Integrating Health Care...Maximizing Recovery Results: January 2012

Tuesday, January 31, 2012

This Week's Wellness Tip and Healthy Choice Recipe

Sitting: Hazardous to Your Health
Even 'active' couch potatoes may face risks

by Elizabeth Pope | from: AARP Bulletin

Here's another easy, no-sweat way to markedly improve your health in the new year — stop sitting so much. You'll live longer.

Mounting evidence suggests that sitting for long periods increases the risk of obesity, diabetes, cancer and early death, even for people who exercise daily. And yet Americans now sit more than they sleep, spending an average of 10 hours a day in a car, at work and in front of a television. Older adults are the worst offenders, according to federal government statistics: Almost three-quarters are sedentary, and more than four in 10 get no leisure-time physical activity at all.

See also: Walking: The easiest exercise.

Take frequent breaks from sitting in your chair. — Chairs: Nation Wong/Photolibrary

To reduce your cancer risk, the American Institute of Cancer Research is urging Americans to add mini-breaks from sitting to a daily regimen of getting at least 30 minutes a day of moderate-to-vigorous exercise.

"If you reduce sitting by five minutes an hour, at the end of a long day, you've shaved an hour off your total sitting time," says Alpa Patel, M.D., senior epidemiologist with the American Cancer Society. That advice applies as well to "active couch potatoes," who hit the gym or take that daily brisk walk, because some research indicates daily exercise is not enough protection from the harmful effects of a sedentary lifestyle.
Read more »

Related

Good For You Too! Kit

"Processed foods and trans fats too

Make you lazy and a little sick Boo.

Life's too precious, don't let it slip by

Practice healthy eating and PUT down the pie!!"
Taken from Peer rhyme 'Get that Physical'

"Apple Pie 'Fix"

Ingredients:

Butter Spray

8 peeled and thinly sliced apples

2 tbls.cinnamon

1 cup of splenda
1 cup of oats
1 cup of raisins
(1 cup chopped almonds or walnuts optional)

butter spray a pan.
mix all dry ingredients
place apples in the pan
cover with dry mix
Bake 350 for 45 min.
Serve with cool whip free
Enjoy.

10 TIPS FOR AFFORDABLE VEGGIES AND FRUITS

Smart shopping

for

Veggies and Fruits

10 Tips for affordable vegetables and fruits

Taken From www.ChooseMyPlate.gov

It is possible to fit vegetables and fruits into any budget. Making nutritious choices does not have to hurt your wallet. Getting enough of these foods promotes health and can reduce your risk of certain diseases. There are many low-cost ways to meet your fruit and vegetable needs.

1) Celebrate the season

Use fresh vegetables and fruits that are in season.

They are easy to get, have more

flavor, and are usually less expensive.

Your local farmer’s market is a great

source of seasonal produce.

2) Why pay full price?

Check the local newspaper, online, and at the store

for sales, coupons, and specials that will cut food

costs. Often, you can get more for less by visiting larger

grocery stores (discount grocers if available).

3) Stick to your list

Plan out your meals ahead of time and make a

grocery list. You will save money by buying only what

you need. Don’t shop when you’re hungry. Shopping after

eating will make it easier to pass on the tempting snack

foods. You’ll have more of your food budget for vegetables

and fruits.

4) Try canned or frozen

Compare the price and the number

of servings from fresh, canned, and

frozen forms of the same veggie or fruit.

Canned and frozen items may be less

expensive than fresh. For canned items, choose fruit

canned in 100% fruit juice and vegetables with “low sodium”

or “no salt added” on the label.

5) Buy small amounts frequently

Some fresh vegetables and fruits don’t last long. Buy

small amounts more often to ensure you can eat the

foods without throwing any away.

6) Buy in bulk when items are on sale

For fresh vegetables or fruits you use often, a large

size bag is the better buy. Canned or frozen fruits or

vegetables can be bought in large quantitites when they are

on sale, since they last much longer.

7) Store brands = savings

Opt for store brands when possible. You will get the

same or similar product for a cheaper price. If your

grocery store has a membership card, sign up for even more

savings.

8) Keep it simple

Buy vegetables and fruits in

their simplest form. Pre-cut,

pre-washed, ready-to-eat, and processed foods are convenient,

but often cost much more than when purchased in their

basic forms.

9) Plant your own

Start a garden—in the yard or

a pot on the deck—for fresh,

inexpensive, flavorful additions to meals.

Herbs, cucumbers, peppers, or tomatoes

are good options for beginners. Browse

through a local library or online for more

information on starting a garden.

