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The document provides information about health and wellness events at Shaw AFB for the month of November 2011, including running, strength training, tobacco cessation, stress management, diabetes, and healthy weight classes. It also discusses making Thanksgiving healthier by using ingredients like non-fat yogurt, egg substitutes, and whole grains to reduce fat and calories. The Great American Smokeout on November 17th is highlighted, encouraging people to quit tobacco for 24 hours.

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Shaw AFB Volume 4 Issue 11 November 2011 Health and Wellness Health and Wellness Center Mark Your Center Calendar! Running 101 Diabesity? Courtesy of: Diabetes Forecast 11/2 0900 Strength 101 They’re often mentioned in the same breath, but Type 2 diabetes and obesity are of 11/2 1000 course, not the same thing. Roughly one third of obese people will never develop diabetes, PTL Recertification and 15 percent of those with type 2 diabetes are normal weight. Still, there’s such a strong association between the conditions that they’ve sometimes been referred to with a single 11/2 1100 term: “diabesity.” Being very heavy raises the risk for a host of health problems, including Type 2 diabetes, heart disease, cancer, sleep apnea, and arthritis. Tobacco Cessation Part 1 Obesity has become far more common over the past few decades in the United States and 11/2 1500 around the world. A full third of Americans are obese and another third overweight. The Tobacco Cessation Part 2 scale of the epidemic is evidence of how difficult it is for many people to maintain a 11/16 1500 healthy body weight in the current environment of processed foods, big meal portions, and too few opportunities for exercise. But there are proven ways to lose pounds. Here are the basics on obesity, its causes, and slimming solutions. BE WELL 11/8 0800 Growing Waistlines: Obesity usually stems from a combination of genetic and environ- mental factors. The striking increase in obesity levels is most likely also due to changes in 11/22 1300 the environment and society. The spread of obesity could stem from an increase in food consumption, a decrease in physical activity, or both. Stress Management 101 A Healthy Weight: Body Mass Index is a good way to estimate health as it relates to 11/7 0900 weight, but it is far from perfect. Differences in body composition can skew results. Well- muscled people can have high BMI’s despite low body fat and the BMI’s relationship to 11/21 0900 health can differ by race or ethnicity. See below to determine what your BMI is. Down to Size: The recipe for shedding pounds is simple, even if the execution is not: Healthy Weight 101 burn more calories than you consume, eat less and move more. Weight lost on extremely 11/1 1400 low-calorie “crash” diets is likely to come back, while pounds dropped slowly and steadily may stay off for good. Keeping a food journal, seeing a dietitian, and finding ways to deal 11/10 1000 with stress besides snacking or overindulging may all improve the way one eats. 11/14 1000 For More information about the Diabetes and Obesity link please visit http://forecast.diabetes.org 11/30 1400 Healthy Heart 11/3 1400 11/7 1400 11/16 1000 11/22 1000 11/28 1000 Diabetes Class 11/9 1000 11/15 1400 11/21 1000
17-November-2011: Great American Smokeout Measures entire body composition The entire process, from start to finish, takes less than five The Department of Defense supports the American Cancer Society’s Great American minutes Smokeout on 17 November 2011 by encouraging its military personnel, family mem- Bod Pod uses bers, retirees, and everyone to walk away from tobacco for 24 hours. air instead of water Call the Come to the HAWC and start your path to be tobacco free today! HAWC to schedule your appointment 895-1216 Twelve Days of Fitness: Dates: 1-December through12-December REGISTER AT: HAWC (Building 901) 14—18 November 2011 What is 12 Days of Fitness? A holiday health and fitness program designed to help you practice Ms. Penny Cook good health habits during the holiday season. HAWC Flight Chief/Health Promotion Program Coordinator Why should I fit this into my already hectic holiday schedule? With the disruptions of the holidays, it’s easy to let good health hab- TSgt Suzy Bright its slide. By taking care of yourself first, you’ll get through the holidays NCOIC Diet Therapy Technician with less stress, more enjoyment and more energy. How does the program work? Ms. Janine Reinholtz Registered Dietitian For each of the 12 days of fitness, you select a health activity from a list of 12 areas — exercise, nutrition, family, safety, career, intellectual, Mr. Lawrence Black social, emotional, self-care, financial, cultural, and conservation. Your Fitness Specialist goals are to complete all 12 activities during the 12 days of fitness. 20 AMDS/SGPZ 901 Polifka Drive Nutrition Corner: Make Thanksgiving Healthier Shaw AFB, SC 29152 As you plan your Thanksgiving Day shopping list, keep in mind healthy ingredients make favorite family recipes tasty and good for you, too. Phone: 803-895-1216 Fax: 803-895-4903  For dips and sauces use non-fat yogurt or fat-free sour cream. Non-fat yogurt is best in dishes that don’t require heating.  For pie toppings, use fat free whipped topping  Use egg substitutes in place of whole eggs, (two egg whites for 1 whole egg)  Try evaporated skim milk instead of whole milk.  Use low-sodium, fat-free chicken broth in your mashed potatoes to add flavor and lighten the fat content.  Top casseroles with almonds instead of fried onion rings.  Choose reduced-fat cheeses for salads and casseroles.  Use whole-grain bread for stuffing or wild rice as a side dish. Pack your shopping cart with plenty of fresh vegetables like sweet potatoes, winter squash, broc- coli, carrots and green beans. Apples, cranberries and pears combine easily for a tasty salad, fruit crisp or topping for the turkey. Produced by ADA's Public Relations Team http://www.eatright.org/Public/content.aspx?id=11041 Page 2 Volume 4,Issue 11 Like our newsletter? We value your feedback and input. Email us and let us know what you think : 20 AMDS.SGPZ@shaw.af.mil

