Successful aging through individualized exercise of body, mind, & spirit.

July 2015 Newsletter

July Birthdays Celebration during Chat Café

will be held Friday, July 10th

!

Fundraiser Item Donations

We need your help with auction/raffle items for our annual fundraiser. Please think about items you

may wish to donate... We request that donors create baskets with items having a similar theme!

(Some ideas are listed below).

Coffee & Tea Basket Wine & Cheese Basket Chocolate Lover’s Basket

Gardening Basket New Baby Basket Restaurant Gift Card Basket

Baking Basket Movie or Date Night Basket

A few other item ideas include:

Sports tickets to a Husker game, Creighton game, UNO game, etc.

Concert tickets

Weekend getaway to a place you may own or have ties to

Membership to the Zoo, Durham or Joslyn Museum, Lauritzen Gardens, etc.

Tour of a Winery or Brewery

Spa Day - manicures, pedicures & massages

Please try to gather items being donated and start bringing them in —

We want to have all auction items here by September 1st!

Thanks in advance for your help!!

Please call 402-552-7210 to register!

Brought to you by:

Class Updates!

Vigor Tone

Michelle will be teaching the 10:00am Toning class on Mondays,

and also the 1:00pm class on Tuesdays & Thursdays.

Beginner Tai Chi

Starting on July 1st, Julie will be teaching the 11:15am Beginner

Tai Chi class on Tuesdays & Thursdays.

Line Dancing

There will not be Line Dancing class on Wednesday, July 15th,

as Sara will be gone.

NATIONAL DANCE DAY is Saturday, July 25th

!

Launched in 2010 by “So You Think You Can Dance” co-creator

and Dizzy Feet Foundation co-president Nigel Lythgoe, National

Dance Day (NDD) is an annual celebration that takes place on the

last Saturday in July. This day encourages Americans to embrace

dance as a fun and positive way to maintain good health and fight

obesity. NDD achieved national recognition when Congresswoman

Eleanor Holmes Norton, a long-time proponent of healthy lifestyles,

announced at a press conference that she was introducing a

congressional resolution declaring the last Saturday in July to be

the country’s official National Dance Day.

Visit http://dizzyfeetfoundation.org/national-dance-day for more

information on how to join in the celebration!

THERAPEUTIC SERVICES

Michelle is currently available on Mondays from 9:00AM — 5:00PM

and other days/times (per her availability) upon request.

Call 402-552-7210 or see the front desk, to schedule an appointment!!

(Please pick up the Therapeutic Services flyer & brochure, for pricing and more details!)

July is UV Safety Awareness Month! (according to the US Dept. of Health and Human Services)

Myth #1: A suntan's fine, as long as you don't burn. Reality: The more sun you get, the more likely you are to develop certain skin cancers, no matter what your skin tone. Any tan indicates damage to your skin. Myth #2: A beach umbrella blocks the sun. Reality: It's not foolproof. Sand reflects 17 percent of UV radiation, so you're still exposed. Don’t skimp on the sunscreen, even in the shade. Myth #3: Sun can't penetrate through windows. Reality: Glass filters out only one kind of radiation -- UVB rays. But UVA rays, which penetrate deeper, can still get through. To protect yourself in the car, apply sunscreen to any exposed areas like your hands, forearms, and face. Myth #4: Too much sunscreen causes vitamin D deficiency. Reality: We get plenty of this nutrient through multivitamins, vitamin D-rich foods (like milk and fortified orange juice), and everyday sun exposure. Also, even if you're wearing sunscreen, small amounts of UV rays still penetrate your skin, and that's more than enough to help your body produce vitamin D. Myth #5: If it's cool or cloudy outside, you don't need sunscreen. Reality: According to the SCF, up to 80 percent of the sun's UV rays can pass through clouds. This is the reason people often end up with serious sunburns on overcast days if they've spent time outside with no sun protection. Even in the winter months, you need to beware: Snow can reflect up to 80 percent of UV rays, increasing exposure. Myth #6: Eighty percent of sun damage occurs before the age of 18. Reality: Contrary to previous estimates, recent studies show that we get less than 25 percent of our total lifetime sun exposure before age 18. That means you get the majority of it later on, and people over the age of 50 are more susceptible to skin cancer. Anyone can get skin cancer but it is more common in people who spend a lot of time in the sun; have light colored skin, hair and eyes; and have a family history of skin cancer. Sources: Martin Weinstock, M.D., chairman of the American Cancer Society's (ACS) Skin Cancer Advisory Group NIH: National Cancer Institute http://www.nlm.nih.gov/medlineplus/skincancer.html http://www.cnn.com/2012/07/10/living/guide-to-sun-safety/

