News For Your Health

Victor Health and Wellness Summer Edition

Summer is Almost Here.

There is no better time to make changes in your health than the summer. Make changes in your diet, start an exercise program. Take some time for yourself to effect your health.

You are on your own schedule during the summer, use that to your advantage.

Break Your Bad Habits

Do you stop on the way to work each day for a latte? Replace the latte with a healthy smoothy, best made at home. Do you find yourself scrolling through Facebook page after page? Close the laptop and take a morning walk.

Plan for Success

Make a plan and stick to it. Easier said then done. You know yourself. How many times have you tried to make changes and they didn't stick? Many times we bite off more than we can do. Start small. Make little changes that you know you will be more successful at. Every step closer to your ideal the better you will feel and the more successful you will be.

Keep a Record

Whether it is a weight loss log, tracking your miles or simply marking how many days without the latte. It is a visual marker of your accomplishment no matter how small. Losing one pound a week may not sound like much. After a year that one pound a week translates into 52 pounds, which is significant.

Make it Fun

Beginning a walking, running, biking routine? Buy yourself some new kicks, or a new seat for your bike. Buy workout clothes that are comfortable. Change up your routine. One day walk in a park, another day run on the canal. Search out new trails and new ways to exercise.

Small Changes for Big Gains

Everyone knows their kryptonite. That one food or one habit that sabotages their health. You don't need a doctor or a nutritionist to tell you what food you should give up. Pick that one food and cut it out of your diet for a week. Just one week. After a week assess yourself. Try adding another day, then another. Keep track and see how long you can go.

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Thank You

Thank you to the 159 people who responded to the district health survey sent by email in February/March this year. The Health and Wellness Committee will now use those results to try to assess the needs in our district.

What is RHR

RHR means Resting Heart Rate. I saw it on my Fitbit HR and didn't know much about it so I looked it up.

"The resting heart rate of the body (commonly called RHR) is the number of contractions of the heart that occur in a single minute while the body is at complete rest. This number will vary depending upon the age, gender, and general health of a person."

Basically the lower the better.

It is also a great indication of how likely you may be in trouble for the top killers of most Americans, mainly heart disease and diabetes. The following video explains how you can extend your chances of seeing your grandchildren by just helping your RHR. You can improve it by exercise. For long lasting effects use nutrition and exercise to decrease your RHR.

Slow Your Beating Heart: Beans vs. Exercise

Make a Change, Cut your Dairy

The Case Against Milk and Dairy from WEB MD

Not everyone thinks cutting dairy is a good idea. Indeed, experts at the Harvard School of Public Health have labeled the milk recommendations a “step in the wrong direction.” One the most prominent critics is Walter Willett, MD, PhD, professor of epidemiology and head of the nutrition department at the Harvard School of Public Health.

“One of the main arguments for USDA recommendations is that drinking milk or equivalent dairy products will reduce the risk of fractures. But in fact there’s very little evidence that milk consumption is associated with reduced fractures,” Willett tells WebMD.

Indeed, countries in which almost no milk is consumed, such as many Asian countries, have low rates of fractures, he points out.

It’s true, he acknowledged, that milk is a good source of potassium. But the levels used for the USDA recommendations are much higher than they need to be to prevent hypertension, according to Willett. “We’re much better off advising people to consume less salt,” he says.

As beverages go, milk is relatively high in calories. One cup of 2% milk has 138 calories, for instance. Drinking three cups a day adds 366 calories to the diet -- a lot for anyone watching their weight.

But Willett’s chief worry is that drinking too much milk may pose dangers. “By now there’s quite a body of data showing a higher risk of fatal prostate cancer associated with milk,” he tells WebMD. “And though the evidence is somewhat mixed, we’ve still seen a slightly higher risk of ovarian cancer associated with drinking three or more servings of milk.”

The Common Ground on Milk and Dairy

When it comes to practical advice, fortunately, the two sides aren’t all that far apart. Consuming a cup or two of milk or equivalent dairy is fine, according to Willett. “The point isn’t that you have to give up dairy,” he says. “But it’s also important for people to know that they don’t have to drink milk to be healthy.”

People who are lactose intolerant, of course, can’t easily drink milk. For them, and for people who don’t choose to drink milk, it is important to favor other sources of calcium. Examples include lactose-free dairy, and leafy green vegetables such as collards, spinach and bok choy, beans, and calcium-fortified orange juice or soy milk, and vegetables.

It’s also wise to make sure you’re getting adequate potassium, which is abundant in tomatoes, spinach, sweet potatoes, bananas, oranges, and other fruits and vegetables.

Is Milk Good for Our Bones?

Need Some Help Reaching Your Goals?

Our own Nate VanKouwenberg has a place to help you reach your fitness goals. He has offered a discount for Victor employees I will send out in an email.

For over 12 years, Next Level Strength and Conditioning has offered the latest in Sports Performance and General Fitness Training to countless athletes and adult clients. Our team of Certified Functional Strength Coaches possess a wealth of experience working with athletes and general fitness clients of all ages and skill levels. We take pride in offering developmentally appropriate programs with sound progressions and sequencing, within a closely supervised environment to maximize results and safety.

Our brand new 5,000 square foot training facility in Fairport is unlike any other privately owned facility in the area! Regardless of your age, sport, skill level or training goals, we can help you reach the Next Level!

What is ROOTS?

ROOTS is all about building functional strength! We believe in providing QUALITY programming and QUALITY coaching to help you achieve your lifestyle goals! ROOTS takes a comprehensive approach to general population training by combining power, strength and metabolic elements to challenge your body. This program will motivate you in a fun, safe and supportive environment!

Why choose ROOTS adult functional fitness group training?

  • Group functional strength training program for adults of ALL ability levels and ages!
  • Ability level appropriate variations and skill progressions to maximize results and SAFETY!
  • Strong emphasis on COMMUNITY to increases motivation, teamwork and support!
  • Nutrition and Lifestyle guidance included!
ROOTS Group Functional Fitness

Biometrics Door Prize Winners

Wegmans did an outstanding job servicing our staff. We had over 100 people signup and participate in the annual biometrics. Next year we will be offering the biometrics in 3 locations and I hope more staff will take advantage of this free benefit for working in the district. A few people found problems in their numbers they weren't aware of and have now sought to improve their health. One of our members actually sought medical help based on the counseling he received. That counseling very well saved his life. Next year I hope to see more participants take charge of their health.

The door prize winners of FITBIT wrist monitors were:

Ellen Osborn Primary

Wendy Chiasson Primary


Yours in Health,

Doug Schmidt