10) Plan and cook smart

Prepare and freeze vegetable soups, stews, or

other dishes in advance. This saves time and

money. Add leftover vegetables to casseroles or blend them

to make soup. Overripe fruit is great for smoothies or baking.

Friday, January 20, 2012

Fight for your right to be Fit!

Losing Weight is Partly Mental
Taken from Atlanta Journal Constitution

Getting your head around dieting is as key as exercise and meals because motivation and goals are also important.

It is common knowledge that the way to lose weight is to burn more calories than you consume, but it’s sticking to a weight lose plan that is the challenge.

Most experienced health experts suggest that losing weight is often as much a mental challenge as it is physical. Things like long term goals and making a pledge to get fit are key to making a successful lifestyle change.

Everybody has there reasons for getting into shape, maybe it’s to look good for a certain function or perhaps it’s for more serious health concerns.

However, nothing is going to happen until you get off that couch and start moving, that’s the only way! Everyone falters every once in a while, we are only human, but we just have to accept the sacrifice for getting off track.

It is very important not to call it a diet but a lifestyle change. Make a mental commitment to yourself that this is what you’re going to do.

Below are some tips for having the right frame of mind :

· Set Realistic goals.

· Look for inspiration in others.

· Celebrate successes with non-food rewards.

· Keep a food journal.

· Don’t get into a mental battle with food. If you want something, eat it– just be prepared for the consequences.

· Remove unhealthy food from your cupboards.

· Prepare healthy meals for the entire week ahead of time.

· At a party , order club soda and don’t hover around the food table.

· Buy a scale

· If you have a bad week, don’t beat yourself up tomorrow is another day!

________________________________________________________________________

Paula Deen diagnosed with Type II Diabetes

The news of Paula Deen being diagnosed with diabetes type 2 is in the news. We support Paula, taking her time coming forward. It is always a bit devastating at first, to learn you have an illness that will have life changing effects. It is smart to take your time , digest all that you are being told. Then take time to learn about the illness. Once you learn about the illness, you can then empower yourself to implement the tools and action steps needed to reach wellness. We wish Paula success and support her new changes and her choice to manage this in a way that is comfortable for her. Here’s to better and more healthy lifestyle. Here is the link of her story and she shares the changes she is making and its all good.

http://yourlife.usatoday.com/fitness-food/diet-nutrition/story/2012-01-17/Paula-Deen-spreads-word-about-diabetes-in-down-home-manner/52602710/1

________________________________________________________________

Fight for your right to be Fit!

Many people sometime feel that they are unable to exercise for many reasons: can’t afford a gym, no safe place to walk, limited t room. And we are sure there are many more reasons that seem to be barriers. But lets focus on what we CAN do with the resources we have.

Well, being fit is a right and we have 20 suggestions to empower you to burn 100 calories. Remember this: Goals are wishes with action plans….What will be your first action step to Fight for your Right to Be Fit!!

1. Vacuuming -- 25 minutes of vacuuming around your home will burn just about 100 calories.

2. Gardening -- Like to garden? It's the digging and raking that will reap the most fitness benefits. These are the bigger calorie burners when it comes to gardening. In fact, you can burn up to 100 in just 15 minutes with these movements.

3. Walking -- The easiest and one of the most natural movements known to human beings. Fifteen minutes of brisk walking will burn approximately 100 calories. A brisk daily walk at lunch time or after work will make a difference.

4. Jogging in place -- Need a quick pick me up before work? Jog in place for 12 minutes and burn a little more than 100 calories.

5. Dancing -- 20 minutes of dancing at a moderate pace will burn 100 calories. C'mon, you know you love to do it, so have some fun with it.

6. Ironing clothes -- If you have to do it for the whole family you might as well know the calories you're burning. Just a bit more than 100 calories in 25 minutes.

7. Shadow box during commercials when watching TV for one hour.

8. Housework -- Vigorous housework for 20 minutes will burn a little more than 100 calories. You have to do it, so why not make it count?

9. Volleyball -- Twelve minutes of volleyball is all it takes to reach our magic number. Not a bad way to burn some calories while on the beach.

10. Biking -- How about a light bike ride? A light intensity of approximately 10 mph will burn more than 100 calories in just 40 minutes.

11. Shooting a basketball -- Just 20 minutes of shooting by yourself will burn 100 calories.

12. Swimming -- I'm not referring to swimming laps or training for the Olympics. Just a 15-minute leisurely swim will get us to our goal.

13. High-impact aerobics -- You might wonder why I would include this. It's not like you're going to aerobic class for 10 minutes. However, if you're pressed for time or working long hours, invest in a fun aerobic videotape and use it for 10 minutes (after a warm-up) each day. That's close to 120 calories in just 10 minutes.

