PEIA PathwaysNovember 2016 Newsletter

INSIDE THIS ISSUE

to WellnessHave a Ball!

Cover: Have a Ball!2: Yay for Yoga3: Exercise is Medicine4: Importance of Stretching5: Amino Acids: Part 16: Season Change & Exercise7: The Holiday Hustle8: Diabetes and You9: Exercise of the Month10-11: Region Summaries

REST WELL. EAT WELL. FEEL WELL.

Remember how fun it was to play with a ball when you were a child? An exercise ball can add variety to your workout while boosting balance and working multiple muscles at the same time. Exercise balls are large vinyl balls that you can use to help strengthen and stretch your muscles while improving core stability and balance. Many office workers have exchanged their chair for an exercise ball for at least part of their work day. It forces you to sit with better posture to maintain your balance and promotes core strength as you sit. Exercise balls can take your workout to another level. For example, a traditional bicep curl done on an exercise ball becomes a total body exercise. It challenges your strength while promoting balance. When performing exercises on a ball, you are stimulating and challenging your body’s stability while performing each exercise. You are also stimulating your core muscles – the deep pelvic, abdominal and back muscles, which are essential for good posture and movement control. Dynabands are a great tool to use in conjunction with an exercise ball. Talk with your exercise specialist to find the correct size ball for your body size and safety tips you can use while you get use to the balancing aspect of the ball.

By: Debbie Turner

The association of stress with the approaching holiday season may be a familiar routine. Break the cycle by implementing some simple stretches with yoga postures. These poses are particularly effective for

promoting relaxation and relieving muscle tension. “Yoga helps us slow down for a moment and tune into the breath. Simply the focus on one thing — which is the very definition of meditation — allows us to decompress,” Dr. Terri Kennedy, registered yoga teacher concludes. The benefits of yoga and stress relief are powerful, especially when utilizing proper postures, awareness, and attention to breath. (Combine the previous relaxation article poses in addition to these asanas for an enhanced practice for stress relief and relaxation.)

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Yay for Yoga:By: Salina LyterPoses for Stress Relief

Bridge Pose Cat Pose

Puppy Pose Legs-Up-The-Wall Pose

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Physical activity can greatly improve the quality of life--spirit, mind and body. It is recommended that adults get at least 150

minutes of some type of physical activity per week. From addressing high blood pressure to lowering cholesterol, exercise can help in the treatment and management chronic disease. Many people are aware of using exercise as medicine for weight loss or diabetes, but are less informed about its benefits in maintaining good mental health. Anxiety and depression are two separate conditions that are commonly mistaken as the same illnesses. A person may have depression, anxiety or both. Anxiety is a deep concern for future events. Many studies show one exercise session can lower anxiety and promote calm. Regular exercise can lower anxiety in people who are very anxious. (American College of Sports Medicine, EIM, 2016) Depression is a feeling of sadness, which can make everyday life seem harder. The main symptom in depression is fatigue or low levels of physical and mental energy. Exercising to improve depression helps to reduce the feeling of fatigue and improves mental wellbeing, (Exercise Is Medicine, 2016). Increasing physical activity can have a profound impact on improving a person’s mood and self-esteem. Moderate-to-high levels of exercise reduces symptoms more than lower levels of activity. Whether it is aerobic exercise or weight training, enjoying the activity you are doing is key.

Exercise is medicine for the mind and body. It is more frequently incorporated into treatment plans for certain conditions. There is no better prescription to help treat common conditions and improve your life than becoming physically active. For more information on exercising to as part of a treatment plan for anxiety and depression, visit the Exercise is Medicine website: http://www.exerciseismedicine.org/. If you would like to participate in a FREE fitness assessment with exercise prescription, contact your regional health promotion consultant today: http://www.peiapathways.com/Home/Contact.

Exercise is Medicine:For Your HeadBy: Beth Metzger

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By: Janelle Humphrey-Rowan

As we age, flexibility becomes more important. Our muscles begin to “tighten” if not used and stretched regularly. Stretching is an essential

part of exercise that may be overlooked. Older adults often have challenges completing daily activities like tying their shoes or getting up and down from a chair or the floor. This difficulty can be a result of years spent without using the muscles in a complete range of motion. Muscles are similar to a rubber band. If you keep stretching them over time they will remain loose and stretched out. If not, they will lose flexibility. A good stretching routine should be followed at least three times per

week. Below are some guidelines to follow for stretching:

• Stretching is NOT a warm-up. You can injure yourself stretching cold muscles. BEFORE stretching, try a few minutes of light walking or simple activity. Flexibility varies for each individual. Focus on balanced flexibility on each side of the body.

