Marathon @ Tempe, AZ

18MLK

HOLIDAY(Closed)

19Balancing Your Life & Diabetes (8am-2p) @HLCFitness Room:Open (6a-7a)Open (1130a-130p)Open (5p-8p)Exercise Room:Morning Workout (6am)Step Aerobics (12p)Muscle Building & Toning (1230p)Insanity Max (525p)Spinning (6p)Zumba (7p)

20Fitness Room:Open (6a-7a)Open (1130a-130p)Open (5p-830p)Exercise Room:Hi/lo Impact Aerobics (6a)Body Beast (12p)Insanity Max (525p)Yoga (620p)Spinning (730p)

21Fitness Room:Open (6a-7a)Open (1130a-130p)Open (5p-8p)Exercise Room:Morning Workout (6am)Step Aerobics (12p)Muscle Building & Toning (1230p)Spinning (6p)Zumba (7p)

22Fitness Room:Open (6a-7a)Open (1130a-130p)Open (4p-6p)Exercise Room:Hi/lo Impact Aerobics (6a)Body Beast (12p)Muscle Building & Toning (4p)Insanity Max (525p)

23

24 25Fitness Room:Open (6a-7a)Open (1130a-130p)Open (5p-830p)Exercise Room:Hi/lo Impact Aerobics (6a)Body Beast (12p)Insanity Max (525p)Yoga (620p)Spinning (730p)

26Balancing Your Life & Diabetes (8am-2p) @HLCFitness Room:Open (6a-7a)Open (1130a-130p)Open (5p-8p)Exercise Room:Morning Workout (6am)Step Aerobics (12p)Muscle Building & Toning (1230p)Insanity Max (525p)Spinning (6p)Zumba (7p)

27Fitness Room:Open (6a-7a)Open (1130a-130p)Open (5p-830p)Exercise Room:Hi/lo Impact Aerobics (6a)Body Beast (12p)Insanity Max (525p)Yoga (620p)Spinning (730p)

28Fitness Room:Open (6a-7a)Open (1130a-130p)Open (5p-8p)Exercise Room:Morning Workout (6am)Step Aerobics (12p)Muscle Building & Toning (1230p)Spinning (6p)Zumba (7p)

29Fitness Room:Open (6a-7a)Open (1130a-130p)Open (4p-6p)Exercise Room:Hi/lo Impact Aerobics (6a)Body Beast (12p)Muscle Building & Toning (4p)Insanity Max (525p)

30

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FOR MORE INFORMATION ON OUR EVENTS OR CLASSESPLEASE CONTACT

THE DIABETES TREATMENT &PREVENTION SERVICES OFFICE AT (928)283-1420.

Page 6

Health PromotionDiabetes Prevention

Tuba City Regional Health Care CorporationP.O. Box 600, 167 North Main Street

Tuba City, AZ 86045(928)283-1420

www.tchealth.org

Good Luck to the

PF Chang’s TEAM TUBA CITY!

D I N É N A T I O NR ACE SERIES

Contact for more info: 928.429.0345 or chuskaman@yahoo.com

www.navajoyes.org

NAVAJO TRIBAL PARK

LITTLE COLORADO RIVER GORGE

LCR Half Marathon & 10K

SATURDAY, FEBRUARY 6, 2016 10AM · CAMERON, AZ