Nothing says "springtime fun" like a road trip! What if you could combine your next road trip with the opportunity to live a healthier life? My colleague Christy tipped me off to a fabulous road trip/wellness opportunity taking place this weekend. Take a breezy 45 minute drive past Mechanicsville on I-64 East to York County, VA and explore the fun at their Yorktown Fitness Market. There's something for everyone to check out: activities and demonstrations ranging from Zumba to Tae Kwon Do to Segways and line dancing; health and wellness education and awareness, yummy healthy cooking demonstrations; free health screenings and even giveaways and live music!
The Fitness Market takes place Saturday, May 11 from 8:00 a.m. to 12:00 noon at Riverwalk Landing in Yorktown (voted one of the best shopping destinations in the 2012 Daily Press Choice Awards!). Christy notes, "They have a nice sandy beach, walking trail, free trolleys, a park, tons of history and (if you're adventurous enough to do a bit of rock climbing) a secluded private beach" plus shops, restaurants and free parking. Kudos to our friends at York County Parks and Recreation for their generous sponsorship of this fun event!
Wednesday, May 8, 2013
Tuesday, May 7, 2013
Water, water everywhere
About a week ago, my wonderfully talented, super motivational Zumba instructor issued an "8 X 8" challenge to her "divas" where she promised to send out a couple of text messages throughout the day, reminding us to drink at least eight 8-ounce glasses of water a day. Now, we've all heard the benefits of consuming this much water each day (more in a moment) but how many of us actually do this on a regular basis? Not me, for one, but I'm always up to a challenge! I got on board and starting getting the texts...more importantly, I started drinking (that much!) water, and oh! what a difference it's made in my life!
Our friends at the Mayo Clinic extoll the virtues of this much daily water consumption, reminding us that good old H2O flushes our organs of harmful toxins and carries nutrients to our body's cells. (Hey, we are what we eat - and drink - and the human body is composed of about 60% water.) But did you know that too little daily water consumption could actually lead to dehydration, fatigue, lethargy, muscle cramps and body pain?
I'm standing here today (sipping water, of course) to tell you that I am living proof of this fact. Before climbing on board with the 8 X 8 challenge, I frequently experienced horrible episodes of pain all over my body, in my joints, neck, wrists, hips, knees and back. I know the benefits of daily exercise, but a lot of times the pain would interfere with my daily three-mile walk. Occassionally Zumba class would leave me so whipped, I'd feel like crying as I limped and crawled out of there. And approaching rainy days would practically send me over the edge with achy, throbbing bones and fatigue. I'm no spring chicken, but I'm not ancient by any means, not even in horse years, so I knew deep down this agony I'd experience wouldn't be considered normal. But then I took the challenge and started consuming at least 64 ounces of water a day.
Literally (magically!), within two days of starting the challenge, I noticed a much higher energy level than in previous weeks or months. My tummy seemed to get flatter, I noticed my clothes appeared to feel looser, and (best of all!) my pain levels miraculously dropped all over my body. Woo hoo!
Encouraged by early results (but wondering if it was "all in my head"), I kept up the challenge over the weekend. Last week's Zumba class marked the first time in months where I bounced out with a smile on my face, energized and not hurting all over (who is this girl?!). I knew the real test would come when I saw the weather forecast for this week, which promised at least three days of steady, get-under-your-collar and ache-your-joints rain. Thankfully, continuing the 8 X 8 challenge provided me with more pain relief than I've had in a looooong time. In the words of the old rock song, "I (now) love a rainy night." How awesome is that?
Try the 8 X 8 challenge yourself, even for just ten days. See if it makes a difference in your daily routine. I have a feeling it will - for the better! And to that, I'll gladly raise a glass (of agua)!
Our friends at the Mayo Clinic extoll the virtues of this much daily water consumption, reminding us that good old H2O flushes our organs of harmful toxins and carries nutrients to our body's cells. (Hey, we are what we eat - and drink - and the human body is composed of about 60% water.) But did you know that too little daily water consumption could actually lead to dehydration, fatigue, lethargy, muscle cramps and body pain?
I'm standing here today (sipping water, of course) to tell you that I am living proof of this fact. Before climbing on board with the 8 X 8 challenge, I frequently experienced horrible episodes of pain all over my body, in my joints, neck, wrists, hips, knees and back. I know the benefits of daily exercise, but a lot of times the pain would interfere with my daily three-mile walk. Occassionally Zumba class would leave me so whipped, I'd feel like crying as I limped and crawled out of there. And approaching rainy days would practically send me over the edge with achy, throbbing bones and fatigue. I'm no spring chicken, but I'm not ancient by any means, not even in horse years, so I knew deep down this agony I'd experience wouldn't be considered normal. But then I took the challenge and started consuming at least 64 ounces of water a day.
