Our Healthy Communities October 2015 Publication

OCTOBER 2015

Breast cancer is the second most common form of

cancer in women. In fact, about 1 in 8 women born

today in the United States will get breast cancer at

some point in their lives.

The good news is that many women can survive

breast cancer if it’s detected and treated early. A

mammogram – the screening test for breast cancer

– can help detect breast cancer early when it’s in its

earlier stages and easier to treat.

National Breast Cancer Awareness Month provides

an opportunity to raise awareness about the impor-

tance of early detection of breast cancer. Make a dif-

ference by spreading the word about mammograms

and encourage communities, organizations, families,

and individuals to get involved.

Use this opportunity to spread the word about

steps women can take to detect breast cancer early.

Here are just a few ideas:

• Ask doctors and nurses to speak to women about

the importance of getting screened for breast cancer.

• Encourage women ages 40 to 49 to talk with their

doctors about when to start getting mammograms.

• Organize an event to talk with women ages 50 to

74 in your community about getting mammograms

every 2 years.

Following are some local events:• The Mall of Georgia’s annual Paint the Mall Pink

campaign features two events this year to show the

mall’s commitment to Breast Cancer Awareness

Month. For more information, visit https://www.fun-

dracers.org/Default.aspx.

• Eastside Medical Center in Snellville is hosting its

Orchestrating Breast Cancer Care event Oct. 16.

Reservations are required. To get a spot, call 1-800-

242-5662.

• Kroger grocery stores throughout metro Atlanta

will host a multifaceted campaign for Breast Cancer

Awareness Month.

• From 8 a.m. to 8 p.m. on Oct. 16, 9Round

Dacula, which offers kickboxing, boxing and strength

training, plans to donate a “penny per kick” to breast

cancer charity Susan G. Komen of Greater Atlanta,

said owner Lawrence Smith.

• Bringing humans

and canines

together, the

second annual

Pink Pooch

Parade is held

in honor of

October being

National Breast

Cancer

Awareness

Month. The

parade will take place from 3 to 6 p.m. Both partici-

pants and vendors can register at the Pampered

Puppy at 953 S. Main St. in Conyers, or online at

ww.pinkpoochparade.com.

• For the entire month of October, Shane’s Rib

Shack-Conyers will be selling pink Breast Cancer

Awareness T-Shirts for only $12 each. A portion of

the proceeds will be donated to the Breast Cancer

Awareness Fund.

• Saturday, Oct. 6, the third annual “Be the Boss of

You” breast cancer horse ride and drive will be held

at the Georgia International Horse Park.

• Saturday, Oct. 13 - Sisters by Choice is holding a

free breast cancer awareness seminar Saturday,

Oct. 13, 8 a.m. - 2 p.m. at the Georgia-Pacific LLC

Auditorium, 133 Peachtree Street NE, Atlanta, with

breakfast and lunch provided.

• Sunday, Oct. 14 - Antioch AME church will host a

special service Sunday, Oct. 14, 10 a.m., celebrating

the power of pink and spreading the word about

breast cancer prevention.

• Thursday, Oct. 25 – Wall of Hope unveiling. The

Kimberley Chance Atkins Foundation and Rockdale

Medical Center will unveil the second set of 12 por-

traits of breast cancer survivors for the Wall of Hope

at the Rockdale Medical Center Women’s Diagnostic

Center at 5:30 p.m.

• To continue an idea that started last year, the

Newton Fire Department is selling pink T-shirts and

sweatshirts in support of the Jasper County Pink

Ribbon Support Group.

October is National BreastCancer Awareness Month

A child’s Halloween dream – lots and lots of candy –

is some parents’ worst nightmare. But Halloween can

actually be a

time to teach

your children

good oral health

habits, without

depriving them

of Halloween

treats. Here are

some of our tricks for using treats to your advantage.

Don’t Make Your Children Choose Between Candy

and Cavities

Don't deny your children the Halloween experience

because that can make candy seem even more irre-

sistible to them. Instead, let them experience the joy

of Halloween in all its sticky goodness by going to a

party or trick-or-treating.

After your children return home from trick-or-treating

or a party, go through their bags of Halloween treats

together. Have them each pick the 10 (or whatever

number you decide, based on factors such as age)

treats that they want the most.

Remove the unpicked treats from their sight. Help

others by donating them to a food bank or put them in

the freezer if you can't stand to throw them out.

