active@state - december issue

active@stAte ARKANSAS STATE

UNIVERSITY

DEPARTMENT OF WELLNESS AND

HEALTH PROMOTION

Promoting Health and Wellness to the ASU Community

V O L U M E

D E C E M B E R

2 0 1 2

36

IN THIS ISSUE

Holiday Survival Tips

Making Exercise Easy this Holiday Season

Staff Picks — Fitness Gifts

Fall into Motion Update

Strike to Quit

Christmas Meal Guide

For questions, comments, or suggestions, please contact

Lauren Matheson at [email protected] or

972-3974

Surviving the Holidays

In this month’s newsletter you will find articles regarding various relaxation techniques for this holiday season. Also, you will read

about smart budgeting for your gift-giving, along with various ways to fit exercise into your busy schedule.

Discover what your ASU Wellness and Health Promotion staff would suggest for holiday [fitness] gift-giving ideas and check out our

holiday meal guide!

HAPPY HOLIDAYS!

UPCOMING EVENTS

New Topic on ASU Wellness Radio

Modified December Hours

Modified December Group Exercise Schedule

Get Fit on Route 66

Like us on Facebook! For articles, updates, and more, check us out at:

http://www.facebook.com/ASUWHP

Holiday Survival Tips With the holidays just around the corner, it’s easy to stress out about meal planning, shopping, and spending time with family. This season, manage your stress and enjoy every minute of this joyous season!

Relaxation Techniques

1. Hike your mood with sunlight: A good dose of vitamin D does the sole some good. Plus, a good hike (or walk) will help you keep of those holiday pounds.

2. Smell the citrus: Studies have shown that citrus helps boost feelings of well-being and alleviates stress.

3. Massage your hands: Squeezing between your thumb and index finger (the hoku) is an ancient Chinese medicine used to relieve stress and tension in your upper body.

4. Do less, enjoy more: The holidays are packed with things to do. This year, try going to one less Christmas party and learn to say no.

5. Stick to your daily routine: Don’t stress out by trying to squeeze in all that extra holiday stress.

6. Laugh: Laughing reduces stress hormones. So, this year put in your favorite holiday comedy and reduce your stress.

7. Forget perfection: Don’t worry about wrapping each gift perfectly or making sure those baked treats come out like Martha Stewart’s.

8. Go tech-free: Constant messaging from phone or email can cause mounting stress levels, particularly in women. Try leaving your phone behind at your holiday parties and enjoy the company you have.

9. Dip into some honey: Honey contains antioxidants and antibacterial properties that can improve your immunity. The darker the honey, the more rich in antioxidants.

10. Eat breakfast BEFORE your cup of Joe: Caffeine on an empty stomach can cause blood sugar levels to spike, leading to attention problems and irritability.

Holiday shopping doesn't have to break the bank. Follow these tips to ensure that you won’t wake up with a post-holiday financial hangover in the new year.

Manage Your Holiday Budget

1. Make a list and check it twice: Make a list of everyone who is usually on your gift-giving list. After creating your list, look it over and determine if anyone can be eliminated from it.

2. Establish a budget: After determining your list, set a budget for each individual and stick to it.

3. Cash/Debit only: Avoid using credit cards. This will help you to not overspend. Use the money you have set aside for shopping.

4. Kids only: If there are a lot of kids in your family, decide to only shop for them. Adults tend to buy what they need anyway, so make this fun for the children. It will be less stressful!

5. Opt out of gift-exchanges: You don’t have to participate in every office, church, or club gift exchange.

6. No emotional purchases: If you’re stressed out before shopping, you’re more likely to spend more. Stick to your original plan...any maybe try to avoid Black Friday.

7. Shop early: If you wait until the last minute to shop, you’re not only left at the retailer’s pricing mercy, but if you’re stressed you are also more likely to spend more money than intended.

8. Homemade gifts: If you’re crafty this gift can go a long way. Try baking sweets and putting in a tin can for a gift, too.

9. Skip extended warranties: In most cases, extended warranties don’t justify the cost.

10. Learn from last year: If last year’s budgeting was horrific, pick up your old bank statements and learn from last year.

