millarrich newsletter september 2013

7/27/2019 MillarRich Newsletter September 2013

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M i l l a r R

i c h

SEPTEMBER2013

Elaines Walkp9 - p12

Eat More Fruits & VegetablesP2 - P7

E V E N T S

Health Challenge CalendarP8

Breast Cancer Awarenessp13

SupportedEmploymentUpdate p14

Coachs Cornerp15

If you would like to host anevent or like more information

please [email protected]

Bowling, Nashville10/14 Monday, 11amAMF PlaMor Lanes

http://amf.com/plamorlanesWe had a great springtimegathering here with Bill &

Paulette hosting -- let's do itagain!

Please RSVP!

Birthday Lunch,Nashville

10/25 Friday, 11:30am O'Charleys, White Bridge Rd

Monthly lunch to honoranyone who is celebrating a

birthday this month!

Aqua Foot & MassageCenter, Franklin10/31Thursday,1pm1735 Galleria BlvdFranklin, TN 37067
http://amf.com/plamorlaneshttp://amf.com/plamorlanesmailto:[email protected]:[email protected]


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Requirements to Complete thisHEALTH CHALLENGE

TM

1. Keep a written record of how many

servings of fruits and vegetables you eat eachday. Record the activity on the HealthChallenge Calendar . (page 8)

2. Read Why fruits and vegetables areimportant to your health.

3. To complete the Challenge, eat at least 2cups of fruits and at least 2.5 cups of vegetables on at least 22 days this month.

4. Keep records of your completed Challengein case your organization requiresdocumentation.

What is a serving?One cup of fruit is:

1 medium fresh fruit, such as an apple,banana, or orange

1 cup frozen or canned fruit

12 cup dried fruit

1 cup pure, unsweetened fruit juice,such as orange, apple, or grape juice

One cup of vegetables is:

1 cup raw or cooked vegetables, suchas carrots and broccoli

1 medium potato or large tomato

2 cups raw leafy greens, such as afresh spinach and arugula salad

1 cup of vegetable juice, such as

tomato or carrot juiceThe amount of fruits and vegetablesrecommended is 4-5 cups daily. Your specicgoal depends on your age, gender, andactivity level. Go tofruitsandveggiesmatter.gov to see how manycups are recommended for you to eat daily.

Eat More Fruits & Vegetables
http://www.fruitsandveggiesmatter.gov/http://www.fruitsandveggiesmatter.gov/


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Why fruits and vegetables are

important for your health

Fruits and vegetables protect your health inmany ways. The rst nutritional guideline of

the Dietary Guidelines for Americans states,Use plant foods as the foundation of yourmeals. Eating a variety of grains (especiallywhole grains), fruits, and vegetables is thebasis of healthy eating.

Many organizations including the U.S.Department of Agriculture, the NationalInstitutes of Health, the American Heart

Association, and the Harvard School of Public Health recommend that you eat 5 ormore cups of fruits and vegetables daily!Heres why:

1. They are low in calories and packedwith nutrients

Fresh fruits and vegetables are high in water

and ber and tend to ll you up without toomany calories. A typical serving of vegetables may have only 25-35 calories!Filling up on fruits and vegetables is anexcellent way to keep from gaining weight.They are also packed with vitamins andminerals required for good health. This is justthe opposite of most snack foods and sweetsthat are high in calories and low in nutrients.

Beta carotene and vitamin A helpkeep your eyes healthy and able toadjust to dim light. They alsocontribute to healthy skin and helpkeep the lining of your mouth, nose,

throat, and digestive tract healthy andresistant to infection.

The best sources are: beet greens,carrots, collard greens, cress, kale,

mangoes, mixed vegetables, mustardgreens, peas, pumpkin, red chilipeppers, sweet red peppers, Swisschard, spinach, sweet potatoes, turnipgreens, winter squash.

Vitamin C makes your blood vesselsstronger, helps you heal faster, andhelps you resist infections. It also helpsyour body absorb the iron from thefoods you eat.

The best sources are: berries (allkinds), broccoli, Brussels sprouts,cantaloupe, cauliower, chili peppers(red and green), citrus fruits and juices,guavas, kale, kiwi, papayas, sweetpeppers (red and green), tomatoes.

Folate (folic acid a B-complexvitamin) helps keep your bloodhealthy, prevent anemia, and reducethe risk for clogged coronary arteries.