• Stretch muscle groups. Don’t complicate stretching! Focus on the calves, thighs, lower back, chest, neck, and shoulders. Also stretch muscles that you use daily. Make sure to stretch both sides of the body.

• Don’t bounce. Stretching should be a smooth motion. Bouncing while stretching can causes more damage than benefit.

• Hold it! Work up to holding each stretch for around 30 seconds. You may have to start with a shorter period of time, but work towards holding your stretches.

• Maintain flexibility. Stretching may seem to be time-consuming, but you can achieve benefits by stretching regularly and holding each stretch for the appropriate amount of time.

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The Importance By: Corey Clendeninof Stretching

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By: Janelle Humphrey-Rowan, ND Naturopath

Amino Acids Part I:

Amino acids are widely known to be the building blocks of proteins, but they are also essential for many reactions within the body.

Hundreds of amino acids exist. However, only 20 of them are noted to be involved in human processes. Of these 20 amino acids, only half of them are classified as essential. The classification as essential doesn’t actually reflect their importance, as all 20 are necessary for proper health. The classification designates that these ten amino acids cannot be created by the human body, therefore, they must be obtained through our diet. Excess amounts of amino acids are not stored by the body for later use, so they must be consumed daily. Sources include protein-rich animal foods such as fish, poultry, beef, dairy, and eggs. Smaller amounts are located in nuts, seeds, legumes, and whole grains.

The essential amino acids are:

• Arginine: Helps boost immune function and improves athletic performance. Arginine may also aid in wound healing. The NIH is researching possible effectiveness on migraines, dementia, high blood pressure, and male infertility. • Histidine: A precursor of histamine - a compound released by the immune system during an allergic reaction. Histidine regulates and aids in the utilization of essential trace elements like iron, copper, molybdenum, zinc, and manganese. • Isoleucine: Used by athletes and body builders to help increase endurance and

assist the body in recovering from strenuous physical activity. Isoleucine promotes healing of muscle therefore may also be used for tissue repair after an injury or surgery. Studies indicate it may also aid in the regulation of blood sugar and energy levels. • Leucine: Utilized in various metabolic functions including blood sugar regulation and growth hormone production. Leucine promotes the growth and recovery of muscles and bones. It is believed to help prevent the breakdown of muscle caused by injury or stress.• Lysine: Plays a role in calcium absorption and helps build muscle. (Continued on Page 11)

The Essentials

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One look outside shows the color of the leaves changing from green to yellow, orange, red, and brown. As the leaves fall, so does the

outside temperature, which signals the beginning of shorter days and longer nights. For a lot of people, this is not a very welcome change. It brings with it some anxiety, mood changes and sleep pattern interruptions.As we struggle with this change, our fitness routine may also become more challenging. It is important to realize that exercising may be the best thing to deal with the impending ‘winter blues’. Cooler weather should never be an excuse to stop exercising. As a matter of fact, we can also look at the new season as a new beginning and a way to rejuvenate ourselves.

There are a few things you can consider when exercising during the fall-winter season: • Maintain your focus: Think about the reasons

you started exercising and the benefits you receive from it. Then, focus on ways to keep going especially during this challenging period.

• Dress appropriately: If exercising outdoors, wear warmer or layered outfits and a hat (We lose heat through our uncovered heads!) Don’t forget to hydrate. Watch your step and don’t slip on fallen leaves if out on trails. Wear reflective gear because it gets darker sooner.

• Take it indoors: If there are days when you just want to avoid the cold outside air, try some indoor exercises. Good ones include jump rope, push-ups, squats, lunges, or even turn your household chores (such as cleaning the house or raking leaves) into exercise. You can try some exercise DVDs. For more ideas about exercises you can do indoors, please visit the PEIA Pathways to Wellness Program’s website at http://peiapathways.com/Resources/Access2Healthy

• Try something new: Buddy up and go for a walk, hike, or ride a bike, try a new yoga or boot camp class, or join a gym and get a trainer. Your local community center might serve as a good resource for new classes in your area.

