PEIA PathwaysMay 2015 Newsletter

INSIDE THIS ISSUE

to WellnessOrnish Cooking Demo

Cover: Ornish Cooking Demo2: Growing Your Own Garden3: Kale Chips4: Dynabands: Forearm Flexor5: Exercise of the Month6: The Outdoor Outlook7: Satisfying Your Cravings8: “B” Informed: Vitamin B9: Snoozin’ and Cruisin’10-11: Region Summaries

REST WELL. EAT WELL. FEEL WELL.

PEIA members at the state Capitol Complex had the opportunity to participate in a healthy cooking

demonstration provided by senior staff members of the Dr. Dean Ornish program for Reversing Heart Disease. The senior staff trainers from California were visiting Charleston to work with the staff at CAMC Memorial Division, one of the Ornish sites in West Virginia. Dennis Malone, a chef with the Reversal program for over 20 years, provided tips and hints about how to prepare healthy, nutritious food that (most importantly) tastes good. Carra Richling, a senior Registered Dietician with the program, gave nutritional information to the attendees. A spinach mushroom lasagna and a vegan Caesar salad were prepared. The participants enjoyed the presentation and the food samples. Dennis and Carra were able to answer many questions about ways to make healthier choices in the food we prepare and eat. Many PEIA members have expressed interest in healthy cooking tips and healthy recipes. For the recipe for lasagna, visit http://ornishspectrum.com/spectrum-recipes/spinach-and-mushroom-lasagna/.

at the Capitol ComplexBy: Kerry Gabbert

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‘Tis the “C”-Son:Say “Bah-Humbug!”

Green Thumb?Growing Your Own GardenBy: Corey Clendenin

There are many great benefits resulting from growing your own produce. Backyard gardens, potted plants, and even window boxes for

apartments are growing in popularity. May is the month that many begin the planting processes for their gardens. From produce to herbs to flowers- the planting season is in full bloom!

• Healthy and Fresh Produce: Produce that you grow from seed or small plants will be the healthiest around. You control what goes on the plant when it comes to pesticides. Also, you know it is fresh!

• Cost Benefit: Buying small plants or even starter seeds are cheap compared to buying produce weekly. Depending on family size, one or two plants could produce enough vegetables for the summer months. Canning and freezing can make a garden’s produce last year round.

• Unplug Yourself: Taking care of plants is relaxing! Being outside, away from electronics and the stresses of life, exposure to sunlight, and having your feet touch the grass /dirt is naturally relaxing. It teaches patience and reduces stress at the same time. You can’t rush nature, so relax and enjoy the process.

• Feel Accomplished: It’s a great feeling of accomplishment when you and your family sit down for a healthy dinner knowing that you have grown half of it in your backyard or in

pots. Not only is it healthy, fresh produce but it’s also a reward for your hard work.

• Exercise: Working for 45 minutes in your garden is equal to 30 minutes of light aerobic exercise. Lifting bags of dirt, shoveling, carry plants, etc. is great exercise. Attending your garden daily is perfect to get moving, breathing fresh air, and absorbing vitamin D from the sun.

‘Tis the “C”-Son:Say “Bah-Humbug!”Olive oil and seasoned salt are all you need to turn

fresh kale leaves into delicious good-for-you baked snacks. Like potato chips, you cannot eat just one.

They are great for parties and a good conversation topic. This recipe was shared at the Council of Southern Moun-tains Fitness Center Open House in downtown Welch, West Virginia.

Ingredients• 1 large bunch kale, tough stems removed, leaves torn into pieces (about 16 cups; see Note)• 1 tablespoon extra-virgin olive oil• 1/4 teaspoon salt

Preparation1. Position racks in upper third and center of oven; preheat to 400°F.2. If kale is wet, very thoroughly pat dry with a clean kitchen towel; transfer to a large bowl. Drizzle the kale with oil and sprinkle with salt. Using your hands, massage the oil and salt onto the kale leaves to evenly coat. Fill 2 large rimmed baking sheets with a layer of kale, making sure the leaves don’t overlap. (If the kale won’t all fit, make the chips in batches.)3. Bake until most leaves are crisp, switching the pans back to front and top to bottom halfway through, 8 to 12 minutes total. (If baking a batch on just one sheet, start checking after 8 minutes to prevent burning.)

NutritionPer serving: 110 calories; 5 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 16 g carbohydrates; 0 g added sugars; 5 g protein; 6 g fiber; 210 mg sodium; 642 mg potassium.

