Food Pushers

Last month, the focus was on spending time with family and enjoying the traditions, meals, and time together. This month, as parties start to increase in frequency and duration, many people find it harder to calm their anxieties. The hardest part for many is something that should come very easy to us, saying the word, “No.” While you certainly will sample old favorites and have a drink or two; truly being healthy means knowing when and where to exercise control of yourself, especially when in direct fire of a “food pusher”. A food pusher is a person that has good intentions deep down (think grandma), but will coerce you to consume food and drink until s/he feels you have consumed enough.

First of all, the worst approach to handling the phrase, “have another cookie/meatball/cocktail,” is to exclaim you are watching your weight. This only stirs up other questions and will likely extend the “push” at hand until said item has been consumed. The best phrases include focusing on what you can’t wait to dive into such as, “Wow, those green beans look divine,” or “I can’t wait to have seconds of the crudité.” Sayings such as this help calm the pusher into feeling like you want to consume, in mass quantity, other items at the party. Another trick to try, especially after the main dish has been served is, “I am so full; I can’t imagine another thing crossing my lips.”

Remember, if all else fails a simple, “no, thank you,” is polite and to the point. Enjoy the holidays!

Holiday Survival Mode

As the holiday season soon approaches, a lot of people get anxious about all the food, family, and festivities. Many worry that the season will derail them from starting or continuing efforts to eat a healthy diet or incorporate exercise into their daily lives. However, it is important to take a deep breath and recall the true joys and purpose of the season: to enjoy time with family and friends. It is a time to focus on giving thanks and rejoicing over the blessings in your life, rather than fret about perceived failures to yourself. Take this time to evaluate how far you have come with creating new, healthier habits. Set small goals to control portion sizes of not so healthy foods or to choose healthier foods to add to your menu.

Keep a log of exercise that you can fit in, even if it is just a quick walk around the block.

And don’t forget, sharing the gift of a healthier lifestyle is just as important as living it for yourself. Make it a priority to have several healthy options at parties, either by modifying a recipe you love or by adding a salad or fruit tray to the table. Talk about being active with your loved ones and see if you can encourage everyone to go for a walk together or play a game outside. Chances are, others in the family want to prevent holiday weight gain too!

The following are some tips to help you get through parties without needing to go up a size after the season is through.

• Plan ahead. If you know you have a social event, eat a light snack or meal beforehand so you are not ravenous at the party and eat everything in sight. Plan to have small portions of foods you enjoy and avoid foods that don’t give you pleasure.
• If you host an event, remember you have control over the menu!
• Keep your distance from food and drink, busy yourself with conversation with people you don’t get to see often through the year.
• Limit alcohol to two drinks. Just because you sip it, doesn’t mean it doesn’t add up, and fast. Alcohol is stored directly as fat in the body and decreases your metabolism. Not only that, it can inhibit your decision-making skills and encourage you to eat more.
• Be the last in line for a buffet, you will be less likely to go back for seconds.
• Leave leftovers or send them home with others. Out of sight, out of mind.
• Split high calorie entrees or deserts with a friend.
• If someone continues to offer you something you would regret eating or prefer not to eat, ask them to get you something else instead.
• Practice the art of saying, “No.”
• Above all, don’t feel guilty about small slip-ups. Guilt can move you onto a path of making unhealthy decisions for days on end.

For the Girls

For the Girls

Big or small, save them all. For the girls. Thanks for the mammaries. I pink I can. Save the tatas...Every October, we think for a month about our chests. We bring attention to a disease that currently affects or will affect 1 in 8 women. If you are reading this right now, you probably are doing so because you know someone close to you that has been affected by the disease.

Luckily, as time marches on, and more awareness and money is raised, we get closer to improving outcomes for those that receive the diagnosis. Take the time this month to learn a little more about what you can do to educate yourself or a woman you care about taking steps to help prevent breast cancer.