(Continued on Page 11)

Seasonal Changesand ExerciseBy: Charity Duvert

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As the holidays approach, our “normal” routine can be challenged. You may face the hustle and bustle of trying to shop or you

may take extra goodies offered at the workplace. It is important to maintain a healthy routine for the holiday season. (Many people gain around 3 to 5lbs). Focus on maintaining your weight and avoiding any gain. Here are some tips:

Tip #1: Don’t skip meals. Eat a light snack before going to a party. It helps to keep you from over-indulging.

Tip #2: Bring your own healthy dish to a Holiday lunch or party. Look for a healthy substitution you can add to your favorite holiday dish to reduce the calories. For example, if the recipe calls for sour cream, you reduce the calories by using a low-fat greek yogurt.

Tip # 3: Schedule your exercise and take time for yourself. If you are shopping at the mall, take in an extra lap around the perimeter or take the stairs.

Tip #4: Keep a log of what you have consumed. This helps you to track any extras you may have consumed at the office party.

Preparing a healthy dinner that evening can balance those extra goodies.

Tip #5: Plan the Holiday. Set some limits. Do not over spend. This can cause unnecessary stress in the coming months.

The holidays are a great opportunity to enjoy time with family and friends. Celebrate life. Be grateful and reflect on what’s important. Appreciate the gift of health.

The Holiday Hustle:Tips for SurvivalBy: Angela Watkins

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Each year many Americans are diagnosed with diabetes. More disturbing, many people are diabetic and remain undiagnosed!

Additionally, 86 million Americans have a condition called prediabetes. Prediabetes occurs when your blood glucose levels are higher than normal but not high enough for you to be considered diabetic. Individuals with prediabetes are at a higher risk for developing Type 2 diabetes, heart disease and stroke. Diabetes occurs when something in your body causes glucose levels to rise higher than normal. The two forms of diabetes are Type I and Type 2. Young adults and children are commonly diagnosed with Type 1 diabetes. With Type 1 diabetes, your body doesn’t produce insulin, a hormone found in your body that transfers glucose from the bloodstream to the cells in your body. Only about 5 percent of people with diabetes have Type

1. Type 2 diabetes is the most common form of diabetes. With Type 2, the body becomes insulin resistantas your body is not using use the insulin contained in your body properly. Your pancreas produces extra insulin but can only do so for so long in order to keep your blood glucose at a normal range. When glucose builds up in your bloodstream, two things can happen. First, it can immediately cause the cells to be starved for energy and over time these high glucose levels affect other parts of the body, (i.e. eyes, kidneys, nerve, heart). Type 2 diabetes can be controlled by lifestyle changes such as a healthier diet and exercise but can also be controlled by medications and insulin. Your doctor will discuss different treatment options with you.

Symptoms of Type 1 & Type 2 diabetes include:• Frequent urination• Thirst• Hunger (when already eating)• Extreme fatigue• Blurry eye sight• Slow healing of cuts and bruises• Weight loss• Tingly, numbness or pain in hands and feet

It is very important to visit your healthcare provider for further diagnosis and proper treatment of diabetes to maintain a healthy and happy life.

Diabetes and YouBy: Grace Matthews

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Exercise of the MonthAb CircuitBy: Marjan Washington

25 Crunches (may also be done with hands on the floor beside the body)

25 “Full” Sit-Ups: *Raised knees 90 degrees to the floor

25 Reverse Crunches

30 Second Plank

This circuit is to be repeated 3 times through. If you’re a beginner, start with one time through and work your way up to 3 sets.

Region Summaries

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1Region 1 (Hancock, Brooke, Ohio, Marshall, Wetzel, Tyler, Doddridge, Marion, Harrison, Pleasants, Gilmer): The northern part of the state welcomed new site coordinators for the Harrison

County Division of Rehabilitation Services Office, the North Central Community Action office in Marion County, and the parole offices in Ohio and Harrison Counties. Information regarding various PEIA Pathways to Wellness offerings was distributed during an employee health fair at the City of Bridgeport. All Doddridge County Schools and the Board of Education continue to participate in the Back on Path Walking Program. John Manchin Senior Health Care Center participated in the newly released “Deep Relaxation” presentation. The secretaries of Hancock County Schools participated in the carpal tunnel syndrome “It’s All in the Wrist” presentation and kicked off the Dynaband challenge. The Child Nutrition office of the Marshall County Board of Education sponsored the “Food Allergy Awareness” presentation for their staff. Bridgeport High School started the Move It program to prepare for Weigh to Go next month. The carpal tunnel syndrome presentation is scheduled to take place at the Ohio County DHHR. John Marshall High School will be hosting a PiYo class. CENTRA in Harrison County is scheduled to start the Back on Path Walking program. The Harrison County Parole office will begin the H2O Go program. Follow up Work It Out Assessments are scheduled to take place at Doddridge Middle and Elementary Schools. We are currently scheduling Weigh to Go, programs, individual health coaching, and Work It Out assessments for the remainder of the year.