Literally (magically!), within two days of starting the challenge, I noticed a much higher energy level than in previous weeks or months. My tummy seemed to get flatter, I noticed my clothes appeared to feel looser, and (best of all!) my pain levels miraculously dropped all over my body. Woo hoo!
Encouraged by early results (but wondering if it was "all in my head"), I kept up the challenge over the weekend. Last week's Zumba class marked the first time in months where I bounced out with a smile on my face, energized and not hurting all over (who is this girl?!). I knew the real test would come when I saw the weather forecast for this week, which promised at least three days of steady, get-under-your-collar and ache-your-joints rain. Thankfully, continuing the 8 X 8 challenge provided me with more pain relief than I've had in a looooong time. In the words of the old rock song, "I (now) love a rainy night." How awesome is that?
Try the 8 X 8 challenge yourself, even for just ten days. See if it makes a difference in your daily routine. I have a feeling it will - for the better! And to that, I'll gladly raise a glass (of agua)!
Thursday, May 2, 2013
May is Mental Health Month
Some wonderful person (my fairy godmother? An admirer? Hanover County's Mental Health Association?) sent me the coolest poster this morning in celebration of May being nationally recognized (since 1949!) as Mental Health Month. The poster, 31 Ways to Wellness, features a fabulous "tip-a-day" of little things we can all do to keep an "even keel" and get the most out of life. Here are the first ten. Why not start doing these today? What have you got to lose?
For more information on mental health and well-being, visit Mental Health America (click "Continue to Site" from the first page) or the Hanover Mental Health Association.
- Call or e-mail a good friend. Having good relationships, studies suggest, can mean the difference between happiness and unhappiness.
- Reminisce about something hilarious you've seen or done. Laughter really is the "best medicine" - it boosts your immune system.
- Take the stairs instead of the elevator. Exercise increases brain blood flow, releases "feel good" hormones and even lowers stress.
- Hold doors open for people. "Paying it forward" - even with a simple gesture of kindness - leads to less depression and better overall health in those "paying."
- Swap your normal cup of joe for decaf. Cutting down on caffeine leads to better sleep, which leads to more production during the day.
- Spend 10 minutes on a funny website. Whether it's a joke meme or those silly LOLcats (one of my favorites), studies have shown that laughter lowers pain sensations, reduces anxiety and dcreases production of stress hormones.
- Eat a salad for lunch or dinner. Diets rich in fruits, veggies, lean meats and limited fats can boost both your overall mood and your immune system.
- Take care of your spirit through religion, meditation, or connecting to what you find meaningful. Spirituality not only improves your outlook on life but lowers anxiety as well.
- Identify the positive aspects of a challenging situation or circumstance. If you "ac-cen-tu-ate the positive" as the old World War II song tells us to, you tend to be less upset by difficult memories or situations.
- Take a 10 minute break and go for a walk. Small breaks will help clear your head and lower your stress levels. Physical exercise is good for your body, mind and spirit.
For more information on mental health and well-being, visit Mental Health America (click "Continue to Site" from the first page) or the Hanover Mental Health Association.
Wednesday, April 24, 2013
Times-Dispatch Go! Discover Richmond Walking Event
I think this walk through Richmond is going to be a lot of fun! You get to see all the highlights of the city and get some exercise too! Does the idea of 6.2 miles scare you away? Don't worry, there's a shortcut you can take if you want. This is about having fun and seeing the sights!
More Information:
http://www.sportsbackers.org/events/go-discover-richmond
The Times-Dispatch Go! Discover Richmond is a new 10k course for 2013, highlighting Downtown, the Capitol, Jackson Ward and Oregon Hill! Come out and see Richmond like you have never seen it before. We will walk (yes, this is a WALKING event!) our way in and around some of the city’s greatest treasures including historic sites and landmarks, restaurants, and boutiques. And don’t be surprised when you turn a corner and see Patrick Henry, Elvis (he performed at the Landmark in 1958, you know) or other characters from Richmond’s past.
More Information:
http://www.sportsbackers.org/events/go-discover-richmond
The Times-Dispatch Go! Discover Richmond is a new 10k course for 2013, highlighting Downtown, the Capitol, Jackson Ward and Oregon Hill! Come out and see Richmond like you have never seen it before. We will walk (yes, this is a WALKING event!) our way in and around some of the city’s greatest treasures including historic sites and landmarks, restaurants, and boutiques. And don’t be surprised when you turn a corner and see Patrick Henry, Elvis (he performed at the Landmark in 1958, you know) or other characters from Richmond’s past.
Monday, April 8, 2013
A National Epidemic
The other night, I received a devastating e-mail message from a dear friend in North Dakota. After being in and out of hospitals for nearly a year with a stubborn diabetic ulcer that refuses to heal and nearly out-of-control pain issues related to diabetic neuropathy, my friend Rick - my first dance partner at our high school's homecoming many moons ago - has made the decision to have his foot amputated.