Here are some prevention strategies:

1. Get routine physicals, every year. As with any disease, early detection is key and can result in stopping the disease in it’s tracks. Every woman should have a regular family physician and gynecologist. Regular mammograms should start at 40.
2. Maintain your weight at a healthy weight. Not only a good prevention idea for breast cancer, but other cancers, heart disease, diabetes, and stroke as well. Being overweight increases the risk of cancer, especially if your weight increases after menopause.
3. Eat a healthy diet. The jury is still out on how much this affects your risk of cancer, but a healthy diet keeps your immunity strong, prevents other disease, and helps maintain your weight at a healthy level. Emphasize healthy fats, fruits, vegetables, whole grains, and limit high sodium, processed, and fried foods.
4. Move more. Being physically active, like a healthy diet, helps you maintain a healthy weight and increases your immunity. Current recommendations are for 150 minutes of vigorous activity a week. Try a class at your local Y or get a walking buddy to help motivate you. Find something you truly enjoy doing. If you are just starting an exercise program, start slow and gradually build up to prevent an injury.
5. Breastfeed. Women who breastfeed are less likely to develop breast cancer than those that don’t. The longer you do so for, the less risk you are at. The bonus here is that it is also great for the baby.
6. Moderate your alcohol intake. A high intake of alcohol increases your risk of cancer. If you are going to drink, be sure to limit yourself to one drink a day.

These are just some of the guidelines. Sure, a lot of women who were diagnosed, were healthy individuals that followed all of these rules. Breast cancer can affect anyone. However, the more we know and the more conscious we are about our health and vigilant about it, the more we decrease our risk of breast cancer and other diseases as well.

What is the definition of wellness?

Director’s Corner

As I sat down and started to think about what I wanted to cover in this month’s newsletter, I looked down at my name tag and thought to myself; “What is the definition of wellness?” 

Interestingly, after attending several years of college, earning two degrees, holding numerous certifications and an extensive internet search, I realized that there seems to be no universally accepted definition. How is this possible? It seems like wellness is everywhere these days, we hear and see it on the news, written across billboards, discuss it with each other, and many of our workplaces even promote it, but yet, we can’t agree on what wellness actually is!

Generally, wellness is vaguely referred to as a state of well-being or a state of acceptance or satisfaction with our present condition, but the truth is that wellness is a very difficult word to define because it is an active process, which involves becoming aware of and making choices toward a more successful existence.

·      Process means that improvement is ALWAYS possible

·      Aware means that we should be continuously seeking more
   information about how we can improve it

·      Choices means that we should consider a variety of options and
   select  those that are best suited for us

·      Success is determined by the collection of life accomplishments of each individual

More specifically, Charles B Corbin of Arizona State University defines wellness as a “multi-dimensional state of being describing the existence of positive health in an individual as exemplified by quality of life and sense of well-being.

So, if wellness is multi-dimensional, what are the dimensions of wellness?  While the exact dimensions of wellness can be debated, we at the YMCA believe that the dimensions of wellness fall into three categories, which are at the core of everything we do, which is:

“To put Judeo-Christian principles into practice through programs that build healthy spirit, mind and body for all.”

Now let’s take a closer look at what dimensions constitute these three categories:

Spirit

·      Spiritual wellness

·      Social wellness

Mind

·      Intellectual Wellness

·      Emotional Wellness

·      Mental Wellness

Body

·      Physical Wellness

·      Medical Wellness

My focus on this month’ edition is to discuss the Spiritual side of wellness because its components are often overlooked as most of the focus falls to mental, physical fitness and chronic disease risk factors.  In order to achieve a true state of wellness in each of our own lives or try to guide others to it, we must pay due diligence to each of these categories. Although, we may not be physically fit or free from disease; we can still strive for increased wellness by working with what we’ve been dealt!

Please enjoy this edition of Wellness News and please use the personal assessments in each category to help you become aware of your current state of spiritual wellness and then begin your process of making the choices you need to make towards making you a better you!

Spiritual Wellness

Spiritual wellness is the process of getting in touch with your spiritual core. It is a dedication that is unique for each individual. This process can vary from attending church to practicing meditation, or both. It is the process of looking within to become more in touch with the spiritual dimensions of your life.

·  Explore your spiritual core — Ask yourself the big questions: Who am I?

   Why did I come here? Why is there evil? What happens after death?

·   Be quiet — Spend time alone and meditate regularly. Meditation is the process of being fully here, with all concentration focused on the now. By living in the present and letting go of the past and not worrying about the future, we can achieve the inner peace that we strive for while practicing meditation. There are many forms of meditation; find out which one is right for you.

·   Be inquisitive and curious — An attitude of active searching increases your options and your potential for spiritual centering. Don't shut doors before you check out what's behind them.