2 Region - (Monongalia, Taylor, Barbour, Preston, Lewis): As we approach the holiday season, many sites are signing up for the Weigh to Go Program. WVU is leading the way with 6 different

locations for weigh-ins: NRCCE, College of Law, Allen Hall, Martin Hall, the Mountainlair, and One Waterfront Place. Meanwhile, the action continues at One Waterfront Place with Yoga and H20 Go at College of Journalism and Media Relations. Also in Mon Co., the walking group at Suncrest Primary is taking some serious steps with the Back on Path Walking Program. Many other sites are ironing out the final details for Weigh to Go such as Skyview Elementary, Morgantown High, MTEC and Mountaineer Middle. Eastwood Elementary jumped on board with H20 Go as they also prepare for Work It Out. At Barbour Co., Kasson Elementary and Middle are getting set for Weigh to Go, and in Taylor Co., the walking action continues at Pruntytown Correctional Center as Taylor Co. Middle gets set for Weigh to Go. At Preston Co., Terra Alta East Preston School and Aurora Elementary will also join in for Weigh to Go.

3 Region - (Upshur, Tucker, Hardy, Grant, Pendleton, Randolph): Pendleton – North Fork Elementary and Franklin Elementary completed health coaching with great participation. Franklin

Elementary interested in the dynaband class and WIO later.Grant – Petersburg High School scheduled for cardio health coaching in November. City of Petersburg ready to start Healthy Eating Class with WVU. Hardy – Moorefield High School completed their six month follow up for the Work It Out fitness assessments – 100 % participation in follow-up. Randolph – DHHR/Health Department completed health coaching and WIO fitness assessments – good participation. Department of Highways also participated in health coaching. Huttonsville Correctional Center and the Division of Rehab are scheduled for their six month follow up to the Work It Out Assessments. George Ward Elementary already excited to participate in the Weigh To Go Challenge over the holidays.Upshur – Looking for worksite coordinators to help facilitate wellness program. Tucker – Tucker County Courthouse participated in health coaching. Tucker Co. schools interested in Weigh to Go over the holidays.

4Region - (Monroe, Mercer, McDowell, Wyoming, Raleigh, Summers): With the holidays approaching, Region 4 is taking measures to maintain their rather than gain! Mercer DHHR held

its Weigh to Go weigh-ins. Mercer County Board of Education held its county wide Weigh to Go with all 27 schools participating. Wyoming East High School in Wyoming County also is weighing in before the holidays. In Raleigh County, Raleigh Board of Education and Crescent Elementary took on Weigh to go Challenge and will follow up with Work It Out in January. Bluefield State held their annual wellness fair and provided lifestyle coaching information to the staff. They also participated in the Weigh to Go challenge to be followed up with Work it out in January. We were very excited to welcome the WV Parole Board from Mercer and McDowell counties to the wellness program. They launched the H20 GO challenge at their regional meeting.

5Region - (Greenbrier, Nicholas, Webster, Pocahontas, Fayette, Braxton): Region 5 has a variety of activities currently being offered. The Lewisburg location of the WV Parole offices and

the Western Greenbrier Middle School are reducing the number of sweetened beverages they consume while participating in the H2O Go program. New River Community and Technical College Summersville and Lewisburg Campus are finishing up their Back on Path program. Weigh to Go has seen the largest number of participating sites than

ever before. Ronceverte Elementary, Lewisburg Elementary, Easter Greenbrier Middle, Robert C Byrd Clinic, Greenbrier DOH, WV DHHR Braxton, WV Dep Fayette Office, Greenbrier East High, Greenbrier County BOE, Greenbrier West High and Fayetteville High are all Weighing in to stay within 3 lbs. of their “starting weight” during the holidays. We will be Working It Out with r follow up fitness assessments at Sutton Elementary. Region 5 is staying active and busy as our fall draws to a close!