Establish a Treat Time: Establish a time of day to

eat Halloween candy. This “treat time” routine may

extend long after Halloween and help promote healthy

thinking habits about treats. Your children will soon

realize that eating sweets shouldn’t be an all-day cel-

ebration and that moderation is key.

Set Up a Brushing Schedule: It’s crucial to brush

soon after treat time. For example, if it’s nighttime,

brushing and flossing teeth before bed will help get rid

of the recent sweets. According to the ADA

(American Dental Association), fluoride mouth rinses

for children can also help to prevent tooth decay.

Make the Teeth-Brushing Experience Fun: Make

Halloween a special time for getting your child a new

brush. Dentists say that when children like their tooth-

brush, they will enjoy the brushing experience much

more. Let them choose from the numerous kid-sized

brushes that feature cartoon characters and colorful

designs. Young children usually get excited and can't

wait to use a new toothbrush. Children also like to

pick out their own toothpaste.

Try Disclosing Methods: Parents can use disclos-

ing tablets, solution, or swabs to show their children

how well they are brushing or flossing their teeth.

Make it a contest and schedule a disclosing session

once a week or so, to show your children their

progress (or lack of).

Use Halloween to your advantage and enjoy!

Use Halloween to TeachYour Children Good OralHealth Habits

O U R H E A L T H Y C O M M U N I T I E S OCTOBER 2015

Should You Add Kickboxing To Your RoutineWhen performed as a

part of your fitness andweight loss program, kick-boxing can provide a full-body workout that targetsboth cardiovascularendurance and muscletoning.

In addition, a kickboxingexercise routine works allmajor muscle groups in a fun and energeticway to improve balance, flexibility coordina-tion and self-confidence.

Kickboxing is a combination of boxing,martial arts and aerobics, which encompass-es a large variety of exercise types to com-bat boredom. While the workouts may beenjoyable and diverse, they are also veryeffective at delivering a total-body workoutthat not only burns a high number of calo-ries, but also tones the muscles.

The number of calories burned per exer-cise session depends on your weight, inten-sity level, duration of the session and typesof exercises performed.

In general, you should expect to burnbetween 275 and 450 calories during each30-minute session performed.

• Types of Movements: Some examplesof the types of movements while kickboxinginclude punches, kicks and jumps performedin a series of drills. Kickboxing fitness andweight loss programs tend to be a bit moreprogressive than some other exercise types,so it might not be the best choice for thosewho have limits on what they can do or areconsiderably out-of-shape.

• Targeted Muscles: Kickboxing requiresthe use of all the muscle groups located inthe upper and lower body, including the core.This type of total-body exercise programworks out the body in a uniform manner,resulting in well-rounded results. The bal-ance of exercise movements and sequencesalso makes it an effective type of exercisefor boosting the heart rate, bettering cardio-vascular endurance and burning calories.

• Aerobic Effect: Kickboxers can enjoy anintense aerobic effect because the programaddresses all of the major muscle groups,elevates the heart rate, increases oxygen

intake and is an excellentmethod for conditioningthe entire cardiovascularsystem.

• Required Equipment:

The equipment requiredvaries depending on theformat and type of class.In most kickboxing classsettings, most of the

equipment is provided for you. However,plan on wearing cool, dry, unrestrictive cloth-ing and bring along a pair of kickboxinggloves, water bottle and a small towel.

• Benefits: Kickboxing is an effective wayto tone your entirebody and achieve anexcellent cardiovascu-lar workout. Byengaging in an exer-cise program that isdiverse while incorpo-rating a variety ofmovements, yourprobability of stickingwith the programimproves dramatically.

Kickboxing is also avery fun, active andvigorous activity, andparticipants are typi-cally very enthusiasticand energetic. Thisattitude can be verycontagious and helpsmotivate others tocontinue participating.

For individuals whoenjoy a fairly aggres-sive exercise routinethat will constantlychallenge their over-all fitness level,improve their coordi-nation and balance,strengthen their car-diovascular systemand tone their entirebody, a kickboxingexercise program isworth considering.