“Exercise Tip of the Month” Brought to you by your Wellness Specialists, Heather and Sara

More Weight, Less Repetitions

It’s important to remember to only do 12-15 reps when strength training. If you can do more than

15 repetitions without being tired you should increase your WEIGHT and not the amount of reps…

For example, if you’re lifting 20 pounds and you’re not tired by the 15th rep, and feel like you want

to keep going, you should increase your weight by 2-5 pounds. The goal is to lift enough weight so

that you’re starting to feel fatigued on the 12th to 15th repetition.

If you feel like you’ve reached the maximum amount of weight that you can lift, but you’re not tired

after 15 reps, it’s recommended to cycle through your strength routine for a second time (set).

When completing your second set, do as many reps as you can until you reach fatigue (but still no

more than 15).

ANSWERS are on

the back!!

EngAge Word Jumble

The letters in the four words below have been jumbled. Arrange them in

the correct order and then use the letters that are in the circles, to solve

the answer to the cartoon caption. (These letters will need to be

unscrambled, as well).

Weight Management

&

Calorie Balance

Calorie balance for weight management is the balance between the

Calories you eat and the calories your burn through activity.

Maintain Weight - “In Balance” If you eat roughly the same number of

calories that your body is using, your weight should

remain stable.

Weight Gain - “Caloric Excess”. If you are eating more calories than your body is utilizing, you will store

these extra calories as fat and you’ll likely gain weight.

Weight Loss - “Caloric Deficit”. If you are burning more calories than you eating, your body is pulling from

it’s fat storage cells for energy, so you will likely lose weight.

Keep in mind that one pound is equal to approximately 3,500 calories. Therefore, if you are trying to lose

weight you will need to tip the scale into the caloric deficit by approximately 500 calories/day to lose 1 lb in

a week.

Putting it into perspective:

The following activities burn approximately 100 calories:

* Walking 20 minutes at 3 mph * 13 minutes on the rowing machine * 8 minutes on the Elliptical

Approximate calories in some common popular cookies:

* One chocolate chip cookie = 75 - 150 calories * One oatmeal raisin cookie = 100-150 calories

By Jeannie Hannan, PhD

Sources: CDC.gov , National Diabetes Prevention Program, & SparkPeople.com

Calories

In

Calories

Out

Michelle’s Massage Message

Massage Therapy for Cancer Symptoms

According to the National Cancer Institute, pain is a common complaint with cancer patients due to the disease, the treatments and the recovery. The researchers found that all types of pain during the process of cancer treatment were improved by

massage therapy.

Source: Jerrilyn Cambron, AMBP Massage & Bodywork - July/Aug 2015

Visit us online!

www.unmc.edu/engage

Volume 4, Issue 7 | July 2015

Refer One, Receive One…

Attention, Participants!

If you refer a friend, and they join EngAge Wellness

during the month of July, you will receive ONE

FREE MONTH of participation!

EngAge Wellness Staff

Jeannie Hannan - PhD, ACSM-HFD

Wellness Manager

402-552-7227

Heather Shafer - M.S.

Wellness Specialist

402-552-7229

Sara Dietrich - B.S.

Wellness Specialist

402-552-7210

Marshall Ozaki - P.T. Student

Work Study Employee

Katie Thunker - P.T. Student

Work Study Employee

Coleman Lay - Student Intern

Chelsea Colton - Other Hourly Worker

Ryan Ereth - Other Hourly Worker

Angela Ferrante - Other Hourly Worker

Patrick Bartmess - Volunteer

Newsletter Developer

Check In at the Front

Desk!

Please remember to scan your

participation card each time you

come in. This helps us to track

your attendance as well as

overall numbers for EngAge

Wellness.

THANK YOU!

Jumble answers:

Stepping

Dresser

Really

Dormer

Answer to Cartoon:

Treadmill Speed

Introducing the newest

member to the EngAge

Wellness Family

Gideon Robert Shafer

Born: 6/17/15

Weight: 6 lb 4 oz.

Length: 19”

Mommy Heather & Baby Gideon are doing great!