6Region - (Jefferson, Berkeley, Morgan, Mineral, Hampshire): The Martinsburg DHHR participated in the 10 minute stress reduction program and are looking forward to starting a yoga

class later this month. Mountain Ridge Middle School began the h20go challenge. The Parole Offices in Mineral and Berkeley County started the h20go challenge. The Jefferson County Public Service District and Potomac State College participated in the overview about lifestyle coaching and the work it out program.

7 Region - (Kanawha (non-school sites), Boone, Logan, Calhoun): As October escorts in autumn, Region 7 creates a colorful wellness path of their own. Public Defender Services

accepted the wellness challenge by launching Back On Path and began a PiYo class. Work It Out displayed full force with participation from the DMV and DHHR in Kanawha County. Health coaching services paired with Work It Out reveals value for goal-setting and ultimately, achievement and maintenance. Keep it up, Region 7! With this sustained program participation, the holidays will be happy, prismatic, and most importantly, healthy!

8 Region 8- (Mingo, Mason, Wayne, Cabell, Lincoln, Putnam): Great things have occurred in our region. Work It Out exploded throughout each county: Mason County, Beale

Elementary and next in Mid-November will be Ashton Elementary following up; Wayne County DHHR and Spring Valley High School are scheduled for 3rd week of November; Cabell County, Dept of Highways completed their assessements. Health Coaching was conducted at Wayne County DHHR. Dept of Highways Cabell County is scheduled for Health Coaching on Nov 7th; Ashton Elementary begins Health Coaching Nov 4th; Beale Elementary will follow up Work it Out Program with Health Coaching end of November. H2O Go program began at Davis Creek Elementary School and Ashton Elementary School. Ashton Elementary starts Tri-Me program on November 4th as well. Culloden Elementary and Conner Elementary will begin H2O Go program 2nd week of November.

9 Region 9 - (Clay, Ritchie, Wood, Wirt, Jackson, Roane, Kanawha County Schools): Region 9 has been busy moving into the fall months. The new program addressing Carpal

Tunnel Syndrome has been well received. Work It Out fitness assessments are also off to a great start. Many sites around the area including the Dunbar Annex Building have taken advantage of this program. With the holiday season right around the corner, our “Weigh to Go Program” is already starting to be a huge hit. Sites like Montrose Elementary, DRS, Roane County Courthouse, and Holz Elementary have already signed up their sites for the program.

Amino Acids Part I (Continued from Page 5)

Lysine aids in recovery from surgery or injury due to its role in the formation of collagen, necessary for connective tissue repair. It may help the body produce hormones, enzymes, and antibodies. Numerous studies show that lysine may help prevent outbreaks of cold sores and genital herpes. • Methionine: Helps detoxification in the liver. Methionine is particularly beneficial for people suffering from estrogen dominance.

• Phenylalanine: A precursor of the non-essential amino acid tyrosine. Phenylalanine aids in the formation of adrenaline. It may aid in promoting mental alertness, memory, and elevation of mood. Studies are being conducted in regards to its use for Parkinson’s patients. A rare metabolic disorder, phenylketonuria, exists in which patients are missing an enzyme required to utilize this amino acid. •Threonine: Supports the immune system by aiding in the production of antibodies. Threonine is found largely in the central nervous system. It may be helpful in treating different types of depression. A component of elastin, collagen, and enamel so aids in healing. Threonine is known for promoting digestive system function.• Tryptophan: Essential building block for enzymes, structural proteins, serotonin, melatonin, and neurotransmitters. Tryptophan is used in alternative medicine to help treat insomnia, anxiety, depression, and even PMS. • Valine: Aids in preventing the breakdown of muscle and helps tissues recover from damage while increasing exercise endurance. It is important for nervous system and cognitive functioning, as well as immune system regulation.

Specific recommendations for any nutrient depend on age, gender, and other health factors including any prescribed medications. It is recommended to get nutrients primarily through daily food consumption instead of through supplementation. Discuss any form of supplementation with your health care provider.

References:http://www.aminoacidsguide.com/ http://www.biology.arizona.edu/biochemistry/problem_sets/aa/aa.html

Seasonal Change and Exercise (Continued from Page 6)

• Avoid common pitfalls: Make sure to avoid any temptations you might encounter such as drinking very high calorie hot drinks or ‘comfort’ foods to keep warm. A few slip-ups might jeopardize all your effort in just a short amount of time. • Listen to your body: If you’re exercising outdoors and your body just doesn’t feel right, take it inside, take a break or stop. Don’t forget ... safety first!

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