Welcome!Welcome to Healthy Jacks, an Employee Wellness newsletter created to cultivate a fun, informative, and HEALTHY spirit within the SFA community. This informative monthly newsletter will be filled with current research, wellness tips, healthy reci-pes, fitness related articles and information about

upcoming wellness programs.

Inside this Issue

• Welcome• Sleep and how it af-

fects your diet and excercise program

• 5 ways to burn more calories while on the clock

• Its Never Too Late to Quit

• Let’s De-Stress• We Are What We Eat

The Employee Wellness program offerings are free to all full-time and part-time faculty, administrators, staff and all retired faculty and staff.

Contact Kate Bridges at 468-5835 or bridgeska@sfasu.edu for more information. You can also stop by the Lucille Norton Health and Physi-

cal Education Complex Room 112 between 11am and 1pm Monday through Friday.

*NEW! Each Friday during the fall semester, SFA Faculty and Staff will have free admission to the Student Recreation Center. Faculty and Staff will need to bring their current SFA ID to the Welcome Desk and sign

our guest log to enter. This is only for current Faculty and Staff. Also we have added new open swim times! You can now enjoy the water Monday

and Wednesday evenings between 7pm and 9pm ,Tuesday and Thurs-days between 6:30 and 8am, and the usual Monday, Wednesday, Friday

noon hour open swim at the HPE indoor pool.

Program SchedulePump You Up

M/W/F•Noon-1pmHPE Weight Room

Noon BasketballM/W/F•Noon-1:30pm

HPE Big Gym

Open SwimM/W/F•Noon-1pmT/R•6:30am-8amM/W•7pm-9pmHPE Indoor Pool

Water AerobicsM/T/W/R•5:30pm-6:30pm

HPE Indoor Pool

YogaT/R•12:10pm-12:55pmHPE Gymnastics Room

Get Fit Walking Club

Nutrition Services

Massage Therapy*Personal Training Services*

*These services are offered at extra cost.

September 2013

Stephen F. Austin State University

Healthy JacksEmployee Wellness Newsletter

Sleep and How it Affects Your Diet and Excercise Program

In today’s media, an ad about weight loss or nutrition is being aired constantly. With the increase in concern about society’s health, nutrition and exercise has become the main focus. If after getting a diet and exercise routine down you still feel burned out, can’t drop those extra pounds, and don’t have the energy to greet each day with enthusiasm, there is something missing. What are you missing?

Lack of Sleep could be the missing link. Although scientists do not know the exact mechanisms of sleep, they do know that an adequate amount of sleep is necessary for healthy body functioning. Mayo Clinic recommends 7 to 8 hours of sleep for adults. Are you getting enough sleep?

According to the Sleep Foundation “a 1999 study at the University of Chicago showed that restricting sleep to just 4 hours per night for a week brought healthy young adults to the point that some had the glucose and insulin characteristics of diabetics. Such sleep restriction may have been a bit extreme, but it is also not alto-gether uncommon in our society and is a pattern deemed the “royal route to obesity” by Eve Van Cauter, PhD, who conducted the Chicago study”. Healthy Jacks encour-ages you to find new ways to get a better nights rest. so you can get optimal results from your excercise and nutrition routine.

Did you know?

An estimated 18 million Americans have sleep apnea, a sleep-related breathing disorder that leads individuals to repeatedly stop breathing during sleep.” Sleep apnea seriously affect one’s quality of sleep, but it can also lead to:• stroke• heart attack• congestive heart failure• excessive daytime sleepiness

Sleep apnea is often associated with people who are overweight. Those that suffer from sleep apnea or simple sleep deprivation may be reluctant to commit to a excercise and diet regimen because of lack of energy. In return managing their weight becomes difficult.

* If you have trouble sleeping, contact your doctor.

Resource: Sleepfoundation.org, Mayoclinic.org

7 Tips for Resting Better

• Exercise. Sticking to a regular exercise routine helps relax and fatigue the body in a healthy, natu-ral sense.