OCTOBER 2015 O U R H E A L T H Y C O M M U N I T I E S PAGE 3

October 3 – Georgia Race for

Autism & Fall Festival – GwinnettFairgrounds

October 4 – 4th Annual Great

Gwinnett Road Run 5K & Fun Run8:00 a.m. Mall of Georgia, Buford. Contact Rob Goldsmith [email protected] or 678-985-3921

Sunday, October 11, 2015 – We Found Hope 5K

Duluth, Georgia Shorty Howell Park

Saturday, October 17, 2015 – Cardinal Lake

Run Around The Lake Duluth, Georgia CLCA

Saturday, October 17 – Trick or Treat Trot 5K/Fun Run

9:00 a.m. Gwinnett Arena, Duluth, Georgia.Contact Norma Center [email protected] or 404-569-0157

Saturday, October 24, 2015 – Race Against Domestic

Violence 5KConyers, Georgia Conyers First United Methodist Church

Saturday, October 24, 2015 – Peachtree City Police Auxiliary

2nd Annual Blue Lights and Siren Run/WalkPeachtree City, Georgia

Saturday, November 21, 2015 – 5K Miles Home

Dacula, Georgia

Local Races – Rockdale, Newton andGwinnett Counties


Colds and the Flu / PreventionCan I prevent catching a cold or the flu?

You can reduce your risk of catchinga cold or the flu by washing your handsfrequently, which stops the spread ofgerms. Eating healthy, exercising andgetting enough sleep also play a partin preventing colds and the flu becausethey help boost your immune system.

Cough and sneeze into the inside ofyour elbow (rather than into yourhand). Clean common surfaces suchas table and counter tops, your child'stoys, door handles and bathroom facili-ties with anti-bacterial disinfectant. Thiscan help stop the spread of germs.

The best way to avoid getting the fluis to get the influenza vaccine. Youshould get the vaccine when itbecomes available each fall (inOctober or November), but you canalso get it any time throughout the fluseason (into December, January andbeyond). The vaccine is available byshot or by nasal spray. The vaccineswork by exposing your immune systemto the flu virus. Your body will build upantibodies to the virus to protect youfrom getting the flu. The flu shot con-tains dead viruses. The flu shot is safefor adults and all children 6 months ofage and older, and it is strongly recom-mended that all children 6 months ofage to 59 months of age get a yearlyflu shot. The nasal-spray vaccine con-

tains live but weakened viruses. It issafe for adults and all children 2 yearsof age and older who do not have asth-ma or breathing problems. You cannotget the flu from the flu shot or thenasal-spray vaccine.

Some people who get the vaccinewill still get the flu, but they will usuallyget a milder case than people whoaren't vaccinated. The vaccine is espe-cially recommended for people whoare more likely to get really sick fromflu-related complications.

Help STOP the SPREAD:• Cover your nose and mouth with a

tissue when you cough or sneeze.• If you don’t have a tissue, cough or

sneeze into your upper elbow, not yourhands.

• Put used tissues in the trash.• Wash your hands often with soap

and water or an alcohol-based handsanitizer.

• Avoid touching your eyes, nose ormouth.

• Avoid people who are sick.• Don’t share personal items, such

as makeup, eating and drinking uten-sils, or sports or office equipment.

• If you get sick, stay home fromwork or school, and avoid beingaround people. Stay home at least 24hours after your fever breaks.


Parents and children alike canget so caught up in the fun ofHalloween night that they tendto forget some simple safetyideas. Following are a few com-mon sense tips that can helpfamilies have a fun and safeHalloween.

• If you can’t personally takeyour kids trick or treating, knowthe route they’ll be taking or findanother adult to accompany them.

• Be sure to set a time for them to be homeand stress how important it is.

• Explain the difference between tricks and van-dalism. Throwing eggs at a house may seem likefun but they need to know that if they are caught,

they will have to suffer the consequences.• Help your child pick out or make a costume that

will be safe…it should be fireproof and the eyeholesshould be large enough for unhindered vision.

• If you put jack-o-lanterns on your porch withcandles in them, ensure that they are far enoughout of the way so that kids’ costumes won't acci-dentally catch on fire.

• Treating your kids to a fun and festiveHalloween dinner will make them less likely toeat the candy they collect before you have achance to check it for them.

• Teaching your kids basic everyday safetysuch as not getting into cars or talking tostrangers, watching both ways before crossingstreets, etc., will help make them safer whenthey are out trick or treating.

Halloween Safety Tips For The Whole Family

• The largestpumpkin pie evermade was overfive feet in diame-ter and weighedover 350 pounds.It used 80 pounds ofcooked pumpkin, 36pounds of sugar, 12dozen eggs and took sixhours to bake.

