YOU can be in control

Did you know you could have diabetes and not even know it? Similar to many other disease processes, one can develop diabetes and not be aware until the symptoms become more obvious. At that point, the damage has already started to occur.

If you are one who has already developed diabetes, just remember that unlike many other disease processes, you can be in control of your diabetes and decrease the health issues that can occur.

For those of you who have not been diagnosed with diabetes, LISTEN UP! Unlike many diseases, you have the opportunity to potentially prevent your odds of having diabetes in the first place. Although many of us are predisposed to developing diabetes due to our family history, whether it be actual genetics or our inherited lifestyles, how we take care of ourselves may actually be the key to whether we develop diabetes.

Here are some basic tips to help decrease your chances of developing diabetes.

• Eat right! I don't mean you have to go on any crazy diets, but consider eating less processed foods and fast foods. Instead, eat more of those good ole fresh fruits and veggies!
• Eat less! I know, I know. We are programmed as children to "clean your plate." But at some point in our lives we should start listening to our bodies and only eat the half of that sandwich that makes us full and not the other half that puts us over the edge
• Remember junk foods are just that: JUNK! When we eat junk, we gain nothing of value for our bodies; instead, we allow high doses of sugar into our blood. When we have sugar levels that surpass what our bodies actually need or can utilize, that excess sugar hangs out and damages our blood vessels
• Exercise! Exercise not only helps us lose weight and strengthen our bodies, but it also helps our bodies utilize the sugars we intake.

For more information on diabetes, check out the American Diabetes Association at www.diabetes.org.

Until next time, keep those sugars down.

It's a wrap!

The CARDIAC Kids program is wrapping up another school year in Monett and 11 surrounding school districts.

For those of you who haven't heard about this wonderful program, it's a cardiovascular screening program for area fifth-grade students and their parents. We target the fifth grade students by educating them in school about how to keep a healthy heart. 

We also target families through our after school program called CARDIAC Family Fun. Families receive education on heart healthy eating and exercise. All participants receive a step counter and get to make a healthy snack. 

Screening children for cholesterol not only offer insights into health patterns that can lead to future health problems for the children, but frequently reveals warning signs in their parents. It is a voluntary program. 

CARDIAC Kids is supported by grant funding through Children's Miracle Network Hospitals. We our wrapping up our 10th school year. It has been another successful and record setting year. In the schools that participated ,we had 461 students out of a total of 764 get their cholesterol screened. That put the program at a record breaking 60% of participation for our cholesterol screen. 

After compiling all of our results, findings showed:

• 14% of the 461 students had abnormal lipids
• 37% of fifth graders are at risk for overweight or overweight according to BMI
• 28% have an elevated blood pressure (there must be more than one reading to diagnose hypertension in children)
• 1% at risk for type 2 diabetes. 

Our after-school program, CARDIAC Family Fun, has also had a record number of 263 participants over this school year. We still have one more fun night scheduled for April 9 in Purdy. 

Thanks to a grant from Kohl's Cares Foundation, which partners with Kohl's Department Stores, we will also be taking CARDIAC Kids into the greater Springfield area. We will be doing a community screen (BMI, BP, diabetes) with the North Springfield Betterment Association on May 7 at the Ozark Empire Fair Grounds. We also have other events scheduled around the Springfield area this spring and summer. 

The CARDIAC Kids program is a vital service to the families in this community and surrounding communities. The dream and vision for this program is to reach all the families in Missouri. If you would like this program to come to your area, or if you would like to donate to the CARDIAC Kids program please contact Lauren or Nancy. Health is Wealth!

Lori's successful journey

Lori has been coming to the Cox Monett Wellness Center for weekly weight loss consults for the past year. I started seeing Lori after she and her family, along with her physician, asked if I could help her lose some weight. We started a meal plan that would work for her and purchased a pedometer and started logging her steps. Lori also logged everything she ate.  We made changes in her meal planning throughout the year and increased her steps every week to help her reach her final weight goal. 

This is what Lori had to say when asked about her weight loss:

“I started my diet at 184. I have lost 43 pounds. Nancy, Lauren and Abby helped me so much. They weighed me and helped me with my food diary. I walk a lot on a treadmill. I wear my pedometer. I have to walk 15,000 steps a day. I am so happy. I got new clothes. My family is so proud of me. My friends at work are proud of me, too. I eat healthy now, like yogurt, vegetables and fruit. I loved losing my weight!  I am so happy.”

I can tell you that Thursday afternoons at 3:30 p.m. is the bright spot in our day in Wellness when Lori walks through the door. She is always smiling and gives us great hugs. And ... I need those hugs! Congratulations to Lori, you look great!

For the love of spinning

Cox Monett's spin program joined the Monett Area YMCA in February. We have been teaching classes for eight weeks now in the new facility and loving every minute of it. We have a view!  Gordon says we will have a bird feeder outside the big windows soon. It is so great to watch the outdoors as we ride!

If you have never tried a spin class, it is hard to understand why we love what we do. I believe the love comes mostly because of the improvements we see in cardiovascular strength, muscle strength and endurance, and flexibility fitness levels.

There are many different aspects in spinning.

• Mental Focus – working on inner strength, positive self-talk, visualization, focus concentration and even learning how to de-emphasize painful parts of a ride!
• Form – using the perfect form whether on a flat road or a steep hill climb.
• Intensity – understanding your target heart rate for your best performance.
• Resistance – eliminating the fear of resistance and understanding the relationship between resistance, intensity and cadence.
• The Fun Factor – spinning is supposed to be FUN! Focus on the camaraderie.
• Reflection – think of 2013 as your Get Fit Year!