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Nl nov11

  • 1. Shaw AFB Volume 4 Issue 11 November 2011 Health and Wellness Health and Wellness Center Mark Your Center Calendar! Running 101 Diabesity? Courtesy of: Diabetes Forecast 11/2 0900 Strength 101 They’re often mentioned in the same breath, but Type 2 diabetes and obesity are of 11/2 1000 course, not the same thing. Roughly one third of obese people will never develop diabetes, PTL Recertification and 15 percent of those with type 2 diabetes are normal weight. Still, there’s such a strong association between the conditions that they’ve sometimes been referred to with a single 11/2 1100 term: “diabesity.” Being very heavy raises the risk for a host of health problems, including Type 2 diabetes, heart disease, cancer, sleep apnea, and arthritis. Tobacco Cessation Part 1 Obesity has become far more common over the past few decades in the United States and 11/2 1500 around the world. A full third of Americans are obese and another third overweight. The Tobacco Cessation Part 2 scale of the epidemic is evidence of how difficult it is for many people to maintain a 11/16 1500 healthy body weight in the current environment of processed foods, big meal portions, and too few opportunities for exercise. But there are proven ways to lose pounds. Here are the basics on obesity, its causes, and slimming solutions. BE WELL 11/8 0800 Growing Waistlines: Obesity usually stems from a combination of genetic and environ- mental factors. The striking increase in obesity levels is most likely also due to changes in 11/22 1300 the environment and society. The spread of obesity could stem from an increase in food consumption, a decrease in physical activity, or both. Stress Management 101 A Healthy Weight: Body Mass Index is a good way to estimate health as it relates to 11/7 0900 weight, but it is far from perfect. Differences in body composition can skew results. Well- muscled people can have high BMI’s despite low body fat and the BMI’s relationship to 11/21 0900 health can differ by race or ethnicity. See below to determine what your BMI is. Down to Size: The recipe for shedding pounds is simple, even if the execution is not: Healthy Weight 101 burn more calories than you consume, eat less and move more. Weight lost on extremely 11/1 1400 low-calorie “crash” diets is likely to come back, while pounds dropped slowly and steadily may stay off for good. Keeping a food journal, seeing a dietitian, and finding ways to deal 11/10 1000 with stress besides snacking or overindulging may all improve the way one eats. 11/14 1000 For More information about the Diabetes and Obesity link please visit http://forecast.diabetes.org 11/30 1400 Healthy Heart 11/3 1400 11/7 1400 11/16 1000 11/22 1000 11/28 1000 Diabetes Class 11/9 1000 11/15 1400 11/21 1000
  • 2. 17-November-2011: Great American Smokeout Measures entire body composition The entire process, from start to finish, takes less than five The Department of Defense supports the American Cancer Society’s Great American minutes Smokeout on 17 November 2011 by encouraging its military personnel, family mem- Bod Pod uses bers, retirees, and everyone to walk away from tobacco for 24 hours. air instead of water Call the Come to the HAWC and start your path to be tobacco free today! HAWC to schedule your appointment 895-1216 Twelve Days of Fitness: Dates: 1-December through12-December REGISTER AT: HAWC (Building 901) 14—18 November 2011 What is 12 Days of Fitness? A holiday health and fitness program designed to help you practice Ms. Penny Cook good health habits during the holiday season. HAWC Flight Chief/Health Promotion Program Coordinator Why should I fit this into my already hectic holiday schedule? With the disruptions of the holidays, it’s easy to let good health hab- TSgt Suzy Bright its slide. By taking care of yourself first, you’ll get through the holidays NCOIC Diet Therapy Technician with less stress, more enjoyment and more energy. How does the program work? Ms. Janine Reinholtz Registered Dietitian For each of the 12 days of fitness, you select a health activity from a list of 12 areas — exercise, nutrition, family, safety, career, intellectual, Mr. Lawrence Black social, emotional, self-care, financial, cultural, and conservation. Your Fitness Specialist goals are to complete all 12 activities during the 12 days of fitness. 20 AMDS/SGPZ 901 Polifka Drive Nutrition Corner: Make Thanksgiving Healthier Shaw AFB, SC 29152 As you plan your Thanksgiving Day shopping list, keep in mind healthy ingredients make favorite family recipes tasty and good for you, too. Phone: 803-895-1216 Fax: 803-895-4903  For dips and sauces use non-fat yogurt or fat-free sour cream. Non-fat yogurt is best in dishes that don’t require heating.  For pie toppings, use fat free whipped topping  Use egg substitutes in place of whole eggs, (two egg whites for 1 whole egg)  Try evaporated skim milk instead of whole milk.  Use low-sodium, fat-free chicken broth in your mashed potatoes to add flavor and lighten the fat content.  Top casseroles with almonds instead of fried onion rings.  Choose reduced-fat cheeses for salads and casseroles.  Use whole-grain bread for stuffing or wild rice as a side dish. Pack your shopping cart with plenty of fresh vegetables like sweet potatoes, winter squash, broc- coli, carrots and green beans. Apples, cranberries and pears combine easily for a tasty salad, fruit crisp or topping for the turkey. Produced by ADA's Public Relations Team http://www.eatright.org/Public/content.aspx?id=11041 Page 2 Volume 4,Issue 11 Like our newsletter? We value your feedback and input. Email us and let us know what you think : 20 AMDS.SGPZ@shaw.af.mil