From EatingWell: September/October 2011

By: Angela Watkins

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Simple and Healthy:Kale Chips

By: Janelle Humphrey-Rowan

Forearm Flexor

Sit on the edge of a weight bench/chair with the center

of the Dynaband under your right foot. Overlap the ends of the band into your right hand and place your forearm on your thigh with

palm facing upward. Adjust the length of the band to

alleviate any slack.

Slowly curl your wrist upward toward your body. Pause and slowly return to

starting position.

Switch arms and repeat on each side. 10-12 reps.

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DYNABANDS:Tricep Press Down

By: Debbie Turner

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Exercise of the Month:Kettlebell SwingsBy: Marjan Washington

This exercise will work many different muscles as well as burn fat, build muscle, boost endurance, and improve posture. Kettlebell swings work everything from the core, to the shoulders, quads, hamstrings, glutes, and back.

Instructions:

1. Hold kettlebell with both hands between legs, begin in a lowered squat position, standing with your feet a couple inches outside of shoulder width and slightly point feet out-ward. Make sure to keep the chest out, shoulders pulled back and down to avoid rounding the back.2. Extend the knees and hips to accelerate the kettlebell up with a powerful swing. Keep your arms straight while you project the kettlebell up and away from the body.3. At the top position, the kettlebell should be anywhere from eye level to nearly straight above the head.4. Absorb the kettlebell weight as it follows the same path back to the starting position. Make sure to keep arms straight the entire time.5. Repeat immediately!

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Take your Exercise OutsideOutdoor Outlook:

By: Charity Kabaiku

The warm weather is here and for most people, it equals fun. However, some individuals do not consider exercise to be fun. Warm weather brings with it some fresh energy that when

utilized could mean enjoying the season to the fullest. It is possible to get fit and have fun while doing it. There is no rule that says we can’t enjoy improving our

health! Health is a gift that can be enjoyed more when you’re healthier. There are many ways to put a spin on exercising to make it more enjoyable:

• Enjoy the Scenery: Walk around the block, take a stroll through the park or walk the trails as you reflect on how beautiful our world is. Think of how wonderful it is to be alive, all the great opportunities you have had in your life and reflect on the countless possibilities that may still lie ahead of you.

• Help Someone Else: Buddy up with another family member or a friend and encourage each other to reach a new level of health. Play a game of catch at the park or go hiking together and just chat. You will feel good because you are helping someone else. Sign up for a group fitness class in your area and have fun with an even larger group of people. You may meet a new friend. • Enjoy the Journey: As you become more fit and feel better, you may realize that you can actually enjoy the journey of improving your health without losing the focus of the final goal. Continue to push yourself a little more each day without beating yourself on your bad days. Just dust yourself off and keep on keeping on! NOW …. GET OUT THERE AND HAVE FUN!

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How to Satisfy ThemCravings:By: Grace Matthews

It is the time of year when you may want to diet to shed those extra pounds you’ve put on during the winter months. Your goal may be to

simply lose weight or to lead a healthier lifestyle while taking advantage of fresh summer fruits and vegetables. Dieting or improving your eating habits usually involves cutting out your favorite and sometimes unhealthy foods such as sweets, simple carbohydrates, and fatty foods. This process can lead to strong cravings. Even the most disciplined dieters and healthy eaters suffer from the occasional craving. Here are a few tips to help curb them:1. Eat in moderation – You don’t have to deprive yourself of your favorite treat. That can make the craving stronger. If you are craving a particular food, indulge in a small amount of it. This will satisfy your craving without making you feel guilty. 2. Go for a walk - Take a quick walk around the neighborhood to help take your mind off of the craving. Research states that cravings usually last about 15 minutes, so a short walk or some form of exercise may be just what you need to beat a craving. 3. Take a sniff of eucalyptus - Studies have shown that the scent reduces cravings. 4. Choose healthier alternatives - If you are craving something crispy and crunchy like potato chips try a healthy alternative like kale chips. Kale chips will satisfy the crispy and crunchy cravings and are much healthier than potato chips.

5. Take snacks on the go - Carrying small snacks like nuts or dried fruit may keep you from pulling into the drive-thru for an order of fries. 6. Drink water- Many times when we think we are hungry—we are actually thirsty. Drinking water can help you to fill “full” and not crave treats. If the craving is strong, try drinking water to see if it subsides. Do not expect yourself to be a “perfect eater” all the time! Remember that cravings do not last long. If you are consistently eating healthy, an occasional “treat” may help you stay motivated and keep you on the path to a healthier lifestyle.