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Good for heart health, folate is found inlegumes and vegetables such as:asparagus, avocado, beets,boysenberries, broccoli, cauliower,collard greens, mustard greens, okra,

oranges, papaya, romaine lettuce,spinach, turnip greens.

Thiamine (vitamin B1) helps the bodycells convert carbohydrates into energy.It is also essential for the functioning of the heart, muscles, and nervous system.Fruits and vegetables are not very highin thiamine, but when consumed in

large amounts, they become asignicant source of this B vitamin.

Good sources of vitamin B1 includesunower seeds, legumes, and tuna.Some fruit and vegetable sources are:asparagus, olives, spinach, Brusselssprouts.

Iron contributes to healthy blood andstrong muscles. Young women duringchildbearing years may be low in iron.Whole grains and legumes are goodiron sources, but did you know thatmany fruits and vegetables contain irontoo? Fresh fruits and vegetables that arehigh in vitamin C help your bodyabsorb the iron in your food.

Some fruit and vegetable sources are:asparagus, apricots, avocado, beets,beet greens, broccoli, Brussels sprouts,collard greens, cherries, dried fruits(apples, apricots, dates, gs, peaches,prunes, raisins), grapes, kale, mustardgreens, parsnips, peas, pumpkin seeds,

spinach, sweet potatoes, Swiss chard,tomatoes, turnip greens, winter squash.

Vitamin E contains antioxidants, whichare important in the formation of redblood cells. It also helps your body usevitamin K.

Sunower seeds and nuts, such aslberts (hazelnuts) and almonds, are anexcellent source of vitamin E. Somefruit and vegetable sources are:asparagus, mustard greens, olives,papaya, romaine lettuce, spinach,tomato.

Vitamin K plays an important role inblood clotting and is instrumental inhelping bones stay strong.

Some excellent fruit and vegetablesources are: asparagus, broccoli,Brussels sprouts, cabbage, cauliower,collard greens, kale, mustard greens,spinach, Swiss chard, turnip greens.

Potassium is essential for the properfunctioning of the heart, kidneys,muscles, nerves, and digestive system.

Some fruit and vegetable sources are:bananas, cantaloupe, grapefruit,oranges, tomato, honeydew melons,

prunes, potatoes, Swiss chard, spinach,winter squash.

Fiber helps regulate your intestinalhealth, cholesterol and blood sugarlevels, and a healthy weight.


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Lentils and whole grains are excellentber sources, as are: acorn squash,apples, artichokes, blackberries,blueberries, broccoli, cauliower,collard greens, mustard greens, pears,

raspberries, turnip greens.

Manganese helps keep your bones andnerves strong and healthy, your bloodsugar and cholesterol levels normal,and your thyroid functioning well.

Beans and whole grains contain highamounts of manganese. Some fruit and

vegetable sources are: collard greens,kale, mustard greens, pineapple,pumpkin seeds, romaine lettuce,raspberries, spinach, sweet potatoes,Swiss chard, yams.

Vitamin B12 is found primarily inmilk and diary products, eggs, meats,and food fortied with B12, such as

some soymilks. Animal foods are highin saturated fat and cholesterol. If you avoid or limit these foods, be sureyou have other good sources of B12 ortake extra B12 from a tablet.

2. Fruits & veggies help prevent highblood pressure, stroke, and heart disease

The National Institutes of Health endorsesthe DASH diet to reduce blood pressure. Thisdiet recommends 4-5 cups of fruits andvegetables daily along with an overall dietthat is low in saturated fat and high in ber.Fresh fruits and vegetables are low in sodium

and high in potassium a combination thathelps reduce high blood pressure.

Large population studies show that the higherthe intake of fruits and vegetables, the lower

the risk for heart disease and stroke.Vegetables are very low in saturated fat andare cholesterol- and trans fat-free. So whenlarge studies looked at heart disease such asthe INTERHEART study, which included 52nations the results showed that people whoate the most vegetables and fruits had 30%fewer heart attacks.

By eating 4 or more cups of fruits andvegetables daily, you can decrease your riskof stroke by as much as 30-50%. The bestfoods for preventing high blood pressure,stroke, and heart disease are green, leafyvegetables and citrus fruits, which are high infolate and vitamin C. Researchers estimatedthat for each serving of citrus fruit eatendaily, the risk of heart disease dropped 6%.Each serving of greens dropped the risk by anamazing 23%. Another vitamin that canprotect your heart is B6, found in bananas,whole grains, milk, sh, and chicken.


