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SWOSU Bulldog Wellness Committee

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Southwestern Oklahoma State UniversitySWOSU Digital CommonsSWOSU BULLDOG WELLNESS NewslettersOctober 2017SWOSU Bulldog Wellness CommitteeFollow this and additional works at: https://dc.swosu.edu/wellnessPart of the Dietetics and Clinical Nutrition Commons, Health and Medical AdministrationCommons, Health Information Technology Commons, and the Medical Education CommonsThis Book is brought to you for free and open access by the Newsletters at SWOSU Digital Commons. It has been accepted for inclusion in SWOSUBULLDOG WELLNESS by an authorized administrator of SWOSU Digital Commons. An ADA compliant document is available upon request. Formore information, please contact phillip.fitzsimmons@swosu.edu.Recommended CitationSWOSU Bulldog Wellness Committee, "October 2017" (2017). SWOSU BULLDOG WELLNESS. 10.https://dc.swosu.edu/wellness/10SWOSU BUlldOg WellneSSOctober 2017 Is Back Pain Holding You Back? Almost everyone will experience lower back pain at some point. In fact, it’s the most common cause of job-related disability and it’s a top reason for missed work. Luckily, most lower back pain only lasts a few days. This is known as acute back pain, and although it can be very painful, it’s usually not serious. Common Causes Muscle strain is one of the most common causes of acute lower back pain. Muscle strain can stem from activities such as lifting something heavy or moving suddenly. How to Treat at Home For simple back pain caused by overuse, try the following: • Apply heat; warm, wet washcloths or a warm bath mayreduce muscle spasms.• Try a rub-on cream or ask your healthcare provider aboutover-the-counter pain medicines. • Take it easy, but continue your usual activities. Avoid bedrest. • Sleep on your side with a pillow between your knees.If your back pain does not improve, or gets worse, notify your healthcare provider. See your healthcare provider right away if your back pain is the result of a fall or injury, or your back pain is accompanied by fever, trouble passing urine, numbness in your legs or muscle weakness. Prevent the Pain • Practice good posture when you sit, stand and walk.• Get regular, low-impact exercise like walking, swimmingor riding a stationary bike and remember to stretch beforeyou exercise.• Wear low-heeled shoes with good support.• Don't try to lift things that are too heavy for you. Whenyou must lift, bend at your knees, not your waist.Walking Club The SWOSU Walking Club is meeting every MWF, 12:10 pm, at the Wellness Center. Fit fitness into your workday with a 30-40 minute walk and receive the benefits of social support, stress relief, and renewed energy. Check Your Numbers Health Screening Monday 11/6, 11/7, or 11/8 at the Wellness Center Screening Appointments offered every 15 minutes. 7:30am to 4:00pm. Screenings are provided by Catapult Health and SWOSU Bulldog Wellness.  Why check your numbers? Checking your numbers is one of the best ways to evaluate your health by identifying your risk and providing motivation for managing your health. Even if you feel great and look healthy, you may not know what's going on inside. Many diseases are "silent" and affect your health long before you feel anything wrong. Check Your Numbers is a voluntary, fasting health screening including total cholesterol, HDL, LDL, and triglycerides, glucose, blood pressure, weight, body mass index (BMI), and waist circumference.  Receive your confidential results (seen only by program staff) and resources for follow-up immediately. Plan for 20-30 minutes to complete the screening. You will be able to chedule your appointment online. Walking Works The competition is on its third week now. It started on September 11th and will end (at midnight!) Friday, November 10th. We look forward to handing out some great prizes! SWOSU Pool Fall & Spring Hours  Monday-Friday 6 a.m.- 8 a.m., 12p.m.- 2 p.m., 5p.m. – 7 p.m.  Water Aerobics Mondays, Tuesdays & Wednesdays 6 -7 p.m.   Tuesday 5 p.m. -7p.m. (closed) Square Dance Taught by Phillip Snider, Tuesday evenings, 7:00 pm – 9:00 pm. First 3 lessons free; by donation thereafter. Weight Watchers @ Work Meetings are on Mondays in the Stafford/Room 201. Weigh-ins are at 12:00 p.m. to 12:15 p.m. and the meeting begins at 12:15 p.m. Contact Janet Slagell (7023) or Kathy Megli (7070).  Thai Basil Chicken        Ingredients: • 1 1/4 lbs. boneless, skinless chicken breasts, sliced into thin strips • 2 tbsp. oyster sauce • 2 tbsp. light soy sauce • 5 cloves garlic, minced • 1 serrano chile, seeded and minced (keep seeds for extra hot) • 2 teaspoons vegetable or canola oil • 3 cups fresh Thai or regular basil leaves • cooked jasmine rice, optional for serving Directions: In a bowl marinate the chicken with oyster sauce and soy sauce 10 minutes. Heat a large nonstick skillet or wok over medium-high heat, when hot add the oil, garlic and chili and cook until fragrant, about 30 seconds. Increase the heat to high and add the chicken and cook, stirring until just cooked through, about 4 minutes. Add the basil and cook until wilted, about 1 minute. Serve over rice.    Bulgarian Split Squat   Click link above to view a video of this move!  Did you know that nasal bacteria help produce a powerful antibiotic?  The antibiotic, created using a type of staph bacteria found in about 30% of people’s noses, appears strong enough to be used against antibiotic-resistant infections, such as MRSA.  Study by researchers at University of Tübingen, Germany, published in Nature.    SWOSU Fitness Classes  Click link to view   Join us for “I Will”, our new 5 week commitment to health and wellness For those that want to jumpstart a new healthy lifestyle, this free 5-week program will equip you with the skills you need to get started. I WILL! is an interactive program that includes nutrition and fitness assessments, a hands-on cooking class and grocery tour, weekly workouts, and a pedometer app for your smart phone to encourage you to work toward 10,000 steps a day. Don’t think about how many other times you’ve promised to do this for yourself – this time just say I WILL!   Nutrition Classes: Our lunch meetings will begin at 12:00pm in the SWOSU Conference Center; they will end by 12:50pm) October 3rd – Basic Nutrition looking at Fats, Sugars, and Carbs- We will be looking at different foods and the amount of fat and sugar. We will have some food models and some experiments to look at. How much sugar does your Route 44 drink have? (RSVP to lynne.thurman@swosu.edu for a provided lunch or bring your own) October 10th - Meet at United Supermarket for a Grocery Store Tour- We will take a quick look at some items on the store shelves that would be healthier choices.  We will look at labels and see if we really know what we are eating. (RSVP to lynne.thurman@swosu.edu for a provided lunch or bring your own) October 24th - Food Prep Ideas/ Food Safety – We will be looking at new gadgets and things that can help you get the job done easier and quicker.  We will also discuss some home food safety issues. (RSVP to lynne.thurman@swosu.edu for a provided lunch or bring your own) November 1st - Healthy Pressure Cooker Cooking- We will look at a variety of pressure cookers and make some dishes for you to try.  This is a new product that save time and money for the busy family. (RSVP to lynne.thurman@swosu.edu for a provided lunch or bring your own) Workouts:  Mondays, Resistance Bands, Wellness room 144, 12-1 pm Tuesdays, Water Aerobics, Rankin from 6-7 pm Thursdays, Circuit Training, Wellness room 144, 12-1 pm, Water Aerobics, Rankin from 5-6 pm 

October 2017

https://dc.swosu.edu/cgi/viewcontent.cgi?article=1009&context=wellness

October 2017

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