Source: http://www.health.com/health/gallery/0,,20306655,00.html, http://www.mnn.com/money/personal-finance/blogs/10-holiday-budgeting-tips

Making Exercise Easy

This Holiday Season

Sources: Familyfitness.com

It may be the last thing you feel like doing when you're stressed out, but going for a run or hitting the gym can actually make you feel better. Research has found that workouts can boost your mood for

up to 12 hours. This year, try out these activities to easily fit in exercise to your holiday plans.

Walking after dinner: Take the family (even the pets) for an evening stroll after dinner.

Playing Wii or X-Box with the family: Both Wii and X-Box Kinect offer games that are active, such as Zumba, Just Dance, Dance Central, or sport games. It’s a great way to bond with your family over a few friendly competitions and burn some calories!

Gift Box Relay: Divide group of players into two teams. For each team, put a stack of three gifts on a table at one end of the playing area; have a second table at the opposite end of the room. Have half the team stand behind the tables with the gifts and half behind the empty tables. Play-ers must race back and forth across the room with their stack of gifts until each member of the team has carried the stack. Anyone who drops a gift must go back to her original starting point and begin again. To make the relay stacking game more challenging, add more gifts to the stack, require players to carry their stack with only one hand, or add obstacles to the playing area (such as cones to weave around, hula hoops to step in, and so on).

Christmas Caroling: Take your family or people from your holiday party out for caroling! It’s a great way to get everyone involved in the festive spirits! Just walk throughout your neighborhood, sing your favorite holiday tunes, and burn those calories.

Holiday Talent Show: Have your friends act out their favorite Christmas movie (like charades) or do an interpretive dance to their favorite holiday song. Make sure you take videos of this activity!

Snow Play: If it happens to snow...take a snow day! Build a snowman. Make a fort and have an epic snowball fight. Play freeze tag. The possibilities are endless...and so is the fun!

A S U D e p a r t m e n t o f W e l l n e s s a n d H e a l t h P r o m o t i o n

Personal Training Program

For more information or to set up your

Initial Consultation please contact:

Lauren Matheson

[email protected]

972-3974

Personal Training Packages

FREE Fitness Assessment with purchase of any package

Individual Packages

1. FA and 1 Session $20.00

2. FA and 3 Sessions $30.00





Buddy Packages






10% OFF

Scheduling of sessions is on a first come first serve basis. There will be a waiting list if needed and when a trainer

opens up then the next client on the list will be called to start their program. Discount price will only be honored on

packages purchased before January 31st, 2013.

Ready to take your health and wellness to

the next level? The Department of Wellness

and Health Promotion is offering Personal

Training Packages at a discounted rate for the

new year. You will have the opportunity to set

goals, find your starting point through physical

fitness testing, receive an individualized

exercise program, and work one on one with

our staff.

Just mention this ad when you sign up!

Contact [email protected] for more

information or to schedule your initial

consultation.

Personal Training

Packages When you book now through

January 31st, 2013.

$18.00

$27.00

$40.50

$67.50

$90.00

$135.00

$49.50

$58.50

$81.00

$108.00

$180.00

[Fitness] Wish List

$49.50

$58.50

$81.00

$108.00

$180.00

CamelBak .75 Liter Water Bottle

Rumble Roller 12" Extra Firm

Whether you’re shopping for yourself or your favorite athlete or fitness lover, here are a few of our favorites!

GymBoss Interval Timer

iTunes Gift Card Pilates Ring

Nike Dual Fusion Nike Armband

Just Dance 4 for Wii or Kinect

C9 by Champion Headband

HPESS Workout Hours

December 3rd-14th

Fitness Room

Monday - Thursday…………………………………...8:00am - 6:00pm

Friday…………………………….…………..……..…..8:00am - 5:00pm

Free Weight Room

Monday - Thursday……………….………….……..11:00am - 6:00pm

Friday……………………………………….…………11:00am - 5:00pm

December 17th & 18th

Fitness Room

Monday & Tuesday …………………………………...8:00am - 3:00pm

Free Weight Room

Monday & Tuesday……………….………….……..11:00am - 3:00pm

ASU Wellness and Health Promotion Modified Group Exercise Schedule

December 3rd-14th

TIME Monday Tuesday Wednesday Thursday Friday

10:30am 10:45 am

Walk Warriors Walk Warriors Walk Warriors Walk Warriors Walk Warriors

11:00am 11:45am

Circuit Training

Circuit

Training

Circuit Training

12:00pm 12:45am

Water Aerobics

Water Aerobics

Water Aerobics

12:15pm 12:45pm

Core Training

Pilates

12:15pm 1:00pm

YOGA YOGA YOGA

4:00pm 4:45pm

Desk to 5k Desk to 5k

5:15pm 6:00pm

Zumba Zumba

5:15pm 6:00pm

Circuit Training

Water Aerobics

Circuit Training

Water Aerobics

All highlighted classes are held in the HPESS building on the 3rd floor Dance Studio