• In early colonial times,pumpkins were used asan ingredient for the crustof pies, not the filling.

• Colonists sliced offpumpkin tips; removed

seeds and filledthe insides withmilk, spices andhoney. This wasbaked in hotashes and is the

origin of pumpkin pie.• The largest "official"

pumpkin ever grownweighed 1,340 pounds.

• Pumpkins are 90 per-cent water.

• Eighty percent of thepumpkins supply in theUnited States is availablein October.

Pumpkin Fun Facts


The across-the-board public opin-ion that organic food is healthierthan conventional food is quitestrong. And that opinion is the mainreason for about 30% growth in theorganic food industry that has takenplace over thepast 5-6 years.

Today we’llexplain whichaspects oforganic foodare actuallybeneficial foryour health.Health

Benefits of

Organic Food

Organic foodmanufacturers, consumers andfarmers generally have a strongbelief that organic food has the ben-efits when compared to non-organicfood. Following are a few of them.

• Pesticide Reduction: One ofthe most serious complaints thatorganic food consumers allude towhen choosing organic over non-organic is the presence of pesticides.Although they do a competent job ofkeeping certain pests off the crops,pesticides are composed of somepretty powerful chemicals. Manypeople choose to go organic toensure that their children will grow uphealthy and stay unaffected by toxinsduring their developmental years.

• Antioxidant Capacity: A num-

ber of studies have been conductedregarding the influences of antioxi-dants derived from organic foods onour overall health. The main resultsindicate that antioxidants tend tohave more of a positive impact

when theycome fromorganic foods.

• BetterTaste: Somepeople believethat organicfood justtastes better.The main rea-son for thisbelief is thatthe food is

produced using organic means ofproduction. Also, organic food isoften retailed locally, resulting in abetter availability of fresh produce inthe market. This organic food typi-cally tastes better than produce thathas been frozen, shipped and trans-ported over long distances.

• Immune System: Genetic modi-fication is still in its early phases, sothe long-term effects of it on humanhealth aren’t completely under-stood. In animal testing, geneticallymodified food showed a majordecrease in immune systemstrength, a rise in birth mortality, aswell as in certain cancers and sen-sitivity to allergens.

• Overall Health: Becauseorganic food farmersdon’t use chemical fer-tilizers, it does not con-tain any traces of thesestrong chemicals thatmight affect the humanbody in negative ways.Natural fertilizers suchas manure, work great,and farmers of organicproducts are happy touse this odorous, butsafer, form of fertilizer.

• Animal Welfare:Animal welfare is animportant part of pro-ducing organic milk,meat, poultry and fish.People are excited thatthe animals are notconfined to a miserablecaged life when theyeat organic animalproducts.

• Safe for theEnvironment:Because harmful chem-icals aren’t used inorganic farming, thereis a minimum amountof soil, air and waterpollution; thus guaran-teeing a safer andhealthier world forfuture generations.

Is Organic Food Really Healthier?


A TIP FROM YOURTRAINER Today, massage is not limited to lux-

ury spas and upscale health clubs.Today, massage therapy is performedin businesses, clinics, hospitals andeven some airports. If you've nevertried massage therapy, read on to learnabout its health benefits and what toexpect during your session.What is massage?

Massage is a general term used to describe thepressing, rubbing and manipulation of your skin, mus-cles, tendons and ligaments. Massage therapists usetheir hands and fingers for massage, but may alsouse their forearms, elbows and even feet.

Massage therapy ranges from light stroking to deeppressure; some of the most common types include:

Swedish massage uses long strokes, kneading,intense circular movements, and vibration to helprelax and energize you;

Deep massage utilizes slower, more-forcefulstrokes to target the deeper layers of muscle andconnective tissue;

Sports massage is geared toward people involvedin various sports to help prevent or treat injuries;

Trigger-point massage focuses on areas of tightmuscle fibers that can form in your muscles afterinjuries or overuse.Benefits of Massage

Massage is considered to be a form of alternativemedicine. It's being offered more frequently along withwith standard treatment for numerous medical condi-tions.

Studies indicate that it is an effective treatment forreducing stress, pain and tension.

While more research is required to confirm its bene-fits, some studies have found that massage therapymay be an effective treatment for:

• Anxiety;• Digestive disorders;

• Fibromyalgia;• Headaches;• Insomnia (related to stress);• Soft tissue injuries or strains;• Sports injuries;• Temporomandibular joint pain.