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When looking at a multivitamin label you may notice several different B vitamins. These vitamins are water soluble which means

they are not stored by the body. Leftover amounts leave the body via urination and they must be replaced every day. B vitamins are known for their role in helping to develop energy from the foods we eat and aiding in the formation of red blood cells. Vitamin B deficiencies can be diagnosed--especially B12 and folate. Many cereals, breads, and pastas are enriched or fortified with B vitamins. Other common sources include dairy products, fish, eggs, legumes, nuts, and poultry. In addition to these, B2 can come from green leafy vegetables. B5 is also found in avocado, broccoli, kale, the cabbage family, mushrooms, white and sweet potatoes. Folic acid (B9) is primarily found in green leafy vegetables, fruits, dried beans, peas, and nuts.The types of B vitamins include• B1 (thiamine) - It helps the body’s cells change carbohydrates into energy, especially to be used by the brain and nervous system. Thiamine plays a role in muscle contraction and conduction of nerve signals. B1 deficiency is most noted in alcoholics. No known side effects.• B2 (riboflavin) - This vitamin is important for growth and red blood cell production. It also helps release energy from carbohydrates. B2 is destroyed by exposure to light. No known side effects.• B3 (niacin) - It benefits the digestive system, skin, and nerves. Niacin is commonly used for cardiovascular disease. Large doses can cause increased blood sugar, liver damage, peptic ulcers, and skin rashes. The most notable effect, which can occur even with normal doses, is “flushing” or a feeling of warmth,

redness, itching or tingling-- particularly of the face, neck, arms or upper chest. This may improve with regular use. Non-flushing versions are available in the form of nicotinamide. • B5 (pantothenic acid, pantethine) - B5 is essential for growth, metabolism, and the production of hormones and cholesterol. Large doses may cause diarrhea.• B6 (pyridoxine, pyridoxamine) - It aids the body in making antibodies, breaking down protein, and keeping blood sugar within the normal range. B6 also helps maintain normal nerve function. Large doses can cause difficulty coordinating movement, numbness, and sensory changes.• B7 (biotin) - B7 is essential for growth and metabolism. No known side effects.• B9 (folic acid, folate) - Folic Acid helps the body make healthy new cells. This vitamin is particularly important before and during pregnancy to prevent major birth defects to the brain or spine.• B12 (cyanocobalamin, cobalamin) - B12 is the only B vitamin known to be stored by the body. It can be stored in the liver for years. It is important for metabolism, the formation of red blood cells and benefits the central nervous system. B12 is best absorbed from animal sources. Deficiency can be common due to a vegetarian or vegan diet, some digestive disorders, and aging-- which decreases our ability to absorb B12 from food.

Specific recommendations for any vitamin depend on age, gender, and other health factors including any prescribed medications. It is recommended to get nutrients primarily through daily food consumption instead of through supplementation. Discuss any form of supplementation with your health care provider.

“B” Informed:Benefits of Vitamin B

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By: Janelle Humphrey-Rowan, ND Naturopath

Region SummariesSummer is finally here! Time to dust off the pool

floats and unearth the beach bags. Heading for a week of relaxation at the beach, lake or other

summer retreat is the typical way of life for us residents of the mountain state. Unfortunately, the crowds who are traveling also bring delays like road work and traffic! Many travelers plan around the busiest time of day to avoid sitting in traffic for hours on end. Sometimes this means driving early in the morning or late at night to arrive wait-free to your summer destination. Not only are you trying to avoid traffic and delays, but young travelers may have difficultly sitting in the car awake for extended periods of time. Driving outside of normal travel hours may decrease wait times but it also increases your risk of drowsy driving and the possibility of an accident. Early morning departures for vacation destinations is common practice for many families. The anticipation of arrival often makes for a difficult nights sleeps, but it is the most important way to prepare for vacation. According to the CDC, Drowsy driving slows reaction time, affects your ability to make decisions and makes you less attentive. So what is the best way to avoid drifting off to sleep or hitting the shoulder rumble strips? Make sure your body and mind are in optimal driving shape and get 7-8 hours of pre-departure sleep. If you find the excitement of your trip robs you of shut eye, please keep in mind these tips for a well-rested arrival.• A pre-drive nap can help if you have had a short nights rest.• Take a mid-drive nap - a 20 minute nap in a safe

location can give you the boost you need to finish your trip. Remember you will be groggy for 15 minutes or so after waking.• Buddy System - Safest to drive with a partner on long trips. This will allow you to switch and rest.• Don’t rush- Better to arrive safely than on time.• Avoid sleepy hours - Avoid driving between 12 a.m.and 6 a.m. because this is a normal time of sleep for your body.