·   Be receptive to grief and pain — Pain is a deepener. Allow yourself to feel the pain fully, then ask what it's trying to teach you.

·   Be and Do — Spirituality is about more than reading; it's about "doing" and being fully in the present moment in everything you do.

·   Witness the choices you make in each moment — Bring them into consciousness; ask yourself what the consequences of a choice are and if the choice will bring fulfillment and happiness. Listen with the heart and be guided by messages of comfort and discomfort. If there is comfort, go for it! If there is discomfort, pause and reevaluate.

·    Practice acceptance — See that life right now is as it "should be." Do not struggle against the universe by struggling against the moment. Take responsibility for your life without blaming anyone, including yourself. See what the situation can teach you and how you can share this teaching with others.

·   Practice detachment — Allow yourself and those around you the freedom to be who they are. Recognize uncertainty as an essential aspect of life. See that solutions come out of problems, confusion, and chaos, and that uncertainty is the path to freedom.

·   Be playful — Spirituality is in music, art, dance, laughter, singing, and all of life.

·    Look for deeper meanings — If you notice that certain themes keep coming up over and over in your life, rather than feeling like you have no control over the situation, ask for the deeper meaning of the pattern to come to you. See the gift in your greatest troubles/problems/challenges. The Chinese word for catastrophe is the same as their word for opportunity.

·   Take "seven breath" breaks — Stop periodically throughout the day, close your eyes, and take seven deep, slow belly breaths (breathe in to the count of seven, breathe out to the count of seven, seven times). Then, open your eyes and see your new world.

Spiritual Wellness Assessment

The spiritual dimension of wellness involves seeking meaning and purpose in one's life. Read each statement carefully and respond honestly by using the following scoring:

Almost always = 2 pts  Sometimes/occasionally = 1 pt Very seldom = 0 pts

_____  1.  I feel comfortable and at ease with my spiritual life. 

_____  2.  There is a direct relationship between my personal values and
                daily actions. 

_____  3.    When I get depressed or frustrated, my spiritual beliefs and values give my direction. 
 

_____  4.  Prayer, meditation, and/or quiet personal reflection is/are important in my life. 

_____  5.  Life is meaningful for me, and I feel a purpose in life. 

_____  6.  I am able to speak comfortably about my personal values and beliefs.

_____  7.  I am consistently striving to grow spiritually and I see it as a lifelong process. 

_____  8.  I am tolerant of and try to learn about others' beliefs and values. 

_____  9.  I have a strong sense of life optimism and use my thoughts and 
                attitudes in life-affirming ways.  

_____ 10. I appreciate the natural forces that exist in the universe.

_____ 11. Total for Spiritual Wellness Dimension

Score: 15 to 20 Points -  Excellent strength in this dimension of wellness.

Score:  9 to 14 Points - There is room for improvement. Look again at the items in which you scored 1 or 0.  What changes can you make to improve your score?

Score:  0 to 8 Points - This dimension needs a lot of work. Look again at  this dimension and challenge yourself to begin making small steps toward growth here.  Remember:  The goal is balanced wellness.

Social Wellness

The social dimension of wellness encourages contributing to one's human and physical environment to the common welfare of one's community. Social wellness is having positive interactions with and enjoying being with others. It is having comfort and ease during work and leisure situations and communicating feelings and needs to others. It involves developing and building close friendships and intimacy, practicing empathy and effective listening, caring for others and for the common good, and allowing others to care for you. It is recognizing the need for leisure and recreation and budgeting time for those activities.

Social Wellness Facts and Tips

·      Socially isolated people are more susceptible to illness and have
   a death rate two to three times higher than those who are not
   socially isolated.

·      People who maintain their social network and support systems do        better under stress.

·      20% of Americans feel lonely and isolated during their free time.

·      Touching, stroking, and hugging can improve health.

·      Laughter really is good medicine.

·      Cholesterol levels go up when human companionship is lacking.

·      Warm, close friendships cause higher levels of antibodies that help
   keep away illness.

·      A strong social network can create a good mood and enhance
   self-esteem.