Circuit Training Classes will be held in the Fitness Room on the 1st Floor

Yoga classes will be held on the 1st floor in the Gymnastics Room (112)

Desk to 5k will meet in 1st floor lobby area of the HPESS building.

Walk Warriors will meet at the Fountain

fall into

Top Ten

As of Week 11

1. Susan Roehrig – 15225 points

2. Diana Williams – 10700 points

3. Stacy Walz – 9185 points

4. Jennifer Bouldin – 7630 points

5. Melodie Philhours – 6730 points

6. Lina Owens – 5455 points

7. Laura Surdyk – 4885 points

8. Tracy Woodruff – 4860 points

9. Jessica Daniels – 2315 points

10. Lillie Fears – 800 points

Everyone’s doing great! Keep up the good work!

ASU's Center for Digital Initiatives has recently developed a smoking cessation tool for the

Arkansas Department of Health Tobacco Prevention and Cessation Program called

"Strike2Quit."

Strike2Quit is a three-level simulated bowling environment integrated with Facebook and populated with useful quit tips that can help smokers learn more

about smoking cessation and serve as an effective smoking cessation tool. The game is available for download on smart phones and iPads and is now

available FREE in the iTunes store.

https://itunes.apple.com/us/app/strike2quit/id579625074?ls=1&mt=8

The CDI has also developed a website for the game, which includes quit tips and a smoking cessation log.

Visit the website to learn more about this smoking cessation tool!

http://www.strike2quit.com/

get fit on

Spring 2013

Incentive Program

The Department of Wellness and

Health Promotion invites you to

travel Historic Route 66 and get

fit along the way! Track your

progress with a pedometer to

see if you can make it all the

way from Chicago to Los Angles!

See the January

Newsletter for details

and registration

information.



http://www.facebook.com/l.php?u=http%3A%2F%2Fwww.strike2quit.com%2F&h=4AQE1WILL&s=1

Hoilday M eal Guide

Mississippi Spiced Pecans Make plenty of these mildly sweet and salty nuts—they are great to have on hand over the

holidays.

Apple-&-Leek-Stuffed Pork Tenderloin

Stuff pork tenderloin with apple and leek to take it from ordinary to elegant. Tying the roast together keeps the filling inside while you brown and roast it.

Slow-Cooked Provencal Beef Stew The flavors in a slow-cooked beef stew improve as it sits for a day or two, so it is a perfect for a make-ahead for a dinner party. Buy nicely marbled meat, such as chuck, for this recipe.

Apple-&-Leek Stuffed Pork Tenderloin

Per serving: 366 calories; 11g fat ( 2 g sat , 7 g mono ); 74 mg cholesterol; 24 g protein; 1 g fiber; 561 mg sodium; 534 mg potassium. 4 Servings Total Time: 1 hour 10 minutes

Bonus: gluten free, low saturated fat, heart healthy, high potassium

Ingredients

1 cup chopped leek, white and light green parts only,

rinsed

2 tablespoons extra virgin olive oil, plus 1 tsp., divided

1 sweet apple, peeled and chopped

1 tablespoon chopped fresh thyme, plus 1 sprig, divided

3/4 teaspoon salt, divided

3/4 teaspoon freshly ground pepper, divided

1-1 1/4 pounds pork tenderloin, trimmed

2 cloves garlic, peeled

1/2 cup applejack or apple brandy

2 cups apple cider

2 teaspoons cornstarch

2 teaspoons Dijon mustard

Preparation

1. Preheat to 450°F.

2. Heat 1 tbsp. oil in large skillet over medium heat. Add

leek and cook, stirring, until beginning to soften, 3 minutes. Add apple, chopped thyme, 1/2 tsp. salt and 1/4 tsp. pepper and cook, stirring occasionally, until ap-ple softens, 2 minutes. Transfer to bowl.