15. Frisbee -- A fun 30-minute Frisbee toss with your kids or a friend will burn up our needed calories, and it's a bit more pleasurable than a boring jaunt on the treadmill.

16. Take the stairs -- If you work in an office building, take the stairs instead of the elevator. Approximately 20 minutes will burn about 100 calories. You don't have to do it all at one time. Just make sure to spread it out during the day.

17. Pushing baby stroller -- Pushing a stroller burns approximately 60 calories in 20 minutes. No problem, two nice and easy 20-minute strolls per day will get the job done without even breaking a sweat.

18. Mowing the lawn (self-propelled mower) -- 25 minutes and you've burned about 100 calories. Just like cleaning, it needs to be done so put a little oomph into it.

19. Painting -- Need to paint a room in your home or apartment? You can burn approximately 100 calories with 20 minutes of painting. Plus, you get a better-looking room at the same time.

20. Weight training -- 15 minutes of vigorous weight training will burn approximately 100 calories. You don't have to workout forever. Just three 15 to 20 minute sessions per week will keep your bones strong, muscles tight -- and you'll keep burning calories after your workout.

Monday, January 9, 2012

Happy New Year!!!

Happy New Year!!!
A New Year ahead, full of promise awaits all of us. What will we do to make 2012 a ' Year of Action?"

"Most successful men have not achieved their distinction by having some new talent or opportunity presented to them. They have developed the opportunity that was at hand."
-- Bruce Barton

With that quote in mind it is time to start thinking about what we all would like to GAIN this year.

At Peer our Motto is "A Failure to make a plan IS a plan to Fail"

It is our Goal in Peer to make a difference as a community group and to improve in some way personally.

In a quick review, with good planning the Peers were able to have many success's in 2011.
Accomplishments in 2011:

*Every Member embraced our Whole Health Approach and managed to " Get That Physical"...100% Staff and Peers !!!!!!!!!! Awesome.

*Peers Published a Cookbook called " Healthy Living on a Limited Budget"
We are so proud of our cookbook, not only is it beautiful, but helpful, and easy to use. The community has responded well and seems to love and be benefiting from our efforts!
(Cookbook is available to groups in 50 book orders @ $5.00 per book.)
We are so very grateful to 4 Corners Whole health for financing getting our book published!!

* Peers worked together as a team and put together a beautiful garden and we had a great bounty of fresh veggies all summer, learning their value in healthy and how to cook healthy meals using our produce. Thanks to all the garden Leaders: Johnny, Jason, and Larry

* Peers started a campaign to encourage all in the community to "GET THAT PHYSICAL" through articles in the monthly newsletter we publish. Peers made up a poem that they are hoping to get to music in 2012.
A big thanks to Calvin for being a GREAT editor for our newsletter, getting a great one out every month

*Peers volunteered in the community as a group.
*Peers also ran a snack bar serving breakfast 3 days a week, with the intention of offering more healthy breakfast choices to the community

*Peers increased there physical activity by committing to exercise and this was a part of our whole health groups.

*Individually with the support of this positive community and good planning individually our group had success with:

Jobs: Jenelle, Nate, Robin, Jason, Robert ,George,Beth, James,Jeff, AND OUR VERY OWN CALVIN , GETTING a CPS job @ 4 CORNERS.

New housing: Rod,Veretta, Myra,Teresa, Laura,James,
AA Degree: CALVIN.....
Drivers License: Johnny,Robin,Rodney,
Completed CPS training: Allen
All members achieved learning to incorporate whole health in treatment plans and why?
We have had a very successful year with all members learning to live and feel better: mentally and physically.
We all attribute our success to : Planning, task managing,support and encouragement from community and a 'Sky's The Limit" Attitude.
Bravo Peers !

WOW! What a 2011!!We are excited about the potential that 2012 brings.
We had our first 'brainstorming" session about Peers goals for 2012 .
So far this is what we hope for regarding our group:
*100% Peer membership to " Get That Physical"
* Continue promotion for community, get music for our poem.
* Create a whole health Recovery Tips date book.
*All members to commit to 30 min. of fitness any day @ Peer.
* Organic Garden
*Progress for every member to make 2 changes for the better.
*GET BLOG, INFORMATION TO PEER GROUPS NATIONALLY TO SHARE WITH EACH OTHER WHOLE HEALTH RECOVERY INFORMATION.

With all this in mind, we know we have alot of planning to do and alot of work ahead of us.
We will be using Peer time for planning projects for us as a team and individually.
We will be using SMART and IMPACT goal setting methods and we are anxious to get started.
We will share what SMART goal planning is this week with you all and we will certainly keep you all updated on our progress.
We invite all peers, everywhere to join us in making that plan for a better you.