Social Wellness Assessment

The social dimension of wellness involves developing, nourishing and encouraging satisfying relationships.  Read each statement carefully and respond honestly by using the following scoring:

Almost always = 2 pts     Sometimes/occasionally = 1 pt      Very seldom = 0 pts

_____ 1. I contribute time and/or money to social and community projects.

_____ 2. I am committed to a lifetime of volunteerism.

_____ 3. I exhibit fairness and justice in dealing with people.

_____ 4. I have a network of close friends and/or family.

_____ 5. I am interested in others, including those from different backgrounds than my own.

_____ 6. I am able to balance my own needs with the needs of others.

_____ 7. I am able to communicate with and get along with a wide variety of people.

_____ 8. I obey the laws and rules of our society.

_____ 9. I am a compassionate person and try to help others when I can.

_____ 10. I support and help with family, neighborhood, and work social gatherings.

_______ Total for Social Wellness Dimension

Score: 15 to 20 Points - Excellent strength in this dimension.

Score:  9 to 14 Points - There is room for improvement.  Look again at the items in which you scored 1 or 0.  What changes can you make to improve your score?

Score:  0 to 8 Points - This dimension needs a lot of work.  Look again at this dimension and challenge yourself to begin making small steps toward growth here.  Remember: The goal is balanced wellness.

Sources:

1.    http://www.definitionofwellness.com/index.html

2.    http://www.wellsource.org/

3.    http://www.wellness.com/

4.    http://www.welcoa.org/

5.    http://www.nationalwellness.org/index.php?id_tier=91&id_c=55

6.    http://wellness-assessments.com/

Last week I began my usual Monday workout and suddenly found myself completely bored. I've gotten to the point where I can do my regular workout without even having to give it much thought. If this sounds familiar, it's probably time to shake things up a bit. We all have our regular workout routines and that's usually a good thing; routines keep us on track and help us stay committed to exercise. However, doing the same thing for too long can lead to boredom, burnout and for some, quitting exercise altogether. If you find yourself getting bored, it may be time to spice it up!

Invigorate your Cardio sessions

If you've been doing the same cardio workouts for a while, isn't it time to try something new? We often get attached to our cardio workout, afraid that doing something new won't burn as many calories. But, even if that's true, it's worth it if it keeps you motivated.

Try these tips to get you more interested in cardio again:

· Try something new. Challenge yourself by using a cardio machine you've never tried before (like the AMT or Alter G).
· Do a rotation. Once a week, use every cardio machine in the YMCA for a little cardio medley. You'll get a great workout and have a little fun.
· Add intensity. Add high intensity intervals to your workouts or shorten your usual workout and work harder. Sometimes just changing the duration/intensity of your workout makes it feel fresh.
· Take a class or try a new one. If you never take group fitness classes, pick up a schedule and try one class each month. The YMCA offers many dynamic Group Exercise Classes such as Body Pump, Body Combat, Body Flow and Zumba! Also, for those of you fitness-class-veteran’s, when was the last time you tried a new class? Break out of your comfort zone!

Liven Up Your Strength Training 


If you're in a strength training rut, use these ideas to change your routine and keep things a little more exciting:

· Change your resistance. We all have our favorite things--machines, free weights or the cables. If you tend to stick with one type of resistance, do something different. Try resistance bands or use the cable machine. It's amazing how different an exercise feels when you change the resistance.
· Add new moves to your routine. Do a little research (schedule a consultation with a wellness coach, look on the Internet, or in a bookstore) and find new moves or variations you've never seen before for something new and fresh.
· Change your focus. If you usually lift heavy for less reps, try increasing the reps and lowering your weight for more endurance training. If you never lift heavier weights, give it a try. The change will do your mind and body good.
· Take a fitness assessment. Make an appointment with a Wellness Coach or Trainer. Record your results and take the tests again in a month to see if your improvements.
· Break the rules. You may follow the typical strength routine of starting with big muscle groups and working your way down. Breaking the rules can be a good thing--it teaches you about your own body and what it likes or doesn't like. Change your workouts by starting from the last exercise and going backwards. Start with a different exercise or muscle group or change the rest between sets. See how your body responds to these changes...you may just find something that works better than what you normally do.

Keep Your Flexibility Training Fresh 


Many of us tend to do the same old thing when it comes to stretching after our workouts, or we don’t stretch at all. There's nothing wrong with that, but it gets boring when you don't try new things and, for many of us, stretching isn't something we spend much time on anyway. There are lots of ways to freshen up your stretching:

· Try a Yoga or BodyFlow class. These classes feature great instructors who can teach you proper techniques as well as the right moves to increase strength and flexibility.
· Use the stretching machines. Give the Precor stretching machine a try. This machine gives your body support, which can enhance and deepen your stretch.
· Use a foam roll. We all love the way we feel after getting a massage, learn to do it yourself!