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3. Fruits & veggies are high in ber

A high-ber diet helps slow the rate of absorption of sugars and carbohydrates whichhelps normalize blood sugar levels and

prevent diabetes. Fiber also traps cholesteroland bile salts (made from cholesterol) in thegut preventing their absorption andincreasing the excretion of cholesterol fromthe body. In fact, this is essentially the onlyway the body has of getting rid of cholesterolfrom the body. For every 5-10 grams of viscous (soluble) ber that you eat, yourLDL cholesterol levels drop by 5%. Forevery 1% your LDL cholesterol level drops,your risk of death from heart disease alsodrops 2-3%.

High-ber fruits and vegetables also promotedigestive health. As ber passes through thedigestive system, it soaks up water andexpands to form soft, bulky stools. Solubleber can calm irritable bowels, relieveconstipation, and may prevent diverticulitis.

Fruits and vegetables are full of ber. A cupof red raspberries contains 8 grams of ber.Blackberries and dates contain more than 7grams of ber per serving.

4. Fruits & veggies help prevent cancer

Hundreds of studies show that people whoeat the most fruits and vegetables have thelowest rates of cancers, including prostate,colon, lung, and stomach cancers. The WorldHealth Organization estimates that as manyas 30% of all cancers are caused by pooreating habits. They recommend that every-

one eat an abundance of fruits andvegetables. The rst recommendation by theWorld Cancer Research Fund and theAmerican Institute for Cancer Researchregarding cancer prevention is, Choose a

predominantly plant-based diet rich in fruits,vegetables, and legumes.

Vegetables in the cabbage family (calledcruciferous vegetables) contain protectivephytochemicals that stimulate thebodys production of enzymes that helpprevent cancers. The Health Professionalsstudy found that men who ate the mosttomatoes and tomato-based foods (such asspaghetti sauce) lowered their risk of prostatecancer by 35% compared to men who ate theleast tomato-based foods. Other vegetablesthat seem to be especially protective againstcancer include leafy greens, onions, andcarrots.


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Health Challenge Calendar

Eat More Fruits & Vegetables

HC = Health Challenge Ex. min. = exercise minutesMONTH:

Instructions1. Post this calendar where you will see it daily (bathroom, kitchen, bedroom, etc.).

2. Record the number of servings of fruits and the number of servings of vegetables youeat each day. Put an X in the box on those days you met your Health Challenge. Use this

calendar to also record weight and any other items you may want to track.3. At the end of the month, total the number of days you eat 2 cups of fruits and2 cups of vegetables. You must meet this goal at least 22 days out of the monthto complete the Challenge. Then keep up this healthy practice for a lifetime of best health!

4. Turn in your Health Challenge if requested. Keep this record for evidenceof completion.

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Weight & weekly summary

HC

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CHALLENGEEat enoughservings of

fruits & veggiesdaily.


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Over 200 In Attendance

ELAINES WALKSEPTEMBER

RAISING OVARIAN CANCER AWARENESS

ELAINES WALK

W e w ou ld l ike t o ex ten d a s pec ial t han k y ou t oDin e o K hab ele , M. D.

G y ne c olo gica l On col ogis tV a nd e rbi lt-In gra m

Ca n ce r Ce nte r

With over 200 people in attendanceand over $2000 raised for OvarianCancer Research, Elaines Walk wasa great success!

It was a beautiful September day

for fun times and fundraising. Over200 people turned out atCentennial Park in Nashville, TN onSeptember 13th for the 2nd annualElaines Walk hosted by MillarRich.

Many adults with developmentaldisabilities completed the 1 Mile

walk as well as many participantsfrom MillarRich, HATS, DIDD,

Vanderbilt and many many more.

MillarRich would like to thank all of our participants and vendors for

coming out and supporting thisfantastic cause!


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ELAINES WALKSEPTEMBER

ELAINES WALK


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ELAINES WALKSEPTEMBER 2013

ELAINES WALK


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ELAINES WALKSEPTEMBER 2013

ELAINES WALK


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National Breast Cancer Awareness Monthis a chance to raise awareness about theimportance of screening and the earlydetection of breast cancer.

About 1 in 8 women born today in theUnited States will get breast cancer at

some point during her life. After skincancer, breast cancer is the most commonkind of cancer in women.

