Diabetes is a disease that wreaks havoc on just about every part of the body, Persons with diabetes are also at increased risk of developing cataracts or …
EMPLOYEE WELLNESS
Volume 3, Issue 3 Inland Northwest Wellness Coalition 509 241-7200
March 2004
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Compliments of the Inland Northwest Wellness Coalition Editor: Heleen
Dewey, 509-324-1555 Produced by Spokane Regional Health District The
information presented is educational and may not represent the opinion of
the Coalition The newsletter contents are not intended to provide medical
advice, which should be obtained from a qualified health professional
Diabetes Blindness
Diabetes is the leading cause of new cases of blindness in American adults
Diabetes is a disease that wreaks havoc on just about every part of the
body, including the eyes While many of the health problems associated with
diabetes are well publicized, many people are unaware that the disease
causes severe vision problems that can lead to blindness In
fact, diabetic
retinopathy causes 12,000 to 24,000 new cases of blindness each year
Persons with diabetes are also at increased risk of developing cataracts or
glaucoma
The longer you have diabetes, the more likely that you will develop
diabetic retinopathy According to Prevent Blindness America PBA, there
are 53 million Americans age 18 and older with diabetic retinopathy
Because of the serious threat to good vision, PBA recommends people with
diabetes get an annual dilated eye exam
Of the approximately 17 million Americans with diabetes, about 6 million
dont even know they have the disease For more information, visit PBAs
second website: wwwdiabetes-sightorg to learn more about diabetic eye
disease Or, call 1-800-331-2020 to receive free information and brochures
on diabetic retinopathy and other age-related eye diseases
Source: Prevent Blindness America wwwpreventblindnessorg
Calendar of Events
CHER Classes To Register Call: 5092328138
Simple Solutions to a Healthier Heart
March 10, 6:30 - 8:30 pm
Holy Family Heath Education Center, Room 1
Free, light meal provided, pre-registration required
Colorectal Cancer
March 18, 6:30 - 8:30 pm
Sacred Heart Providence
Auditorium
Free, light meal provided, pre-registration required
Cholesterol Awareness
March 29, 6:30 - 8:30 pm
Valley Hospital Education Center, Room 39
Free, light meal provided, pre-registration required
American Heart Walk
Saturday, April 17th, ant 10:00 am
Riverfront Park, 1 3-mile courses
Sign up at http://heartwalkkinteraorg/spokanewa
or call Jason Miller at 509 536-1500
Your Safety
How to fit a Bicycle Helmet
Time invested in fitting a helmet pays big comfort and safety benefits
Adjust the padding
The pads should touch your head evenly all the way around, without making
the fit too tight The pads may compress slightly over time, but not much,
so do not count on that to loosen the fit The helmet should sit level on
the head, with the front just above the eyebrows, or if the rider uses
glasses, just above the frame of the glasses
If you walk into a wall, the helmet should hit before your nose does
Adjust the straps
Now put the helmet on and fasten the buckle Be sure the front is in front
You want to adjust it to the Eye-Ear-Mouth test developed by the Bicycle
Coalition of Maine:
When you look upward the front rim should be barely visible to your eye
The Y of
the side straps should meet just below your ear
The chinstrap should be snug against the chin so that when you open your
mouth very wide you feel the helmet pull down a little bit
When you think the straps are about right, shake your head around
violently Then put your palm under the front edge and push up and back
Can you move the helmet more than an inch or so from level, exposing your
bare forehead? Then you need to tighten the strap in front of your ear, and
perhaps loosen the rear nape strap behind your ear Again, the two straps
should meet just below your ear Now reach back and grab the back edge
Pull up Can you move the helmet more than an inch? If so, tighten the nape
strap
When you are done, your helmet should be level, feel solid on your head and
be comfortable It should not bump on your glasses if it does, tighten the
nape strap You should forget you are wearing it most of the time, just
like a seat belt or a good pair of shoes If it still does not fit that
way, keep working with the straps and pads, or try another helmet
Note: you must be sure a child removes their helmet before climbing trees
and playing on playground equipment There is a risk of catching the
helmet
and being strangled That doesnt happen in normal bike riding, even in
crashes, but it can happen while climbing trees or monkey bars
Source: Bicycle Helmet Safety Institute
AIM for Health
Target Heart Rates
For moderate-intensity exercise, your heart rate should be 50-70 of your
maximum heart rate For vigorous-intensity exercise, your heart rate should
be 70-85 of your maximum heart rate
First, figure your maximum heart rate by subtracting your age from 220 For
example, a 50-year-old persons maximum heart rate would be 170 beats per
minute bpm Their moderate-intensity heart rate would be 85-119 bpm, and
their vigorous-intensity heart rate would be 119-145 bpm
Taking Your Heart Rate
Generally, to determine whether you are exercising within the heart rate
target zone, you must stop exercising briefly to take your pulse You can
take the pulse at the neck, the wrist, or the chest We recommend the
wrist You can feel the radial pulse on the artery of the wrist in line
with the thumb Place the tips of the index and middle fingers over the
artery and press lightly Do not use the thumb Take a full 60-second count
of the heartbeats, or take for 30 seconds and multiply by 2 Start
the
count on a beat, which is counted as zero If this number falls between
85 and 119 bpm in the case of the 50-year-old person, he or she is active
within the target range for moderate-intensity activity
Source: Center for Disease Control
March is National Nutrition Month
Healthy eating helps you get the most out of life A healthy lifestyle is
the key to looking good, feeling great and being your best at work and
play It all starts with a healthy eating plan
Individual needs and preferences determine your personal food choices
Match your food choices to your lifestyle and individual requirements,
choosing enough to achieve and maintain a healthy weight
Actively pursue variety Expand your range of choices and explore new
tastes within and among food groups Eating a wide variety of foods not
only promotes optimal nutrition, it provides the pleasurable aspects of
eating
Make moderation your goal - you decide how much and how often Healthy
eating doesnt mean feeling deprived or guilty Look at the big picture;
its what you eat over several days - not just one day or one meal - thats
important
Develop a personal fitness plan that fits your lifestyle The key is to
find a
variety of activities you enjoy You dont need expensive equipment
or complicated fitness programs
Source: American Dietetic Association wwweatrightorg
Irish Stew
1 pound lean lamb pieces
2 cups potatoes, peeled and cubed
2 cups carrots, peeled and cut
2 small onions, sliced
salt and pepper
pinch of thyme
Combine all ingredients in a 4-quart saucepan Add water to cover Bring
slowly to a boil, then reduce heat and simmer for 1 to 2 hours, or until
vegetables are tender
Serve with cooked cabbage or coleslaw
Per 1-cup serving: approximately 260 calories, and 7g fat
Source:sophe.org