Banish Diet Boredom!

All diets work if they create a deficit in calories. But no diet works permanently - unless you make permanent changes in what you eat. And if your weight-loss diet is boring, you may develop cravings and wind up eating everything in sight! Instead, choose interesting and fresh meals to make that diet a permanent healthy eating plan!

· Variety is the spice of life, and it's good for you, too. Variety means good nutrition. Instead of the same old apple, orange and pear, try a mango, a kiwi fruit or a persimmon (fruits that are unfamiliar to your taste buds, but commonly found in grocery stores nationwide). Different foods contain different nutrition, so it's best to eat a variety.

· Try a food that you've never tried before. If you see chicken on your meal plan, try Cornish hen instead. Instead of tuna fish, make a sandwich with canned salmon. Use low-fat mayonnaise or even nonfat yogurt instead of full-fat mayo. Try some mustard mixed with the mayo... it will make your "regular" sandwich more interesting.

· Try a smoothie. A sweet smoothie is a great way to get a serving of fruit and nonfat dairy into your day - and it's delicious! Whip up a cup of nonfat milk and one-half cup of nonfat yogurt in a blender with some crushed ice and one-half banana, or a cup of berries. You can add a little sugar or honey (approximately 20 calories per teaspoon) if you choose.

· Eat more often. If you're not succeeding on your weight-loss plan this week, try breaking your meals out into mini-meals, and eat every two to three hours to maintain your energy and to avoid hunger.

· Eat breakfast. And lunch! And dinner! Skipping meals will backfire, and your metabolism will suffer for it. Your meals don't have to be large! A serving of high-fiber cereal and nonfat or low-fat milk and a piece of whole fruit will provide protein, carbohydrates and a little fat. This will give you energy to replenish your body from the previous night's "fast."

· Are you bored with water? Try some brewed herbal teas, without caffeine, on ice. Keep a 20-ounce water bottle with you in your car, at your desk or in your shoulder bag. Sometimes you may think you're hungry, but you may actually be thirsty. Try drinking a cup of water, then re-evaluate.

· Try soy. If you haven't tried tofu, you haven't tried one of the most nutritious and delicious foods around. Tofu is a versatile food that takes on the flavors you cook it with. Instead of chicken, try a stir-fry of extra firm tofu, garlic, sesame oil and vegetables.

· Eat breakfast for dinner and lunch for breakfast. If you're bored with your routine, challenge yourself to a new experience. There's no rule that you have to eat the same way every day. Have your breakfast meal in the evening, and enjoy your dinner meal at lunch. You won't be bored!

Click HERE to spice up your workout!







Director's Corner

Summer is almost here and many of us are getting the urge to shape up our bodies! In light of that, I want to spend a little time discussing exercise safety. Sometimes we are so zeroed-in on exercise techniques, types, reps, and our ultimate goals, that we forget to take into consideration some preliminary exercise safety measures. Before you begin any exercise program, you should always talk with your doctor, particularly if you suffer from high blood pressure or dizziness; have had a stroke; have a heart, lung, liver or kidney condition; or if you have recently been hospitalized. 

If you are more than 40 pounds overweight, you should not work out at a high intensity level without professional supervision, as these exercises and workouts may result in injury if done incorrectly. Now, let’s talk about the workout itself.

Be Sure to Warm Up
Start out slowly, and gradually pick up the pace as your body warms up. For example, if you're heading out on a 30-minute moderate walk, spend the first 5 minutes at a slower pace, then speed up to moderate. You are not fully warmed up and ready to increase your intensity until you have broken a sweat!

Cool Down
After you complete your workout, gently stretch the main muscles you used during exercise. Hold each stretch for 10 to 30 seconds making sure not to bounce. Make sure to stretch the muscle to the point just before discomfort; if the stretch is painful, you're pushing too hard. Cooling down is essential to helping your body repair itself from exercise and if you want to see those results, don’t skip this vital portion of your workout!

Drink Water

Avoid dehydration by drinking fluids before, during and after physical activity. On hot days, don't exercise in the middle of the day. Wear light-colored, loose, comfortable clothing so body heat can easily escape. A great indicator of hydration is the color of your urine…lighter is better!