Classes are taught every day and at different times during the day. View our April schedule. We would love to teach you to spin and help you get fit at the same time.

We are in charge of our attitudes

I would like to share one of my favorite quotes. Oftentimes I refer to this when the going gets rough. It can be applied to a difficult situation in your life and it can be applied to how you deal with your own health and wellness.

"The longer I live, the more I realize the impact of attitude on life. Attitude to me is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than success, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company, a church, a home. The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past. We cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude. I am convinced that life is 10 percent what happens to me and 90 percent how I react to it. And so it is with you. We are in charge of our Attitudes." –Chuck Swindoll

"I'm not a runner!"

 

 

"I can't do a marathon, I'm not a runner!"

This is a phrase that I myself have been guilty of using when it comes to running, walking or jogging. I find we often coin ourselves as a "runner" or a "non-runner." However, we should begin to change our attitude. In the quest to becoming, or staying, a healthy individual, it is important to experience new types of exercise that you may actually grow to enjoy.

Many individuals have the desire to compete in a race. Whether that be a 5K (roughly three miles), a full marathon or a color run to raise money for charity, it is difficult to know where to begin in the training process. Others would just like a little guidance in becoming a new runner or a push to improve their health. 

In today's world of technology, it is possible to have the benefits of your own personal trainer right there in your headphones via your mobile device with newly popular running apps. They give you helpful tips, instruct you on how and where to train, and motivate you along the way.

Mobile Apps:

• iMapMy: This app records duration, speed, distance, pace, elevation, calories burned, routes you travel and provides an interactive map via GPS. (iOS, Blackberry, Android compatibility)
• Couch to 5K: This app eases the new runner into your first 5K race in two months with short, personalized workouts roughly three times a week. It also offers discounts via active.com for registering for local races. (iOS)
• RunKeeperPro: Provides GPS navigation, activity tracking, iPod integration, audio cues, and sharing of run information via social networks like Twitter and Facebook. (iOS, Android)
• Zombies Run: Provides audio cues such as "10 zombies are coming, run faster!" and sends the runner on a mission to gain supplies to protect their virtual village. (iOS)
• Nike+Runner: Allows you to post upcoming runs onto your social media and receive cheers via headphones when a friend likes or comments on your Facebook status. This app also allows for the use of Nike "powersongs" and inspirational quotes from Nike athletes. (iOS)
• iSmoothRun: For the ultimate runner! This app uses GPS and accommodates for traffic lights, switches automatically to an indoor treadmill, has a built-in heart rate monitor, and allows the athlete to create personalized interval workouts with audio cues. (iOS)
• Upbeat Workouts: For the music lover! Automatically matches the pace to beats per minute of the song playing through your headphones. (iOS)

Literature for the future marathon runner: 

• "Marathon: The Ultimate Training Guide: Advice, Plans, and Programs for Half and Full Marathons," by Hal Higdon: 4.5 out of 5 stars
• "The Non-Runners Guide for Women: Get off Your Butt and on With you Training," by Dawn Dais: 4.5 out of 5 stars
• "Marathoning for Morals," by John Bingham: 4.5 out of 5 stars
• "The Essential Marathoner," by John Hanc: 5 out of 5 stars

In the endeavor to begin running, remember it is OK to start slow and gradually increase the duration and intensity of your workout. These apps are a great tool to track and improve progress. Remember to stay encouraged and find a running plan that works for YOU.

Upcoming races in the Springfield/Joplin Area: 

• Joplin Memorial Run 2013, May 18, Joplin, Mo.
• Running of the Squirrels, May 18, Marionville, Mo. 
• Pregnancy Care Center's 5K Run/Walk for Life, Oct. 5, Springfield, Mo.

For more information on local races such as entry fees, times and more, please feel free to email me at abby.tate@coxhealth.com.

To find races near you: 
www.runnerworld.com
www.roadracerunner.com
www.livestrong.com "How to Find a 5K Race"

Popeye's Split Pea Soup

It doesn't quite feel like spring yet.  Here's a great recipe to make for your family when it's chilly outside!

Popeye's Split Pea Soup
Makes 8-10 servings 

1 large leek, cleaned and thinly sliced
1 c. cubed white potato
1/2 c. diced carrot
1 1/2 Tbsp. canola oil
1 lb. dry green split peas, rinsed (2 1/2 c.)
2 qt. water
1 tsp. dried thyme
1 tsp. dried marjoram
1/8 tsp. ground nutmeg
1 bunch fresh spinach, washed and finely chopped
1 Tbsp. lemon juice
Salt (about 1 tsp.) and ground black pepper to taste

In a heavy saucepan over medium heat, cook leek in 1 Tbsp. oil until it is limp (about 2 minutes). Add split peas, potatoes, carrots and water. Bring to a boil. Reduce heat, cover and simmer until peas are very soft (about 45 to 60 minutes).

Heat remaining 1/2 Tbsp. oil in a medium skillet over medium heat. Add thyme, marjoram and nutmeg and cook for 30 seconds, stirring constantly. Add spinach and stir to mix with oil and spices. Add spinach mixture to split peas and continue to simmer for about 10 minutes.

Season to taste with salt, pepper and lemon juice.

Per serving: 159 calories, 10 g protein, 3 g fat, 26 g carbohydrate, 10 g fiber, 237 mg sodium
Source: The Pea and Lentil Cookbook by USA Dry Pea and Lentil Council