A very happy New year to all!!

"The successful always has a number of projects planned, to which he looks forward. Anyone of them could change the course of his life overnight."
-Mark Caine

If I have said it once I have said it 100 times...Peers "You All Rock" !
You have all made it clear that my saying is true:
" A group bonded...can move mountains"!!
Dig in ...its going to be a great year!!

SMART Goal Planning:

Happy Holiday to All!!

With the new year approaching, many people are working on their ‘New Years Resolutions”.

We at Peer believe that “Dreams are goals with action plans.”

As you think about your year in review, we would like to provide 7 tips to making this years resolutions stepping stones to your desired dreams.

We believe goals have to have purpose, make sense to you and have a blue print to follow.

Here are some other tips on setting SMART goals.

Specific: A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six “W” questions:Who: Who is involved?* What: What do I want to accomplish?

*Where: Identify a location.

*When: Establish a time frame.

*Which: Identify requirements and constraints.

*Why: Specific reasons, purpose or benefits of accomplishing the goal.

EXAMPLE: A general goal would be, “Get in shape.” But a specific goal would say, “Join a health club and workout 3 days a week.”

Measurable - Establish concrete criteria for measuring progress toward the attainment of each goal you set.

When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal.

To determine if your goal is measurable, ask questions such as……

How much? How many?

How will I know when it is accomplished?

Attainable – When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.

Realistic- To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress.

A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the hardest jobs you ever accomplished actually seem easy simply because they were a labor of love.

Timely – A goal should be grounded within a time frame. With no time frame tied to it there’s no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? “Someday” won’t work. But if you anchor it within a timeframe, “by May 1st”, then you’ve set your unconscious mind into motion to begin working on the goal.
Your goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal. T can also stand for Tangible – A goal is tangible when you can experience it with one of the senses!

TAKE THE PLEDGE!

AND HERE'S WHY:

DID YOU KNOW?

Based on The National Association of State Mental Health Program Medical Directors Council Report, people with serious mental illnesses are now dying 25 years earlier then the general public, largely due to unmanaged medical conditions. We want YOU to be a part of the CHANGE

In Our very own Peer program, we made a commitment this past January to attempt to get 100 % of our members to 'Get a Physical" as a acknowledgement of the lessons learned by our peers that have past. We are proud to say we are at 100% this past year. In honor of our peers we want to tell you a few stories.

Hope: She was 33, a bright spirit that loved to sing and laugh. She was everyone’s friend. She worked very hard on her recovery and was a active peer participant. Hope had unmanaged high blood pressure, Hope was clinically obese. We lost her too soon to a stroke. We miss her. She was 33.

Joanie: Joanie came to us through Katrina. She loved to sew. She worked hard on her recovery, also. Her goal was to return to New Orleans and was working on just that, when she passed out.

She was rushed to the hospital due to a stroke she would not recover from. Joanie, was overweight, had unmanaged high blood pressure, she was a heavy smoker, and she did not address her diet. She never made it back to her home. We miss her. She was 53.

Suzanne: A very bright light in our program,. Suzanne came a long way in her recovery. She was an inspiration to her peers. Suzanne was the “encouraging mother" who was always making suggestions and cheering on others to keep moving forward. She volunteered at a hospice, she was kind and compassionate. She loved smoking and never quit. Suzanne had lung cancer stage 3...she never made it to a hospice. We miss her. She was 51.

Linda: Currently in the battle of her life. Linda is everyone's friend and a bright sprite. Linda had not gone to a physical health doctor in 12 years. She is fighting stage 3 cancer. We love her and we pray every day she wins her battle. She is 53.
Linda lost her battle 2/05/2012 . We miss her, she was loved.

We need to change the numbers!! Take the P.E.E.R. Pledge! Join us in committing to Integrated Health Practices in honor of those who came before us.

-Written by the members of the Cobb CSB Peer Support Program

LINDA'S LEGACY

P.eers

E.ducating

E.ach other for Optimum

R.ecovery and Resilience PLEDGE

P.E.E.R PLEDGE

I________________________am aware that my physical health is as important as my mental health.

I commit to myself that I will mange my mental health daily. I will take responsibility to manage my physical health as well. I know that I can manage my physical health with regular physicals and following healthy eating and physical activity practices. I acknowledge that integrating my health care is important for whole health recovery.

This is in memory of our peers that have passed, that we take this pledge, learning from them and making positive changes in their honor.

Signature:_______________________________________ Date_________________