First NLC Wellness 5k

If you didn't get a chance to participate in the Wellness Committee 5k, you can still watch the video. Click the link below to review the short 5k video.

First Annual NLC Wellness 5k

NLC Wellness 5k

Join the Wellness Committee for our first annual 5k. NO COST REQUIRED! Upon registering, you will receive a number used to keep track of your 5k time. We will meet in front of the Science building at 5:15pm and the race will begin at 5:30pm.

Click Here to Register


Contact Stephanie Lozano at 486.5381 with any questions or concerns.

Stress Free Zones

The Wellness Committee is hosting a Stress Free Zone in WLNS, Room 110 featuring a FREE Yin Yoga session on 04/19/10 from 12:00-1:00pm with Tricia Messinger and Pilates on 04/21/10 from 2:30-3:30pm with Wes Adams. Please come dressed in appropriate attire to help you completely de-stress. All are welcome and it’s free!! Sign up at WLNS Room #110 if you are interested!


Contact Stephanie Lozano at slozano62@alamo.edu or 486.5381 with any questions or concerns.

First Aid and CPR Videos

Here are some links to First Aid and CPR video my class put together. The videos should serve as a good review of basic skills. We should have some more videos later in the semester.

Seizure
http://www.youtube.com/watch?v=xHWzGaya6To

Diabetic Emergency
http://www.youtube.com/watch?v=hjBptNXcyPk

CPR
http://www.youtube.com/watch?v=WBD0IeD0n5A

Conscious Choking
http://www.youtube.com/watch?v=Apq9RHrwfWs

Agenda for Fall 2009 to Spring 2010

Wellness Committee Accomplishments

Twenty-nine Wellness Committee Members

Wellness Committee Newsletter: http://nlcwellness.blogspot.com/

Developed Wellness Points Scale




Presentations

• October 1, 2010: Introduction of the Wellness Committee (attached)

• November 5, 2010: Pilot Program of Wellness Testing (attached)

• January 7, 2010: Wellness Seminar

• Nutrition for your everyday life
• Wellness Testing
• Weight Room Equipment Demonstration

• February 4, 2010: Segment on Heart Health
• March 3, 2010: Brown Bag Lunch In (Healthy lunch at work ideas)

• April 2010: Stress Management “Stress Free Zone” (Details TBA)

• May 4, 2010: 5K (Details TBA)

Brown Bag Lunch in

March 3, 2010 12:10-12:50

• Discussion:

What consists of a healthy lunch?

• Whole grains
• Fruits
• Vegetables
• Lean protein
• Low sodium 
• water

What consists of an unhealthy lunch?

• Fast food
• Most burgers and fries
• Some frozen meals
• Lunches that contain no fruits and/or vegetables

Topics:

• Fast Food 
• High in sodium
• High in saturated/trans fat
• High in Calories
• Little Nutritional value
• Highly processed
• Frozen Food
• Healthy versions available
• Healthy Request, Lean Cuisine, Smart Ones, Amy’s
• Try to go for all natural if you can

All others

• Look out for high Sodium content
• Look out for high fat content
• Left overs
• If you are cooking a healthy meal, cook a lot of it = leftovers for lunch
• Sandwiches
• Whole grain bread, light on the mayo, some mustard is okay, choose a deli turkey lunch meat (all natural if possible), low-fat cheese, load on the veggies
• Pair with a fruit
• Snack, such as a trail mix bar, or pb and crackers

February Wellness Newsletter

For more quick nutrition tips click the link below:
http://projectlacena.blogspot.com/

Heart Health

Why It’s Important

• Coronary Heart disease is the # 1 killer in America.
• Responsible for 1 out of 5 adult deaths in America
• Improved quality of life

Areas you can’t control

• Genetics
• Age
• Gender

Areas you can control

• Diet
• Weight
• Exercise
• Stress Level
• Smoking
• Blood Pressure
• Too much alcohol
• Diabetes

Diabetes

• Diabetes increase the risk of heart disease.
• High blood glucose level can lead to an increase in fatty deposits in the blood vessels, eventually clogging the vessels, which can cause a heart attack.
• Adults with diabetes have heart disease death rates about 2 to 4 times higher than adults without diabetes.
• The risk for stroke is 2 to 4 times higher among people with diabetes.

Controlling Diabetes

• Controlling blood sugar levels
• Blood pressure
• Cholesterol
• Can be achieved through medication, healthy lifestyle and exercise

Preventing Diabetes

• Active lifestyle
• Maintaining a healthy weight
• Quitting smoking
• Eating healthy

C-reactive protein (CRP)

• If your Global Risk Assessment is high you need to have your CRP level checked.
• http://www.americanheart.org/presenter.jhtml?identifier=3003499
• C-reactive protein (CRP) is one of the acute phase proteins that increase during systemic inflammation.
• High levels of hs-CRP consistently predict recurrent coronary events.
• Higher hs-CRP levels also are associated with lower survival rates. 

 What is the normal range of hs-CRP level?

• If hs-CRP level is lower than 1.0 mg/L, a person has a low risk of developing cardiovascular disease.
• If hs-CRP is between 1.0 and 3.0 mg/L, a person has an average risk.
• If hs-CRP is higher than 3.0 mg/L, a person is at high risk.

Blood Pressure

140 - 90 - BORDERLINE HIGH
130 - 85 - High Normal
120 - 80 - NORMAL Blood Pressure
110 - 75 - Low Normal
90 - 60 - BORDERLINE LOW
60 - 40 - TOO LOW Blood Pressure
50 - 33 - DANGER Blood Pressure

Acceptable HDL and LDL Levels  

• HDL Greater than 40
• LDL Less than 100
• Total Blood Cholesterol Under 200
• Cholesterol Ratio
• Total/HDL
• Less than 5
• 3.5 is optimum

Triglyceride Levels

Your triglyceride level will fall into one of these categories:

•  Normal: less than 150 mg/dL
•  Borderline-High: 150–199 mg/dL
•  High: 200–499 mg/dL
•  Very High: 500 mg/dL

Types of Stroke

• Clot (Ischemic)
• Bleeding (Hemorrhagic)

Exercise and Mortality Rates

Benefits of Aerobic Exercise

• 
  
  Increased HDL
• 
  
  Reduction in LDL
• 
  
  Reduction in triglycerides
• 
  
  Reduction in insulin resistance
• 
  
  Increase in size of the left ventricle
• 
  
  Reduced resting HR
• 
  
  Increase SV
• 
  
  Increased O2 to the tissues
• 
  
  Decrease in blood pressure

Benefits of Anaerobic Activity

• 
  
  Increased lean muscle mass
• 
  
  Increased metabolism
• Burn more calories at rest (RMR)
• Burn more when you’re active

Diet

• Eliminating Trans-fats
• Increasing monounsaturated and polyunsaturated fats
• Decrease intake of saturated fat
• Eating whole grains
• Increase the amount of dietary fiber