What You Can Expect During AMassage

Prior to the start of your session,your massage therapist should discuss any symp-toms you may be experiencing, review your medicalhistory and determine what you're hoping to get out ofmassage and then explain the kind of massage andtechniques he or she will utilize.

Your massage therapist should perform an evalua-tion via touch to locate painful areas and determinehow much pressure to apply. Depending on what youprefer, your massage therapist may use oil or lotion todecrease friction on your skin, so be sure to tell yourmassage therapist if you might be allergic to anyingredients.

If a massage therapist is pushing too deeply,request lighter pressure. Occasionally you may have asensitive spot that feels like a knot. It's can be uncom-fortable, but if it becomes too painful, speak up.Finding a Massage Therapist

Don't be afraid to ask a potential massage therapistimportant questions such as:

• Are you licensed, certified or registered?• What is your training and experience?• How many sessions do you think I'll need?• What is the cost, and is it covered by health insur-

ance?Bottom line: Remove any thoughts that massage is

only a way to indulge or pamper yourself. To the con-trary, it can be a powerful tool to help you take chargeof your health, whether you have a specific healthcondition or are just seeking a stress reliever.

Get In Touch With The Benefits Of Massage Therapy

Joining a gym is simple– anyone can do it. Butoften - after signing onthe dotted line and com-mitting yourself to a con-tract - there comes asudden realization thateven if you don't honor it by showingup, you will still be paying.

Instead of frowning every time yousee your gym membership card, ownup to your commitment and stay moti-vated to achieve the goals you original-ly set for yourself. Following are sometips that may help.

1. Put on your gym clothes. Make acommitment to put on your gym clothesand go to the gym, because odds are,once you're there, it won't be too hard toconvince yourself to exercise.

2. Create a new habit loop withrewards. Try putting your keys underyour gym clothes, so that you can'tleave your house without having tohandle them. A good reward would beto treat yourself to a latte or somethingsimilar, after you go to the gym.

3. Do a financial reality check.Calculate the cost of not going to thegym. Each month not attended meansthat money is wasted without anythingin return.

4. Try your clothes on. If the moneyyou've already spent on the contractdoesn't motivate you, perhaps trying tosqueeze into your favorite pair of jeansand still not managing it will.

5. Treat yourself to some new gym

gear. Purchase a fewkey pieces in bright col-ors or cool styles thatyou'll feel good in whileexercising. Since thegym is the only placeyou can wear these

clothes, you have a better reason to go.6. Be truthful about how often you

can make it to the gym. If you beganwith the idea of turning up at 5 a.m.every weekday but found out that thiswas really difficult to maintain, then it'stime to refresh the expectations ratherthan completely give it all up.

7. Bring a gym buddy. Going to thegym with a buddy is a more enjoyableouting and it's double the motivation toget there and to keep going.

8. Switch it up. By trying somethingnew at the gym and trying some differ-ent equipment, you might be able tobreathe life back into your motivation. Abody that is used to a set level of exer-cise or routine needs new challengesand so does your mind.

9. Listen to music. Music is a fantas-tic motivator and it's even more funwhen you can move to the beat at thesame time. And if you're not too keenon music, try the sounds of nature orsimple instrumentals.

10. Work on the rest of your overallhealth beyond the gym. It's demotivat-ing to bust your gut at the gym withoutseeing results. And it may be that yourdiet is letting you down or you're failingto get enough sleep every night.

Motivate Yourself to Go to the Gym


GWINNETT PARKS:Alexander ParkBay Creek ParkBest Friend ParkBethesda ParkBogan ParkBryson ParkClub Drive ParkCollins Hill ParkDacula ParkDeShong ParkDuncan Creek ParkFreeman’s Mill ParkGeorge Pierce ParkGraves ParkHarbins Park

Holcomb BridgeParkIvy CreekGreenwayLenora ParkLions Club ParkLittle MulberryParkMcDaniel FarmParkMountain Park

Aquatic Center& Activity Building

Mountain Park ParkPeachtree Ridge ParkPinckneyville ParkRabbit Hill Park

Rhodes Jordan ParkRock Springs ParkRonald Reagan ParkSettles Bridge ParkShorty Howell ParkSweet Water ParkTribble Mill ParkVines ParkWest Gwinnett ParkYellow River ParkYellow River Post Office