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Snoozin’ and Cruisin’:Ways to Avoid Drowsy DrivingBy: Beth Metzer

Region Summaries

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1Region 1 (Hancock, Brooke, Ohio, Marshall, Marion, Wetzel, Harrison, Tyler, Doddridge, Gilmer, Pleasants)- Northern West Virginia is prepping for summer by getting active at West Liberty

University in Ohio County with the Back on Path Walking program. Zumba is beginning at the Town of Nutter Fort in Harrison County. A variety of fitness classes are still going strong. Yoga is taking place at the WV DHHR in Ohio and Marshall Counties, as well as WV DEP- Marion County, Pleasants County Middle and Belmont Elementary Schools. In Wetzel County PiYo is being enjoyed at Short Line Elementary and Valley High School has accepted the challenge of an “Insanity” fitness class. Liberty High and Bridgeport Middle Schools in Harrison County are taking delight in Zumba. Washington Lands Elementary in Marshall County is reveling in aerobics and Weirton Elementary School in Hancock County is getting a kick out of a class called, “Tabata.” The H2O Go 6-week challenge ended for WV Northern Community College Wheeling and New Martinsville campuses as well as the WV State Tax Department in Wheeling. Oak Glen High School in Hancock County worked on stress reduction while New Martinsville Elementary School in Wetzel County learned more about stress and eating. A health fair took place at West Liberty University and a benefits fair was hosted by WV Northern Community College for the northern panhandle. Programs and presentations to wrap up the school year are in the works for New Manchester Elementary and Oak Glen Middle Schools in Hancock County, as well as Doddridge County Middle School. Arrangements are being completed for a Farmers Market on the Fairmont State University campus and we continue to look for other sites interested in the on-site markets. We are currently promoting the Summer SELFie Challenge, a 12-week program focused on stress reduction, eating healthy, lifestyle changes, and fitness.

2 Region - (Monongalia, Preston, Taylor, Mineral, Barbour and Tucker): Monongalia County: A Yoga and Pilates class at WVU is still going strong, as with Yoga at Morgantown High and

BootCamp at Mylan Park. The WV Rehabilitation Services also joined in for Walking and H20 Go. Preston County: Aurora School is still enjoying the benefits of the Walking and H20 Go action while new action begun at Preston High and Central Preston Middle with the Walking and H20 Go programs. Hopemont Hospital also joined in on the fun with H20 Go. Barbour County: Philippi Elem. and Belington Elem. are still energizing with a Zumba class while the WV DEP office is signing up for H20 Go Lewis County: Lewis Co. DHHR is on fire with a Zumba class and hydrating with the H20 Go.

3 Region - (Pendleton, Grant, Hardy, Hampshire, Jefferson, Morgan, Berkeley and Randolph): On-site fitness classes are taking place in almost all counties including; Yoga, Zumba,

Strength and Conditioning. New class are starting at Randolph Courthouse in May. The Elkins Health Department enjoyed great participation in yoga. Moorefield High School completed 8 weeks of fitness classes with a total of 34.2 pounds and 92.5 inches lost during that time! Sites are maintaining great attendance at all classes across the region. The H2OGo Program continues with Randolph DOH participating. Jennings Randolph Elem in Elkins completed H20Go began the 6-week walking challenge. Petersburg High School also completed the water challenge and is taking on the walking challenge before school ends. Collection of post surveys have been almost 100% at all sites – thank you! Eastern Community College will begin the H20Go program, along with summer fitness class and possibly summer SELF-ie program. Stress Less Mindfulness with WVU Extension scheduled to start at Pendleton DHHR in May. The Pathways Overview presentation was conducted at Upshur DOH – leading to a dynaband class in May and participation in the 6 week walking challenge! Farmer’s market at the worksite to begin in Randolph County at the DHHR/DMV/Rehab/DOH.

4Region - (Mercer, McDowell, Monroe, Raleigh, and Wyoming): Region 4 Wellness Challenges are heating up. Several successful walking programs recently ended with sites gearing up

for more this summer. Princeton Primary in Mercer County is beating the heat by drinking more water with the H20 Go program. Welch Hospital strapping on their sneakers and participating in the Back on Path walking challenge. The Council of Southern Mountains in Welch hosted an open house for the Fitness Center which is also a Weight Management Site. Mountain Heart had two conferences this month in Raleigh County that consisted of statewide staff who participated in the 10 Minute Stress Relief demonstration. They are also taking on the Summer Selfie Challenge. Wyoming East High School in Wyoming County will also be participating in the Summer Selfie Challenge. Raleigh DHHR and Crescent Elementary are wrapping up successful fitness classes in Raleigh County along with Spanishburg School in Mercer County who challenged themselves to a body combat class.

