May 2013 GLOBAL EMPLOYEE HEALTH & FITNESS MONTH

Formally National Employee Health and Fitness Day, Global Employee Health and Fitness Month (GEHFM) has become an international month of health promotion at the workplace. Employers and employees are challenged to create activities and events that encourage

Menopause is a completely natural stage in a woman’s life in which hormone levels begin to change, putting an end to her monthly menstrual cycle. This normally occurs in women during their late 40s to early 50s, and can leave short term, as well as long term, effects on a woman’s body. The two most prevalent health risks associated in post-menopausal women are osteoporosis and coronary artery disease. With minor changes in diet and an active lifestyle, women can decrease their risk of these diseases.

Osteoporosis occurs when bones begin to break down and weaken, leaving them at a higher risk for fracture. Women lose an average of 25 percent of their bone mass from the onset of menopause until age 60. A lack of calcium and estrogen play major roles in this disease. Menopausal women should aim to consume between 1,000-1,500 milligrams of calcium per day and exercise regularly. Weight-bearing exercises such as walking, jogging, and strength training with free weights or machines should all be incorporated in an exercise program. A strength training routine that focuses on all major muscle groups should be performed at least twice a week. The weights selected for these exercises should be chosen so that the muscle being trained becomes fatigued after 12-15 repetitions. Two or 3 sets of each exercise per muscle group will be enough to reap a benefit from strength training.

Coronary artery disease (CAD) results when cholesterol builds up in the artery walls of the heart causing blockages. One hormonal change that women experience during menopause is a decline in the production of estrogen. Among other things, estrogen aids in the regulation of blood cholesterol levels, and lower levels of estrogen leave a woman at a higher risk for developing CAD. Diet and exercise can aid in reducing this risk. Eating a well balanced diet, restricting fat intake, consuming foods rich in fiber and plenty of green vegetables are a few guidelines women should follow. Low-impact cardiovascular exercise should be performed most days of the week for at least 30-45 minutes. Walking, jogging, using the elliptical, biking and even swimming are all great options.

Despite the dramatic changes in a woman’s body as a result of menopause, following a few simple guidelines and making some minor changes to your lifestyle can significantly reduce a woman’s risk of these serious, life-threatening diseases.

Sources: www.mainlinehealth.org, www.livestrong.com, www.myclevelandclinic.org

Healthy Living

Post-Menopause

I N G R E D I E N T S

1 small clove garlic, chopped ¼ c. low-fat mayonnaise 1 t. lemon juice 1 medium eggplant (about 1 lb.), sliced into ½-inch rounds 2 large or 3 medium Portobello mushroom caps, gills removed Canola or olive oil cooking spray ½ t. salt ½ t. freshly ground pepper 8 slices whole-wheat sandwich bread, lightly grilled or toasted 2 c. arugula, or spinach, stemmed and chopped if large 1 large tomato, sliced

D I R E C T I O N S

1. Preheat grill to medium-high. 2. Mash garlic into paste on a cutting board with the back of

a spoon. Combine with mayonnaise and lemon juice in a small bowl. Set aside.

3. Coat both sides of eggplant rounds and mushroom caps with cooking spray and season with salt and pepper. Grill vegetables, turning once, until tender and browned on both sides: 2 to 3 minutes per side for eggplant, 3 to 4 minutes for mushrooms. When cool enough to handle, slice the mushrooms.

4. Spread 1½ teaspoons of the garlic mayonnaise on each piece of bread. Layer the eggplant, mushrooms, arugula (or spinach) and tomato slices onto 4 slices of bread and top with the remaining bread.

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

# of Servings = 4; Serving Size = 1 sandwich; Calories per Serving = 250; Fat = 7g; CHO = 39g; Protein = 10g; Fiber = 9g; WW Points Plus® = 6.

Lite Bites: Grilled Eggplant &

Portobello Sandwich

Source: www.eatingwell.com

Making Minor Changes During A Major Time Period

living an active and healthy lifestyle. Since it does take some time for certain changes to become habits, the entire month has been devoted to promoting lifestyle changes. Each day, try to accomplish one healthy activity, whether it is making the right food choice, engaging in physical activity or relieving stress. Check-in with your on-site Wellness Center to see what types of events are planned during GEHFM.

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: http://www.healthandfitnessmonth.com/about

A P u b l i c a t i o n o f t h e W e l l P o i n t

W e l l n e s s C e n t e r s

Stretching before and after you exercise is just as important as the workout itself. Not only will stretching lower your risk of injury, it will also increase your blood flow, correct your posture, help your balance and assist in ridding your body of lactic acid. Dynamic stretches should be performed before your workout. An example of a dynamic stretch is walking before jogging. Dynamic stretching allows the muscles involved in exercise to become elongated, warm, and activated before being used more vigorously. This helps you to perform your chosen exercises safely and more effectively. Static stretches should be performed following your workout. An example of a static stretch is a basic seated hamstring stretch (i.e., reaching to touch your toes). Static stretching assists with staying flexible while you are not exercising and helps your body break up lactic acid that has developed in your muscles during exercise. Breaking up this lactic acid may help with reducing next day soreness. Source: www.shape.com

May 2013May 2013May 2013

Contact the Wellness Center at 317.287.5236 for more information about the programs highlighted below.

FITT Tips: Why Stretching Should Not Be Skipped

Monday Tuesday Wednesday Thursday Friday

Cardio Pump 6:45 - 7:15am

Butts & Guts 6:45 - 7:15am

Muscle Conditioning 6:45 - 7:15am

Muscle Conditioning 6:45 - 7:15am

Core & Stretch 6:45 - 7:15am

— — $ Hatha Yoga $ 11:00a - 12:00pm

— —

Body Bar Blast 12:00 - 12:30pm

Aerobic Kickboxing 12:00 - 12:30pm

Hard Core 12:05 - 12:25pm

Cardio Pump 12:00 - 12:30pm

Muscle Conditioning 12:00 - 12:30pm

Quick Fit: Lower 12:35 - 12:45pm

Quick Fit: Upper 12:35 - 12:45pm

Quick Fit: Lower 12:35 - 12:45pm

Quick Fit: Upper 12:35 - 12:45pm

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Muscle Conditioning 5:15 - 5:45pm

Aerobic Kickboxing 5:15 - 5:45pm

Muscle Conditioning 5:15 - 5:45pm

Muscle Conditioning 5:15 - 5:45pm —

—

Core Express 5:45 - 6:00pm —

Core Express 5:45 - 6:00pm

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Aerobic Kickboxing (30 minutes): A total-body cardio workout. This is a structured class aimed at relieving stress and burning calories!

Butts & Guts (30 minutes): Everything from your mid section to your "bottom" section will be covered in this resistance training class.

Body Bar Blast (30 minutes): This class combines strength training and cardio intervals using a Body Bar as resistance for a fun, high-energy and high-calorie burn workout!

Cardio Pump (30 minutes): This class will combine different types of cardio exercises each week. Each exercise will be sure to get your heart pumping!

Core & Stretch (30 minutes): This class will focus on abdominal and core strengthening as well as combining stretching moves to lengthen the muscles.

Core Express (15 minutes); Hard Core (20 minutes): This class will focus on abdominal and core strengthening, and may also include strength training exercises for glutes, inner and outer thighs.

Muscle Conditioning (30 minutes): Increase your muscular strength and endurance with this total body workout.

QuickFit (10 minutes): Basic, fast, no nonsense, and you don't even need to change your clothes.

$ Hatha Yoga $ (60 minutes): Hatha yoga is a practice that blends balance, strength, flexibility and power.