The good news? Many women can survive breast cancer if its found and treated early.

A mammogram the screening test for breast cancer can help find breast cancer early.

Make a difference! Spread the word aboutmammograms and encouragecommunities, organizations, families, andindividuals to get involved.

How can National Breast Cancer

Awareness Month make a difference?We can use this opportunity to spread theword about important steps women cantake to stay healthy.

Here are just a few ideas:

Ask doctors and nurses to speak towomen about the importance of gettingscreened for breast cancer.

Encourage women age 40 and older totalk with their doctors about when to startgetting mammograms.

Talk with women ages 50 to 74 in your community about getting mammogramsevery 2 years.

Breast CancerAwareness Month

October Is


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September SE

Coachs CornerThe month of September has been a busyone for MillarRich SupportedEmployment! MillarRich SE is pleased toannounce that we have placed our rstclient with meaningful employment!Joanna Mechan has accepted a posi?onright here with MillarRich as our StaffPhotographer! MillarRich is happy to haveJoanna come aboard star?ng 10/1/2013.

MillarRich SE is excited to be working withour second client, Josh Gibson. Josh hascome to MillarRich SE looking to nd part-?me employment in landscaping, cardetailing or building services work. Joshand MillarRich SE went to Joshs ini?alVoca?onal Rehab interview on 9/16/13and expect approval for his communitybased assessments within the next few

weeks. Welcome Josh!

MillarRich SE would also like topersonally thank the kind staff atthe Bellevue YMCA. The BellevueYMCA has been a wonderfulpartner by allowing MillarRich touse mee?ng space for ourprograms as well as allow us to

conduct fun and crea?veemployment assessments for our

clients. Thank you to Jess, Tony,Lisa, Carlos and staff! You guys areawesome!

The Bellevue YMCA is a fantas?cfamily-friendly place. The staff andthe programs they support aretop-notch for adults and childrenof all ages.

Supported Employment September

Supported Employment

Joanna Mechan was the photographer at our recent charity event Elaines Walk,below are a few examples of her work.

For more informa+on on the Bellevue YMCA:

Please Visit: h p://ymcamidtn.org/loca+ons/center.aspx?CenterId=24Phone: 615-646-9622

Or swing by:8101 HWY 100Nashville, TN 37221
http://ymcamidtn.org/locations/center.aspx?CenterId=24http://ymcamidtn.org/locations/center.aspx?CenterId=24http://ymcamidtn.org/locations/center.aspx?CenterId=24


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Coachs Corner

Tim Porter

On Thursday, August 19 th, I had the pleasure of hosting a luncheonfor the MillarRich families and their friends living in the Lawrence

County area. The group gathered at the David Crockett State Park restaurant that has an outstanding view of Lake Lindsey. Twenty five

people attended consisting of our MillarRich individuals, familyteachers, ISCs and even friends from Muscle Shoals, Alabama whomade the drive up to share in the fun.

I want to thank Jay, Brandy and Kelli who were able to make the tripdown from Nashville. Everyone enjoyed the beautiful scenery, thedelicious lunch buffet and the opportunity to meet new friends andneighbors.

About LawrenceburgLawrenceburg is named after the War of 1812 hero, Captain JamesLawrence. Lawrenceburgs most well know resident, David Crockett,moved from East Tennessee to Lawrenceburg around 1817. Heserved as a Justice of the Peace, a Colonel of the militia, and a staterepresentative. David Crockett established a powder mill on the

banks of Shoal Creek and this area is now known as his namesake,David Crockett State Park. Other notable people from Lawrenceburgare:

Michael Jeter - Tony Award Winning Actor

James D. Niedergeses - Roman Catholic Bishop

David Weathers - Pitcher for the Cincinnati Reds

Fred Thompson - Lawyer, Actor, and Former U.S. Senator

James D. Vaughn - Credited as the Father of Southern Gospel Music

Lawrenceburg is located in southern Middle Tennessee, nestled in theheart of the scenic Tennessee Valley. Known as the Home of Southern Gospel Music and where David Crockett once lived,Lawrenceburg is just over an hour south of Nashville, and close toInterstate 65. I encourage and welcome anyone who would enjoy anice day trip with your individuals to consider visitingLawrenceburg.


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NASHVILLE MEMPHIS CLARKSVILLE

LAWRENCEBURG

M i l l a r R i c h

millarrich newsletter september 2013

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