ROCKDALE PARKS:Black Shoals ParkJohnson ParkPanola Mountain State ParkPine Log ParkSouth River Trail

NEWTON PARKS:Denny Dobbs ParkFactory Shoals Recreational ParkTurner Lake

A Walk In The Park

Buford Corn Maze September 14 – November 15, 2015

Location: Buford Corn Maze

Address: 4470 Bennett Road, Buford, GA 30519

Located on Friendship Road in south HallCounty, the Buford Corn Maze is a seasonalattraction with activities for the whole family. Itfeatures a five-acre corn maze, hayrides,Haunted Forest, along with a corn box play area,face painting, pony rides, bounce house andfarm animals. Hours: September (Maze Only):Friday 5pm-10pm; Saturday & Sunday 12pm-10pm September 25-2

Lawrenceville Haunted Cemetery TourOctober 01 – 30, 2015

Location: Aurora Theatre

Address: 128 Pike Street, Lawrenceville, GA 30045

Prepared to get scared this Halloween seasonat the Lawrenceville Haunted Cemetery Tour inone of the Southeast's oldest and most hauntedcemeteries. Hear chilling tales, told in the mostfrightening place you can imagine, by a masterstoryteller.

Stone Mountain Park Pumpkin FestivalOctober 02 – 25, 2015

Location: Stone Mountain Park, Cross Roads

Address: U.S. Hwy 78 East, Stone Mountain, GA

30087

Enjoy the beautiful fall colors and coolerweather at Atlanta's favorite place to celebratethe fall season. Stone Mountain Park's annualPumpkin Festival has become a family favoritewith kids and parents alike.

Netherworld Haunted HouseOctober 02 – November 1, 2015

Location: Netherworld

Address: 6624 Dawson Blvd., Norcross, GA 30093

Netherworld Haunted House, Atlanta's UltimateHaunted House, is not only one of the scariesthaunted houses in Georgia and the Southeast,but one of the Top Haunted Houses in the Nation.

Public Safety Fall FestivalOctober 3, 2015

Location: Coolray Field

Address: One Braves Ave., Lawrenceville, GA 30043

The Gwinnett County Police Department and

the Gwinnett County Department of Fire andEmergency Services will host their annual PublicSafety Fall Festival at Coolray Field, home of theGwinnett Braves. This event will feature firetruck, police motorcycle and helicopter displays,safety training demonstrations, kids' activities,pet adoptions, and a softball face-off betweenGwinnett County police officers and firefighters.

Olde Town Fall FestivalOctober 24, 2015

Location: The streets of Olde Town Conyers

The 35th Annual Olde Town Fall Festival is anannual event held each October inthe streets of Olde Town Conyers.

Local Family-Friendly Fall Events


RECIPE OF THE

MONTHBourbon-Glazed Salmonfrom www.health.com/health

Ingredients

3 tablespoons brown sugar3 tablespoons bourbon2 tablespoons low-sodium soy sauce1 tablespoon grated peeled fresh ginger1 tablespoon fresh lime juice3 garlic cloves, minced1/4 teaspoon freshly ground black pepper4 (6-ounce) skinless salmon filletsCooking spray1/4 cup thinly sliced green onions1 tablespoon sesame seeds, toasted

DirectionsCombine first 7 ingredients in a large zip-top plastic bag.Add fish to bag; seal. Marinate in refrigerator 1 1/2 hours,turning occasionally.

Heat a large nonstick skillet over medium-high heat. Coatpan with cooking spray. Add fish and marinade to pan; cookfish 4 minutes on each side or until fish flakes easily whentested with a fork or until desired degree of doneness.Place 1 fillet on each of 4 plates; drizzle each serving withabout 2 teaspoons sauce. Sprinkle each serving with 1tablespoon green onions and 3/4 teaspoon sesame seeds.

According to the CDC, nearly 5-20% of U.S.

citizens will be diagnosed with the flu this year,

and many of the patients will actually need to be

hospitalized due to complications from the virus.

Although you can contract the flu at any time of

the year, it’s far more widespread during the fall

and winter months.

Following are our tips for protecting yourselfagainst colds, flu and other illnesses this season.

REMAIN ACTIVE: Exercise plays an impor-

tant role in our body’s proper immune function.

Whether it’s running, playing tennis or working

out at the gym, physical activity stimulates white

blood cells and antibodies, and distributes them

throughout the body. This improves the immune

system’s capacity to fight against infectious dis-

eases, so be sure to exercise on a regular basis

this fall.