• Keep A Routine. Set routines help signal to your body when it’s time to go to bed and when it’s time to wake up.

• Avoid Caffeine. As a stimulant, caffeine will make it increasingly more difficult to fall asleep if you consume it before bedtime.

• Relax. It’s important to take the time necessary to relax your mind. Avoid sources of stress.

• Avoid Alcohol. Although alcohol can help you fall asleep, it also dehydrates you. This means hours after you fall asleep you may find yourself waking back up a few hours later thirsty for water. De-pending on the type alcohol you consume, there may be a high sugar content which will raise your blood sugar levels and increase your energy levels when you really need to be winding down.

• Don’t Eat Before Sleep. The digestion process can linger for hours, making quality sleep increasingly more difficult to attain.

• Unwind. The goal is to calm the body down from a busy day so you can prepare it for a rejuvenating

5 ways to burn more calories while on the clock!

No. 1: Make the most of your commute

Walk or bike to work. If you ride the bus or the subway, get off a few blocks early or at an earlier stop than usual and walk the rest of the way. If you drive to work, park at the far end of the parking lot — or park in the lot for a nearby building. In your building, take the stairs rather

than the elevator.

No. 4: Trade your office chair for a fitness ball

Consider trading your desk chair for a firmly inflated fit-ness or stability ball, as long as you’re able to safely bal-ance on the ball. You’ll improve your balance and tone your core muscles while sitting at your desk. You can even use the fitness ball for wall squats or other work-

place exercises during the day.

No. 5: Keep fitness equipment in your work area

Store resistance bands — stretchy cords or tubes that offer weight-like resistance when you pull on them — or small hand weights in a desk drawer or cabinet. Do arm curls between meetings or tasks.

No. 2: Look for opportuni-

ties to standYou’ll burn more calories standing than

sitting. Stand while talking on the phone. Bet-ter yet, try a standing desk — or improvise with a high table or counter. Eat lunch standing up. Trade instant messaging and phone calls for

walks to other desks or offices.

No. 3: Take fitness breaks

Rather than hanging out in the lounge with coffee or a snack, take a brisk walk or do some gentle stretch-ing. For example, face straight ahead, then lower your chin to your chest. Or, while standing, grab one of your ankles — or your pant leg — and bring it up toward

your buttock. Hold each stretch for 15 to 30 seconds.

Tips recieved from http://www.mayoclinic.com

Not enough time to stop by the gym? Let fitness services come to you! The Fitness and Wellness program provides services to any campus depart-ment/organization across SFASU campus. We offer a wide range of services from personal training; in-structor led classes, nutrition services, workshops, and fitness education. Whether it is a personal trainer guiding you in exercises that can be done in the office or Zumba taking place in the lobby room there is a place for everyone.

Please fill out our Fitness and Wellness on Wheels Outreach Program information form and contact Miranda Minor at 936.468.6052 or miranda.mi-nor@hotmail.com for additional information.

Smoking Cessation: It’s never too late to quit!An overused saying or a nagging truth that can save your life? According to the CDC 19.0% of all adults: 21.6% of males, 16.5% of females (43.8 million people) smoke tobacco. Even if you have been smoking for decades you can receive health and financial benefits by quitting today!

68.8% of the adult smoking population report that they want to quit completely. That is 68.8% of the U.S. adult population that wants to lower their risk of cancer, coronary heart disease, and lower the chances of non-smok-ing loved ones developing health complications due to second hand smoke. Among the vast list of benefits to cessation is lower risk of infertility, COPD, stroke, shortness of breath, and ultimately death.

