November 2011 Cough, Sniffle or Sneeze: No Antibiotics Please!

Sources: www.cdc.gov, www.reducemisuse.org

Type 2 diabetes, once known as adult-onset or noninsulin-dependent diabetes, is a chronic condition that affects the way your body metabolizes sugar (glucose), your body's main source of fuel. With type 2 diabetes, your body either resists the effects of insulin—a hormone that regulates the movement of sugar into your cells—or doesn't produce enough insulin to maintain a normal glucose level. Untreated, type 2 diabetes can be life-threatening—which emphasizes the extreme importance of early diagnosis and treatment of this disease.

Type 2 diabetes affects 25.8 million people, 8.3% of the population nationally. This equates to millions of dollars in healthcare spending for a disease that is largely preventable through lifestyle changes. The incidence of type 2 diabetes can be reduced by implementing healthy lifestyle habits such as losing weight, maintaining a healthy weight and increasing physical activity levels, all of which help to not only manage your blood sugar, but also aid in managing your cholesterol and regulating blood pressure. If you experience any of the following symptoms please see your doctor:

Frequent urination Unusual thirst Extreme hunger Unusual weight loss Extreme fatigue and irritability Frequent headaches Blurred vision Cuts/sores/bruises that heal slowly Tingling/numbness in hands or feet Erectile dysfunction and other types of sexual dysfunction Recurring infections of the skin, gums, or bladder

Many of the above symptoms seem harmless enough, and so diabetes often goes undiagnosed when in fact, early detection can be crucial for decreasing the chance of complications from the disease. Complications include heart disease, stroke, high blood pressure, eye and vision complications, kidney disease, neurological damage that can lead to slow digestion, and even carpel tunnel syndrome. Extreme cases may lead to amputation! Overall, the risk of death is about twice that of a non-diabetic person of the same age.

Obviously, we all want to maintain a healthy weight and get daily exercise to prevent this common yet avoidable disease. So, get active and stay healthy!

I N G R E D I E N T S

1-6" whole wheat flour tortilla 2 oz. low-fat vanilla yogurt 1/4 c. low-fat cottage cheese 1/2 apple, diced 2 T. wheat/barley cereal, like Grape-Nuts 2 T. raisins

D I R E C T I O N S

1. Mix yogurt and cottage cheese together. Spread over tortilla.

2. Sprinkle with apple, cereal and raisins.

3. Roll into a wrap.

N U T R I T I O N F A C T S

# of Servings = 1; Serving Size = 1 wrap; Calories per Serving = 285; Fat = 4.4g ; CHO = 50g; Protein =11.3g; Fiber = 8g; WW Points® = 7.

Lite Bites: Apple Crunch

Breakfast Wraps Source: Stacey Hugues, former Contributing

Writer for About.com

When you feel sick, you want to feel better fast; but antibiotics aren’t the answer for every illness. Most illnesses are caused by two kinds of germs: bacteria or viruses. Antibiotics can cure bacterial infections, such as strep throat, some pneumonia, and sinus infections; however, antibiotics cannot cure viral infections, such as the common cold, most coughs, and the flu. Misuse and over-prescribing of antibiotics causes bacteria to

Type 2

Diabetes:

Know the Symptoms

become resistant to them—making it harder for doctors to treat infections caused by these antibiotic-resistant bacteria.

You can do several things to prevent antibiotic-resistant infections in yourself and others:

1. Never take an antibiotic for a viral infection. 2. Always wash your hands thoroughly. 3. Always handle food correctly. 4. Take an antibiotic exactly as your doctor prescribes. 5. Take the antibiotic until it is gone, even if you are feeling better.

Never save the medication to treat yourself or others later.

The information in this newsletter is intended for educational purposes only and should not be interpreted as medical advice. Please consult your physician for advice about changes that may affect your health.

Sources: www.diabetes.org, www.diabetes.webmd.com

FITT Tips: What is Blood Pressure?

Blood pressure is the measurement of force created by your blood as it pushes against the walls of your arteries. Each time your heart beats, it pumps out blood into the arteries. Your blood pressure is highest when your heart beats to pump blood out to the rest of your body. This is called systolic pressure. When your heart relaxes between beats, your blood pressure falls. This is called diastolic pressure. Your blood pressure reading consists of these two numbers, and is written as the systolic pressure over the diastolic pressure.

Knowing and controlling your blood pressure is vital to maintaining optimal heart health. Have your blood pressure checked regularly and use the guidelines below to classify your blood pressure:

Normal blood pressure = 120/80 mmHg or less Pre-hypertension = systolic pressure between 121 and 139 mmHg OR diastolic pressure between 81 and 89 mmHg High blood pressure (also called hypertension) = systolic pressure greater than or equal to 140 mmHg OR diastolic pressure greater than or equal to 90 mmHg

Source: www.wikipedia.org

November 2011November 2011November 2011

Contact the Wellness Center at 518.367.3822 or more information about the programs highlighted below.

Mon Tue Wed Thu Fri Sat/Sun

1

Core & More

11:30am-12pm

& 12:30pm –1pm

2

Body Sculpting

11:30am-12pm

3

Core & More

11:30am-12pm

& 12:30pm –1pm

4

KettleBell

11:30am-12pm

5

6

7

Strength on the Ball

11:30am-12pm

Maintain Not Gain

Weigh-in Week

8

Core & More

11:30am-12pm

& 12:30pm –1pm

9

Body Sculpting

11:30am-12pm

Fee-based Class

Registration Begins

10

Core & More

11:30am-12pm

& 12:30pm –1pm

11

Instructor’s Choice

11:30am-12pm

12

13

14

15

16

17

18

19

20

21

TBA

22

TBA

23

TBA

24

25

HOLIDAY

No Class

26

27

28

TBA

Fee-based Classes

Start Today!