BOOST YOUR VITAMIN C: Vitamin C is a

natural antioxidant that can improve health and

protect against illness. With fall and winter being

the peak time of year for colds, it’s a great idea

to supple-

ment your

daily diet

with at least

75 mil-

ligrams of

this strong

antioxidant.

REDUCE

REFINED SUGARS: Consuming too much

refined sugar can elevate your risk of getting

type II diabetes, cardiovascular disease and obe-

sity. It’s also been shown to overpower the

immune system, leaving patients more vulnera-

ble to disease and illness.

CONSUME FALL-COLORED FOODS:

Another way to improve your health is to eat

more fall-colored foods - the more color you

have on your plate, the better. Bright orange, red

and green foods are all excellent sources for get-

ting your vitamins and antioxidants. Some of

these foods include squash, zucchini, bell pep-

pers and broccoli.

PREPARE YOUR OWN SOUP: There’s no

better time of year than the chilly fall season to

cook your own hearty beef and vegetable soup.

Avoid store-bought soups, as they are usually

loaded down with sodium and preservatives. By

preparing your own soup from scratch, you can

incorporate a variety of beneficial vegetables and

seasoning, and tailor it to your own personal

preference.

Tips To Keep You Strong And Healthy This Fall

Nutritional InformationCalories per serving . . . . . . . . . . . . . . . .353

Calories from fat . . . . . . . . . . . . . . . . . .36%

Fat per serving . . . . . . . . . . . . . . . . . . .14.1g

Saturated fat per serving . . . . . . . . . . . .3.2g

Monounsaturated fat per serving . . . . . . .6g

Polyunsaturated fat per serving . . . . . . .3.6g

Protein per serving . . . . . . . . . . . . . . . .37.4g

Carbohydrates per serving . . . . . . . . . . .13g

Fiber per serving . . . . . . . . . . . . . . . . . .0.3g

Cholesterol per serving . . . . . . . . . . . .87mg

Iron per serving . . . . . . . . . . . . . . . . . .4.3mg

Sodium per serving . . . . . . . . . . . . . .281mg

Calcium per serving . . . . . . . . . . . . . . .41mg


One of the problems with fat is that itencourages dualistic thinking. Manypeople feel that if they can still fit intothose jeans they've had for a decade,they can assume that they aren't part ofthe obesity crisis that seems to besweeping the country.

The truth is we all have to worry,because statistics indicate that we’re allgoing to live longer. And while that’sgood news, there’s a decent chancethat without taking steps to prevent it,we risk spending our bonus years inpoor health.

And even if you already engage insome exercise and eat reasonably,there’s still more you can do. There is aclear connection between the right kindof physical activity and living better inyour old age, and chances are youaren’t engaging in all of them right now.

Here’s your five-step plan to a happi-er and healthier you in your goldenyears.

1. Walk more. It’s arguably betterthan running because it’s low-stress,low-impact and easy to incorporate intoyour daily routine. Studies have linkedwalking to everything from improvedheart health to a decreased risk ofstroke. And every little bit helps -10,000 steps a day, often bookmarkedas the critical point for real healthchange - is a bit farther than two miles.You just need to outline a plan to getyou there.

2. Perform this exercise. Years ofhunching forward over your laptop,

phone ordesk aretighteningyour mus-cles andcausingyou tohunch over.

Remedy the situation with an exerciseyou can do without getting sweaty.Simply stand a foot or so from a walland lean back against it while youpress your elbows into the wall andraise your thumbs up to your armpits.Hold for 10 seconds, relax and repeat.

3. Build some strength. Evidenceshows that strength-building resistanceexercises will fortify bones, reduce therisk of osteoporosis and even decreaseyour chances of being diagnosed withdementia.You don’thave to nec-essarily haveto join a gym– researchsome exer-cises youcan do athome whilewatching TV.

4. Stand up four times each hour.

Lately it’s been reported that chairsconstrict circulation, cause tightening ofthe muscles and relax your gluteusmuscles in a way that is harmful. But ifyour work requires you to sit down formost of the day, the simplest fix is tostand for a second, while bracing yourabs and then sitting back down. Doingit every 15 minutes is enough to undothe damage.