He's not the only one forced to take such an extreme measure to manage his condition - I also think of dear Mr. Gomez who ran the neighborhood shoe repair shop for over thirty-five years but, ironically, wound up wheelchair-bound after the removal of both his legs. If I close my eyes I can still see songstress Ella Fitzgerald during one of her last public appearances at the Hampton Jazz Festival, barely able to move across the stage in her bedroom slippers, even with two young escorts, still possessing that incredible three-octave voice but a short time away from diabetes-induced near-blindness, poor circulation and a double, below-the-knee amputation.
While my heart is saddened that Rick has made such a drastic, no-turning-back decision to hopefully improve his quality of life, I'm also intrigued enough to learn what I can about this disease that touches so many lives and to do everything I can to ensure that it (hopefully) won't impact mine.
According to the Centers for Disease Control, diabetes is a "group of diseases characterized by high blood glucose (blood sugar) levels." The bodies of those affected with diabetes either produce too little insulin, which keeps blood sugars in check, or are unable to use what they do produce effectively. Glucose then builds up in the body, causing a variety of conditions that, if left uncontrolled, can lead to serious health complications, even death.
Look at these staggering numbers from the American Diabetes Association's 2011 National Fact Sheet:
American Diabetes Association
Center for Disease Control's Diabetes Report Card 2012
Mayo Clinic's Guide to Diabetes
And don't forget to take a look at:
Pamunkey Regional Library's fabulous Subject Pathfinder on Diabetes
Advocate. Educate. Know your risk factors. Get up and move. Do it for yourself. Do it for a loved one. Do it for Rick!
He's not the only one forced to take such an extreme measure to manage his condition - I also think of dear Mr. Gomez who ran the neighborhood shoe repair shop for over thirty-five years but, ironically, wound up wheelchair-bound after the removal of both his legs. If I close my eyes I can still see songstress Ella Fitzgerald during one of her last public appearances at the Hampton Jazz Festival, barely able to move across the stage in her bedroom slippers, even with two young escorts, still possessing that incredible three-octave voice but a short time away from diabetes-induced near-blindness, poor circulation and a double, below-the-knee amputation.
While my heart is saddened that Rick has made such a drastic, no-turning-back decision to hopefully improve his quality of life, I'm also intrigued enough to learn what I can about this disease that touches so many lives and to do everything I can to ensure that it (hopefully) won't impact mine.
According to the Centers for Disease Control, diabetes is a "group of diseases characterized by high blood glucose (blood sugar) levels." The bodies of those affected with diabetes either produce too little insulin, which keeps blood sugars in check, or are unable to use what they do produce effectively. Glucose then builds up in the body, causing a variety of conditions that, if left uncontrolled, can lead to serious health complications, even death.
Look at these staggering numbers from the American Diabetes Association's 2011 National Fact Sheet:
- 25.8 million adults and children have diabetes in some form (Type 1, Type 2, gestational, etc.) - 8.3 % of the entire nation (including 1 out of every 400 children).
- Of those numbers, 18.8 million cases are already diagnosed, while another 7.0 million are undiagnosed.
- "Prediabetes" - where conditions in one's body are leaning towards possible development of the condition - cases topped 79 million.
- Newly diagnosed cases are climbing at the rate of about 1.9 million per year.
- Numerous complications from diabetes can occur: the death rate from heart disease in diabetics is 2 to 4 times higher than in those who don't have it; 67% of diabetics have high blood pressure; it's the leading cause of kidney failure and blindness in adults ages 20-74; an estimated 60-70% of diabetics suffer neuropathy (nerve pain and damage) and 60% of nontraumatic lower-limb amputations - including my friend's - are the result of the condition.
- As of Mar. 6, 2013, diabetes costs in the U. S. are estimated at $245 billion for diagnosed cases - $176 billion of that in direct medical costs and $69 billion in reduced productivity. Tack on an additional cost of $18 billion for undiagnosed cases, $25 billion for pre-cases, and $623 million for gestational diabetes treatment, and you'll soon see that we can't afford to not do everything we can to prevent and/or curethis disease.
- more physical activity - either aerobic exercise or resistance training (weight lifting) is effective, but the best thing is to combine the two into your weekly workouts.
- eat plenty of fiber.
- consume more whole grains - at least half of your daily grain intake should be from whole grains - look on the package labels and in the ingredients list; "whole grains" should be listed within the first three ingredients.
- give up the fad diets and focus on healthy (overall) eating - lots of fruits, veggies, whole grains, legumes, nuts and healthy oils; focus on a variety of fresh foods and portion control.
- finally, lose weight. One promising medical study suggests that for every 2.2 pounds of weight loss, one's Type 2 diabetes risk drops by 16%. Wow!