Warming Up

The purpose of any good warm-up should be:

• Raise the total body temperature, as well as the temperature of the muscles, to prepare for vigorous activity

• Lack of proper warm-up can lead to decreased performance and increased risk of injury

• Warming up and stretching are not the same thing

A good warm-up will:

• Increase the temperature of the muscles, which allows them muscles to contract more forcefully and recover more quickly

• Increases the speed at which nerve impulses travel, which simplifies body movements.

• Increases the temperature of the blood as it travels through the muscle which decreases the amount of oxygen the blood can carry and therefore makes more oxygen available to the working muscles.

• Increases joint ROM due to decreased muscle, tendon, and ligament viscosity caused by elevated core temperatures.

Examples of proper warm-up:

General Warm-up
Bending
Twisting
Jogging
Cycling
Jumping rope
Light Calisthenics

Specific Warm-up - Gradual progression of dynamic warm-up exercises that become more demanding

Joint mobility (neck rotations, leg swings, etc.)
General movement preparation (dynamic flexibility exercises),
Multidirectional preparation (carioca, lateral shuffle, etc.),
Power moves (jump squats, squat jumps, burpees, etc.)

Cooling Down

Defined as performing a group of light exercises immediately after a workout or activity session to provide the body with a period of adjustment from exercise to rest.

The cool-down period is valuable for those who want to maintain or enhance their flexibility

• Static stretching is thought to be a safe and productive means to bridge the gap between exercise and rest.

• Static stretching is perhaps the most commonly used method to improve flexibility.

• Process of elongation and involves stretching to the farthest point and holding the stretch.

• Achieving the static stretch should be done slowly and only to a point where minor discomfort is felt, with the feeling of tension diminishing as the stretch is held.

Advantages of performing static stretching during a cool-down routine are:

• Improved flexibility

• Reduced risk of back problems

• Increased mental and physical relaxation

• Reduced risk of joint sprain or muscle strain

• Reduced muscle tension

Don’t perform static stretching if you have any of the following:

• A bone blocks motion or a bone has been recently fractured.

• An acute inflammatory or infectious process is known or suspected in or around a joint.

• Osteoporosis has been diagnosed

• If sharp, acute pain is experienced with joint movement or muscle elongation.

• If a recent sprain or strain has occurred or a joint lacks stability.

• If certain vascular or skin diseases have been diagnosed.

• If a loss of function or a decrease in range of motion has been experienced.

Important to stretch all 12 body regions to ensure the entire body is stretched thoroughly.

• Each stretch held for 10-30 seconds.

• Spend 15 minutes after each activity session stretching and cooling-down to help ease the body from activity to rest and to improve flexibility, which may decrease the incidence, intensity, or duration of musculotendinous and joint injury.

If you exercise outdoors:
• Wear a medic bracelet with your condition and medications listed if you have an existing medical condition
• Dress appropriately for the weather/climate to prevent illness
• Carry a light, and wear reflective clothing when exercising at night
• Consider exercising with a buddy
• Carry a phone in case of emergency
• Exercise in familiar areas where you know the surroundings and terrain

How to Prevent Sports Injuries:
Tips you can use to stay safe whatever sport you play

Following are some general rules for injury prevention no matter what sport you play. While it is impossible to prevent every injury, research suggests that injury rates could be reduced by 25% if athletes took appropriate preventative action, including:

Be in proper physical condition to play a sport.

Keep in mind the weekend warrior has a high rate of injury. If you play any sports, you should adequately train for that sport. It is a mistake to expect the sport itself to get you into shape. Many injuries can be prevented by following a regular conditioning program of exercises designed specifically for your sport. (See: Y All Sports Training, Y Basketball, Y Football, Y Running)

Know and abide by the rules of the sport. 

The rules are designed, in part, to keep things safe. This is extremely important for anyone who participates in a contact sport. Rules of conduct, including illegal blocks and tackles are enforced to keep athletes healthy. Know them. Follow them.

Wear appropriate protective gear and equipment.

Protective pads, mouth guards, helmets, gloves and other equipment is not for sissies. Protective equipment that fits you well can safe your knees, hands, teeth, eyes, and head. Never play without your safety gear.

Rest.