5. Carry a load. Moves like thefarmer’s walk, fireman’s carry or justwalking around with a heavy backpackon are arguably more effective than abench-press session. They’ll stimulatemore muscles, compel your lower backto work, and improve your grip (whichis a key indicator of health in later life).Find a way to incorporatethese moves into your dailyroutine.

Five Fitness Tips That CouldPrevent Poor Health In Old Age


A Different Kind of Senior CareWe provide care in our beauti-

ful center, with friends, deliciousfood, and activities, for seniorswho require assistance duringthe day. Your aging loved one nolonger has to spend the day iso-lated in their home, and in turnproviding peace of mind for thefamily.

Health Related Care byProfessional Staff

Our medically trained staffspecializes in caring for individu-als with physical and cognitive

impairments. At our new centerlocated right here in Snellville,your loved one can enjoy a pro-gram that is designed to meettheir individual needs with inno-vative activities all in a comfort-able environment.

Whether you are a profession-al in the community, a caregiveror family member, SarahCarestands ready to partner with youto assist your needs.

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Free 4-hourTrial DayAt SarahCare of

Snellville, we want you toexperience our programbefore you make the com-mitment.

We offer a free 4 hour trialat our center for your lovedone. We suggest coming 10am to 2 pm where they canenjoy activities, lunch withpeers and individual attention.Our activities director will getto know your loved one duringthe trial day and assist in pro-viding an individual program forthem.

Because we know youwill enjoy it, call today tomake arrangements.

Simple Fitness For SeniorsIt is never too late to start improving your life!

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About NANCY BURNHAM: My journey to fitness began at age 61 and now at age 67I have been a Certified Personal Trainer for over 2 years. My studies specialize in olderadults with special conditions including Rotator Cuff, Diabetes, Heart Disease and

Respiratory Disease. Pilates Mat Instructor training and ZenGA Instructor training were completed in 2014with plans to complete Barre Instructor training in 2015.ACE Certifications: Personal Trainer Years Certified with ACE: 3 yrsPrograms: Private Personal Training Sessions; Group Fitness Sessions Years in the Industry: 2-5 yrs

Staying active is not a science. Just rememberthat mixing different types of exercise helps bothto keep your workouts interesting and improveyour overall health. The key is to find activitiesthat you enjoy. Here is an overview of the fourbuilding blocks of fitness as you age and howthey can help your body.

What is it: Uses large muscle groups inrhythmic motions over a period of time.Cardio workouts get your heart pumping

and you may even feel a little short of breath. Cardio includes walking,stair climbing, swimming, hiking, cycling, rowing, tennis, and dancing.

Why it’s good for you: Helps lessen fatigue and shortness of breath.Promotes independence by improving endurance for daily activities suchas walking, house cleaning, and errands.

What is it: Strength training builds upmuscle with repetitive motion using weightor external resistance from body weight,

machines, free weights, or elastic bands. Power training is often strengthtraining done at a faster speed to increase power and reaction times.

Why it’s good for you: Strength training helps prevent loss of bonemass, builds muscle, and improves balance—both important in stayingactive and avoiding falls. Power training can improve your speed whilecrossing the street, for example, or prevent falls by enabling you to reactquickly if you start to trip or lose balance. Building strength and power willhelp you stay independent and make day-to-day activities easier such asopening a jar, getting in and out of a car, and lifting objects.

What is it: Challenges the ability of yourbody’s joints to move freely through a fullrange of motion. This can be done through

stationary stretches and stretches that involve movement to keep yourmuscles and joints supple so they are less prone to injury. Yoga is anexcellent means of improving flexibility.

Why it’s good for you: Helps your body stay limber and increases yourrange of movement for ordinary physical activities such as looking behindwhile driving, tying your shoes, shampooing your hair, and playing withyour grandchildren.

What is it: Maintains standing and stabili-ty, whether you’re stationary or movingaround. Try yoga, Tai Chi, and posture exer-

cises to gain confidence with balance.Why it’s good for

you: Improves balance,posture, and quality ofyour walking. Alsoreduces riskof falling andfear of falls.

Exercise and fitness as you age:Tips for building a balanced exercise plan

The 1st building blockof fitness as you age:

Cardio endurance exercise

The 2nd building blockof fitness as you age:

Strength and Power Training

The 3rd building blockof fitness as you age:

Flexibility

The 4th building blockof fitness as you age:

Balance

Our Healthy Communities October 2015 Publication

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Transcript of Our Healthy Communities October 2015 Publication