5Region - (Fayette, Greenbrier, Nicholas, Pocahontas, Summers, Webster): The warmer weather has found Region 5 heating up! There are quite a few sites moving with the Back on Path

programs including Greenbrier PSD, Mt. Lookout Elementary,

Richwood High School, Richwood Middle School, Fayette County DEP and Nicholas County Board of Education. H2O Go has made a splash at Divide Elementary, Nicholas County DHHR, Mt. Lookout Elementary, Greenbrier PSD, Richwood High School, Richwood Middle, Greenbrier Co Department of Highways and Nicholas County Board of Education. Fitness classes have been ongoing at WV DRS Lewisburg and WV School of Osteopathic Medicine. There are great things happening in our area!

6Region - (Jefferson, Berkeley, Morgan, Mineral and Hampshire): Region 6 is going strong as the warmer months approach. Fitness classes are keeping everyone active at

Eagle School, Romney Middle School, James Rumsey Technical Institute, Page Jackson Elementary, Valley View Elementary and Mountain Ridge Intermediate. The Ramer Center in Berkeley County and Tomahawk Intermediate have finished strong with the Back on Path Walking Program. The Romney DHHR, Mineral County DHHR, and the Mineral County Courthouse are staying hydrated as they begin the H20 GO 6-week challenge later this month. Romney Elementary and Mineral County Vo-Tech have Summer SEFLie coming up later this month as well. Summer SELFie, our newest program is a great way to stay active, healthy and motivated during the summer months.

7 Region - (Kanawha County State Government, Boone County): April and May have been extremely busy in Region 7. Several sites are continuing or starting fitness classes,

including boot camp at the Bureau for Children and Families, Zumba at the Logan County DHHR, and yoga at the WV Courts, DMV, and DEP. The Office of Laboratory Services started the Back on Path walking challenge. Bureau for Medical Services hosted the Spice it Up presentation. DHHR Office of Epidemiology and Prevention Services enjoyed Rethink your Drink and Stress and Sleep presentations. The State Tax Department started the H2O Go 6-week program. The Regional Jails Administrative offices started walking with Back on Path. The DNR in South Charleston hosted a strawberry container gardening class provided by WV State Extension. In the upcoming weeks, the summer SELFie program has been scheduled at the WV Department of Labor and the Bureau for Medical Services, and WV Rehab and the Bureau for Public Health have scheduled Back on Path and H2O Go.

8 Region 8- (Cabell, Wayne, Lincoln, Putnam, Logan and Mingo Counties): Fitness classes are beginning at Conner Street Elementary School, Confidence Elementary School,

Wayne County DHHR, Cabell County DHHR and West Hamlin Elementary School. Fitness class are continuing at Hurricane Town Elem., Cabell Midland Elem. and Barboursville Middle School. City of Barboursville has completed the H2O Go program and recently began the Walking Program. Marshall Health has had an outstanding and successful turnout for Health Coaching, water program and H2O Go program. Eastbrook Elementary and Confidence Elementary have begun their walking program. Lakin Hospital has completed their H2O Go program and recently began their “Move It” program along with the walking program with an interest of close to 60 participants. Cabell County DHHR began their H2O Go program with an interest of 61 participants. Lenore Pre K-8, Tug Valley HS and Burch Elementary in Mingo Co. have participated and began their H2O Go program. Tug Valley HS has also started their “Move It” program.

9 Region 9 - (Kanawha County Schools, Mason, Jackson, Wirt, Wood, Ritchie, and Pleasants) - Region 9 has already started programming for summer. Walking challenges are in full swing

and the new beginner workout calendar is a big hit. Sites like St. Albans High and South Charleston High are loving the healthy planners. Holz Elementary and Roane DHHR are currently taking part in the Summer Selfie Challenge with three more sites that have signed up. Fitness classes are going strong at South Charleston High, Cedar Grove Elementary, Bridgeview Elementary and 7 other sites. A big shout out to St. Albans Elementary for having 24 sign up for health coaching and the Dynaband program! Many are prepping for the summer vacation.

(Continued from Cover): Ornish Cooking Demo

The vegan Caesar salad recipe can be found at http://ornishspectrum.com/spectrum-recipes/caesar-salad/. Many more recipes, as well as videos with cooking demonstrations, can be found at the Ornish website, http://ornishspectrum.com/. The website also has information about stress management, nutrition, fitness, and love and support, and the way these aspects of your life affect your health. For more information about the Ornish program, call 877-888-3091. There are currently two sites providing the program in West Virginia: CAMC Memorial Division in Charleston, (304)388-9520, and Ruby Memorial in Morgantown, (304) 598-4000, Extension 73079.

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