Athletes with high consecutive days of training, have more injuries. While many athletes think the more they train, the better they'll play, this is a misconception. Rest is a critical component of proper training. Rest can make you stronger and prevent injuries of overuse, fatigue and poor judgment.

Always warm up before playing.
Warm muscles are less susceptible to injuries. The proper warm up is essential for injury prevention. Make sure your warm up suits your sport. You may simply start your sport slowly, or practice specific stretching or mental rehearsal depending upon your activity.

Avoid playing when very tired or in pain.

This is a set-up far a careless injury. Pain indicates a problem. You need to pay attention to the following warning signs your body provides.

• Joint Pain


• Tenderness at a Specific Point


• Swelling


• Reduced Range of Motion


• Comparative Weakness


• Numbness and Tingling


Research provides us with helpful clues about the cause of sports injury. There are two factors that outweigh the rest when it comes to predicting a sports injury. They are:

• Having a history of injury. Previous injuries to a muscle, or joint tend to develop into chronic problem areas for many athletes. It is extremely important to warm up, and stretch previously injured parts.

• A high number of consecutive days of training. Recovery days reduce injury rates
by giving muscles and connective tissues an opportunity to repair between training sessions

Reference
American Academy of Orthopaedic Surgeons Public Information
Web: http://www.aaos.org/wordhtml/home2.htm
March 2000

Nutrition: Food & Injury
Can food reduce injury risk? Can it improve healing?
Fitness and sports inevitably presents fluke, unpredictable, and unpreventable situations, but just as intelligent training builds muscles and strengthens bones, paying attention to food can help protect your body against unwanted injury. Consuming adequate calories as part of a varied, balanced diet with lots of colorful fruits and vegetables supports immune function, bolsters bone health, and provides the fuel necessary for both activity and recovery. If you do find yourself on injured reserve, paying close attention to nutritional choices can speed recovery and improve healing. The following tips may help keep you healthy, reduce injury risk and improve healing.

Eat!

• Long-term calorie restriction or irregular eating habits puts the body at risk for illness as well as bone and muscle-related injuries.

• Eat frequently & recovery quickly after intense training sessions

Carbohydrate: Grains, Fruit, Milk/Yogurt

• Remember that carbs are the body’s primary fuel source during exercise.

• Consistent exercise without adequate carbohydrate can decrease strength and increase muscle damage and increase injury risk.

Protein: Meat, Poultry, Fish, Eggs, Beans, Soy, Dairy

• Adequate protein plays a key role in muscle development, tissue repair, bone health, fluid balance, immune function, and nutrient transport.

• As a regular exerciser or athlete aim for 0.5 - 0.7g protein per pound of body weight - a bit more if you are healing from an injury.

• Include protein in small amounts throughout the day instead of one large eating.

Iron: Meat, Fish, Eggs, Fortified Cereal, Green Veggies

• Crucial to exercise and athletic performance, iron helps transport oxygen to working muscles, maintains brain-muscle signaling pathways, supports immune health, and converts food into usable energy. Athletes with chronically low levels are more susceptible to injury.

• Don’t supplement unless under the direction of a physician or sport dietitian.

Vitamin C: Brightly colored fruits & veggies

• Vitamin C is an antioxidant and crucial for healing as it is a precursor to collagen synthesis (connective tissue). It also plays an essential role in maintaining healthy bones.

• When healing from an injury, add an extra glass of OJ, some strawberries, or some cut cantaloupe to your daily routine.

Calcium: Dairy, Soy, Green Veggies, Nuts

• Adequate amounts may reduce risk for bone-related injuries. Consume at least 1500 mg/d from food.

Anti-inflammatory Foods:

• Certain foods may help quench unnecessary inflammation and speed recovery. Foods, rather than high-dose supplements can help manage and heal rather than suppress and damage.

• Foods include: Olive oil, avocados, fish, turmeric, pineapple, bright fruits & veggies

Healing foods for Exercisers and Athletes:
✓ Orange Juice ✓Spinach ✓Salmon ✓Lean Red-Meat ✓Eggs
✓ Skim / Lowfat Milk & Yogurt ✓Fresh Berries ✓Whole grains
✓ Peppers ✓Avocado ✓Carrots ✓Chicken ✓Pineapple ✓Olive Oil
✓ Tomatoes ✓Herbs & Spices ✓Beans, Nuts, Seeds
✓ Fortified Breakfast Cereals ✓Strawberries