Convinced to quit? After getting the nerve to commit to smoke cessation you must find the best method to help you succeed. Evidenced based methods to quitting:• BriefclinicalInterventions-talkingwithyourhealthcareprovider• Counseling• BehavioralCessationTherapy• Nicotinereplacementproductso Over-the-counter (e.g., nicotine patch, gum, lozenge)o Prescription (e.g., nicotine inhaler, nasal spray)• Putitonpaper.Createacontractwithyourselforasupporter.• Enlistsupportersthatwillholdyouaccountable.• Avoidsmokingtriggers• Takeitslow:Insteadofabrutleystoppingtrypickingadatetoquitthengraduallylowerthenumberof cigarettes you smoke per day until you get to none at all.

While on your journey to eliminating smoking out of your life, remember to take it one day at a time. If you get weary in your quest use your resources. Call hotlines such as 1-800-QUIT-NOW, or online resources such as smokefree.gov, Betobbaccofree.gov.

Resource: http://www.cdc.gov/tobacco

As Americans we place a high value on work, dead-lines, meetings, and other stressful things. Working hard is the American way but it should not be con-fused with overworking. To be a productive member of our work place we HAVE to learn how to step away and de-stress! Stress is unavoidable so learning stress management techniques will take you a long way.

“Problems at work are more strongly associated with health complaints than are any other life stressor-more so than even financial problems or family

problems.”-St. Paul Fire and Marine Innsuance Co.

Let’s De-stress...

“out there things can happen And frequently do

To people as brainy and footsy as you.And when things start to happen,

Don’t worry. Don’t stew.Just go right along, you’ll start happen-

ing too.”-Dr. Suess

*The best method is to PREVENT stress! Adopt a healthy diet, better sleeping habits, and remember to release stress before it builds up.

Skip the Salt Shaker!

Did you know that the average American consumes about 3,400 mg of sodium per day? This is more than two

times the amount recommended by the Dietary Guidelines for Americans! The recommended daily intake of sodium is 1,500 mg/day for those who are 51 years old or older, those who have hypertension, diabetes or chronic kidney disease, or African-

Americans of any age. Even a pinch of salt can add a good amount of sodium, so taste your food before eating it

(most of us salt out of habit) and try flavoring food with pepper, garlic, herbs, lemon,

or vinegar!

Monthly Nutrition Tip

We are What We Eat!

Roast Chicken with Butternut Squash Serves 1| Hands-On Time: 15m| Total Time: 30mIngredients• 1teaspoonoliveoil• 14-ounceboneless,skinlesschickenbreast• 1/4teaspoonblackpepper• 1/2cupslicedyellowonion• 1/2cupdicedbutternutsquash• 1/3cuplow-sodiumchickenbroth• 2freshsageleaves,chopped• 1/2cupbroccolifloretsDirections1. Heat oven to 400° F.2. Heat the oil in a skillet over medium-high heat. Season the chicken with 1/8 teaspoon of the pepper and cook until golden brown on each side, 2 to 3 minutes. Transfer to a plate. 3. Add the onion and squash to the skillet and cook, stirring occasionally, for 2 minutes. Add the broth, sage, and the remaining pepper and bring to a boil. Return the chicken to the skillet. Transfer to the oven and cook until the squash is tender and the chicken is cooked through, about 15 minutes. 4. Meanwhile, pour about 1/2 inch of water into a small saucepan and bring to a simmer over medium-high heat. Fit a steamer basket in the pan. Place the broccoli in the steamer, cover, and steam until just tender, about 3 minutes. 5. Transfer the chicken and vegetables to a plate and serve with the broccoli.

ENJOY! :)

If you are interested in more information please contact Sarah Drake, our Registered Dietitian/Nutritionist, at (936) 468-1022 or drake-sarah@aramark.com

Sarah’s services include a FREE 60 minute nutrition counseling session on:• Food allergy management• Sports and athletics goals• General healthy living• Weight management• Medical Nutrition Therapy• Department Presentations• And much more!

Our Registered Dietician will meet you based on an appointment, which can be schedule Monday through Friday between 8am and 5pm. Make your appointment to-day!

Visit: http://www.campusdish.com/en-US/CSSW/StephenFAustin/Nutrition/