29

TBA

30

TBA

Maintain Not Gain 2011 Participate individually or as a team of up to four individuals.

Weigh-ins begin the week of November 7th.

Weigh out the week of January 3rd.

All individuals who weigh out will receive a prize.

NEW this year...CASH prizes are available enterprise-wide!

Join us for free demo classes all week! Schedule to be determined.

Classes to include: Zumba, Tabata, Indoor Cycling, Boot Camp & Pilates.

NOVEMBER GROUP FITNENOVEMBER GROUP FITNENOVEMBER GROUP FITNESSSSSS

FREE CLASS SCHEDULE

GROUP FITNESS CLASS REGISTRATION

Only Wellness Center LiveWell members are eligible to participate in group fitness classes. If you would like to become a member or upgrade your membership, please contact Jenna Pearson or Brittany Mangione at 518-367-3822, or by e-mail at Jenna.Pearson@WellPoint.com or Brittany.Mangione@WellPoint.com. Schedule is subject to change.

BODY SCULPITNG

An exercise class designed for both men and women of all fitness levels. Free weights, bands, balls and other resistance training props will be used to tone and strengthen the major muscle groups. Wednesday, 11:30am—12:00pm Instructor: Jenna FREE

INSTRUCTOR’S CHOICE

Are you looking for some variety in your workout routine? Check out our variety class featuring a different workout each week. Expect to see a variety of exercises using the BOSU, KettleBell, free weights, bands, stability balls, and much more! Friday, 11:30am — 12:00pm Instructor: Brittany FREE

KETTLEBELL

Exercising with a bowling ball-shaped weight with a handle may seem a bit awkward at first, but this class will give you the tools for a well-defined physique. KettleBell incorporates strength training, muscle conditioning, and aerobic endurance all in one. Friday, 11:30am — 12:00pm Instructor: Brittany FREE

STRENGTH ON THE BALL

A complete body workout. Increase the tone and strength of your abdominal, back, leg, and gluteal muscles while improving your flexibility and balance. Monday, 11:30am—12:00pm Instructor: Jenna FREE

BOSU BLAST

BOSU BLAST is done entirely on the BOSU. This class improves balance and strengthens the core while sculpting your entire body. Monday, 11:30am—12:00pm Instructor: Jenna FREE

CORE & MORE

Core & More focuses on core strength, muscular endurance, range of motion, flexibility, joint stability, balance, coordination, and more. Tuesday & Thursday, 11:30am—12:00pm, 12:30pm—1:30pm Instructor: Jenna/Brittany FREE

NOVEMBER GROUP FITNENOVEMBER GROUP FITNENOVEMBER GROUP FITNESSSSSS Winter Session I will be held November 29 through December 23Winter Session I will be held November 29 through December 23

FEE-BASED CLASS SCHEDULE

GROUP FITNESS CLASS REGISTRATION

Only Wellness Center LiveWell members are eligible to participate in group exercise classes. If you need to become a

member or upgrade your membership, please see the Wellness Center staff for assistance.

Registration for paid classes will take place in the Wellness Center beginning at 8:30am, Wednesday, November 9th through

5:00pm, Friday, November 18th. You may register after this date; however class size is limited and prices will not be prorated.

Payment by check must be made when registering. Checks should be made out to NIFS.

A minimum number of people are needed to hold each class. If a class is cancelled due to low registration, your check

will be returned to you.

Once classes begin, there will be no refunds. Refunds may be given only when you provide the Wellness Center staff

with a physician’s written explanation of why you cannot attend class.

If you need any assistance or have any questions, please contact Jenna Pearson or Brittany Mangione at 518-367-3822,

or by e-mail at Jenna.Pearson@WellPoint.com or Brittany.Mangione@WellPoint.com

BOOT CAMP

Get your body moving with this high energy class that combines cardio, upper and lower body strengthening, core exercises and stretching. Instructor: Jenna $18.00, 4 classes

PILATES MAT

Pilates mat strengthens and tones muscles, improves posture, provides flexibility and balance, unties body and mind, and creates a more streamlined shape. All exercises will be performed on a mat. Instructor: Suzanne $18.00, 4 classes

INDOOR CYCLING

Enjoy flats, hills, jumps and sprints in a challenging, energizing indoor cycling class. Our certified instructor is guaranteed to take you on the ride of your life! This high-intensity class can be adjusted to meet each individual’s level of fitness. Instructor: Jenna, Rebecca $18.00, 4 classes

CYCLE FUSION

This class combines both boot camp and indoor cycling to create a high-intensity, fast pace atmosphere. Time will be split between activity on and off the bike to get the most out of your workout! Instructor: Jenna $18.00, 4 classes

Fee-based Group Fitness Schedule, November 29-December 23

Time Monday Tuesday Wednesday Thursday

6:30-7:30am Indoor Cycling

4:15-5:15pm Indoor Cycling Cycle Fusion

5:30-6:30pm Pilates Mat Boot Camp Indoor Cycling