3. To butterfly tenderloin, place on cutting board. Holding

the knife flat and parallel to board, make a lengthwise cut through the center of the meat, stopping short of the opposite edge so that the tenderloin remains in one piece. Open as you would a book. Cover with plastic wrap. Use rolling pin to pound the meat to 1/4-inch thickness.

4. Spread apple mixture in center of the pork, leaving a 1

inch border all around. Starting at a long side, roll up the pork to enclose the filling. Fold in about 1 inch of the two short ends. Tie kitchen string firmly lengthwise around the roast to secure the ends. Then tie it crosswise with string at 2-inch intervals. Lightly brush the roast with 1 tsp, oil and sprinkle with the remaining salt and pepper.

5. Heat remaining oil in skillet over medium high heat. Re-

duce heat to medium and brown the roast on all sides, about 4 min total. Transfer roast to rimmed baking pan. Place in oven for about 15 minutes. Let rest on cutting board for 5 minutes.

6. Sauce: crush garlic with knife. Return pan to medium-

high heat. Add applejack, thyme sprig, and garlic; boil and cook for 1 min. Whisk cider and cornstarch and add to pan. Boil and cook, stirring occasionally, until thick-ened and reduced by just over half, 8-10 min. Remove from heat; discard garlic and thyme. Whisk in mustard and any juice from baking sheet. Slice pork and serve with sauce.

Hoilday M eal Guide

Citrus Ginger Cake with Spice Orange Compote

The flavor of this spiced orange compote improves with time so make it a day ahead or the morning of your party. Serve chilled in a clear bowl so the colors show through!

Maple Roasted Sweet Potatoes

Roasting sweet potatoes is even easier than boiling and mashing them. Maple syrup glaze transforms this ultra-simple dish into something sublime.

Pomegranate Champagne Punch

For a non-alcoholic version, combine 2 1/2 cups seltzer and 2 cups pomegranate juice.

Citrus Ginger Cake with Spice Orange Compote

Per serving: 280 calories; 7 g fat ( 1 g sat , 5 g mono ); 42 mg cholesterol; 52 g carbohydrates; 4 g protein; 3 g fiber; 179 mg sodium; 189 mg potassium. 10 Servings Active time: 35minutes Total time: 1 hours and 35 min

Ingredients

1/2 cup honey

1/4 cup mild-flavored extra virgin olive oil

2 large eggs

2 tbsp. freshly grated orange or Meyer lemon zest

1/3 cup orange or Meyer lemon juice

5 tbsp. chopped crystallized ginger, divided

1 cup whole-wheat pastry flour

2/3 cup all purpose flour

1 tsp. baking powder

1/2 tsp. salt

2 tsp. powdered sugar

Preparation

1. Preheat oven to 350°F. Oil an 8-inch round cake pan,

line with parchment paper and oil the parchment.

2. Stir together honey, oil, eggs, zest, and 3 tbsp. of ginger

in medium bowl. Sift whole-wheat pastry flour, all pur-pose flour, baking powder and salt into large bowl. Beat egg whites with an electric mixer on high in another me-dium bowl until soft peaks form, 1-2 minutes.

3. Stir honey mixture into flour mixture with a wooden

spoon. Gently fold in egg whites with a rubber spatula until they are well combined. Pour batter into pan.

4. Bake cake about 35 minutes. Transfer pan to wire rack

and let cool for 10 minutes. Run a knife around the edge of the pan to loosen cake and turn it onto the rack. Let cool completely.

5. Just before serving, sift sugar evenly over the top of the

cake along with the remaining ginger. Serve with spice orange compote on the side.

*compote recipe can be found at eatingwell.com

Bonus: low cholesterol, low saturated fat, low sodium, heart healthy, high fiber

All recipes can be found at www.eatingwell.com. Just type in the name of the desired recipe and prepare to transform your holiday traditions!

http://www.eatingwell.com/

Meet Our Staff

Sunil Reddy

Graduate Assistant

Lauren Matheson

Interim Director of Wellness and Health Promotion

Savannah Harrington

Fitness Staff

Julie Morrow

Yoga Instructor

Thank you for taking a few moments of your time to read the Wellness and Health Promotion Newsletter. If you have any questions regarding information, programs, or events within the newsletter, do not hesitate to ask.

Thank you,

The Department of Wellness and Health Promotion

Mandy Northcutt

Zumba Instructor

active@state - december issue

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