American Diabetes Association
Center for Disease Control's Diabetes Report Card 2012
Mayo Clinic's Guide to Diabetes
And don't forget to take a look at:
Pamunkey Regional Library's fabulous Subject Pathfinder on Diabetes
Advocate. Educate. Know your risk factors. Get up and move. Do it for yourself. Do it for a loved one. Do it for Rick!
Wednesday, April 3, 2013
Give Your Heart a Kick Start
What's heart smart and sure to give your spring fitness routine a kick start? Hanover County's BE WELL folks are offering a new session of their popular Fitness Fusion/Cross Training classes every Tuesday and Thursday beginning April 9. Classes are held both outside (weather permitting) and in the Communications Building twice weekly from 5:15 to 6:15 p.m. Workouts cover the hottest fitness trends going today, including boot camp, cardio/aerobics, kickboxing, core strengthening and more. The session ends May 30. "Spring" into action and sign up today - drop an e-mail to japendergrass@hanovercounty.gov to register. Payroll incentives kick in for attending a minimum number of sessions!
Monday, April 1, 2013
Spring into Wellness - Free Health Screenings and Lunchtime Fun
For those of you in and around the Hanover County Courthouse complex (of course, all are welcome), here are two exciting wellness opportunities beginning and/or taking place next week that you'll want to check out:
Lunch Yoga starts a new spring session on Monday, Apr. 8. What's in it for you? You'll gain better overall health, improve your self-esteem, get energized for those long afternoons at work, increase both your physical and mental flexibility, and feel happier and more relaxed than before! As always, don't forget about the 50% off payroll incentive available for attending a minimum number of classes each session. Drop an e-mail to Silvia Crumpton at smcrumpton@hanovercounty.gov to register. Space is limited, and you don't want to miss out on the fun!
Be Well's Spring Health Fair takes place Tuesday, Apr. 9 at the County Complex's Wickham Building Lunch Room from 9:00 a.m. to 3:00 p.m. By participating, you'll improve your overall well-being but also possibly advance your sense of success, prompt changes in your lifestyle, gain awareness of conditions such as high blood pressure or high cholesterol, or find creative ways to deal with stress. Health screenings (including cholesterol, blood pressure, body mass index, and blood sugar) will be administered by professionals from Bon Secours. Check out the fitness testing station and find out just how fit you really are - then talk to a personal trainer about your goals for free. Plus, pick up a free walking pedometer while supplies last and enjoy a wonderful five minute chair massage, too! Please note that each event (health screenings, fitness testing, and chair massage) have separate registrations, and that you must register for and participate in the health screenings first. Walk-ins are welcome on Tuesday for the health screenings only. Make the investment in yourself and attend this fantastic free fair!
To register for the Health Fair, visit www.workforcehealth.com and use the following passwords:
For the health screenings: HanoverScreen (one word)
For the fitness testing: HanoverFit (one word)
For the chair massage: Hanovermassage (one word)
Can't make the fair on Apr. 9? Similar events will be held at other locations around the county over the next few weeks. You'll find the complete schedule at http://weblog.hcps.us/wellness/blogs/hanover/.
Lunch Yoga starts a new spring session on Monday, Apr. 8. What's in it for you? You'll gain better overall health, improve your self-esteem, get energized for those long afternoons at work, increase both your physical and mental flexibility, and feel happier and more relaxed than before! As always, don't forget about the 50% off payroll incentive available for attending a minimum number of classes each session. Drop an e-mail to Silvia Crumpton at smcrumpton@hanovercounty.gov to register. Space is limited, and you don't want to miss out on the fun!
Be Well's Spring Health Fair takes place Tuesday, Apr. 9 at the County Complex's Wickham Building Lunch Room from 9:00 a.m. to 3:00 p.m. By participating, you'll improve your overall well-being but also possibly advance your sense of success, prompt changes in your lifestyle, gain awareness of conditions such as high blood pressure or high cholesterol, or find creative ways to deal with stress. Health screenings (including cholesterol, blood pressure, body mass index, and blood sugar) will be administered by professionals from Bon Secours. Check out the fitness testing station and find out just how fit you really are - then talk to a personal trainer about your goals for free. Plus, pick up a free walking pedometer while supplies last and enjoy a wonderful five minute chair massage, too! Please note that each event (health screenings, fitness testing, and chair massage) have separate registrations, and that you must register for and participate in the health screenings first. Walk-ins are welcome on Tuesday for the health screenings only. Make the investment in yourself and attend this fantastic free fair!
To register for the Health Fair, visit www.workforcehealth.com and use the following passwords:
For the health screenings: HanoverScreen (one word)
For the fitness testing: HanoverFit (one word)
For the chair massage: Hanovermassage (one word)
Can't make the fair on Apr. 9? Similar events will be held at other locations around the county over the next few weeks. You'll find the complete schedule at http://weblog.hcps.us/wellness/blogs/hanover/.
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