GET MOVING!

Get Some Sleep...For Your Health

Chronic Sleep Deprivation can be linked to...

* type 2 diabetes

* obesity

* heart disease

* kidney disease

* stroke

* cancer

* depression

 

While You Sleep...

* you produce hormones

* heal damaged blood vessels

* form new brain pathways that help you learn and remember

 

Reasons to Get To Sleep...

* blood-sugar effects of poor sleep disappear after nine nights of good rest

* makes it easier to eat healthier

* drive without falling asleep or having an accident

* increase productivity at work

* increased ability to learn and remember in work and school

 

How?...

* Keep the same sleep schedule during the week and on weekends.

*Use the hour before bedtime to unwind.

* Keep your bedroom quiet, dark and on the cool side.

* Avoid high protein foods 2-3 hours before bedtime.

* Turn the alarm clock face so that you cannot see the time if you wake in the middle of the night.

* Keep a journal & pen near your bed to write down racing thoughts that might keep you from sleep.

 

Mass in Motion Kids Art Contest Winners and Article

Mass in Motion Kids Media and Art Contest Winner

Micaiah Williamson, age 9

Read the full article at...

http://www.sentinelandenterprise.com/news/ci_23392022/fitchburg-youngsters-embrace-mass-motion-kids-art-contest

Walking Works

Read this amazing story about how this woman lost half her body size by walking. And, whether you are looking to lose weight, to tone, or to just stay healthy join us for Walking Club or start your own!

Read Taneisha's story at: http://fitbie.msn.com/lose-weight/lose-weight-lower-blood-pressure

5 Minute Blast Workout

No excuses!!

Get up and get at this 5 minute workout.

30 seconds of work followed by 30 seconds of rest. Push straight through and really push yourself to get out as many repetitions as possible (with good form) in the 30 seconds.

*Jumping Jacks
*Push-Ups (modified, off of a stable desk or table, or off of the wall)
*Jumping Jacks
*Centered Squats (Sit back in it and try to not let your knees pass your toes)
*Jumping Jacks

DONE!!! Now, go reward yourself with a delicious and healthy smoothie. (see recipe below)

DELICIOUS Smoothie Recipe

Peach, Berry, Spinach Smoothie

by Martha Stewart

Tried this smoothie this morning for breakfast, all frozen fruit, and added some flavorless protein powder and it was DELICIOUS!!! Even my young child liked it! TRY IT!!

 

1 cup peach slices (fresh or frozen)

1/2 cup blackberries (fresh or frozen)

1 cup spinach leaves (packed fresh)

1 1/2 cups grape juice (white)

1/2 cup fruit (ice if using fresh)

Motivation: Michelle Obama's Arms

Regardless of your personal opinions and feelings about the President and what he is or isn't doing, one thing is for sure....his wife has great arms!! Lol.The number of upper arm plastic surgery operations has increased over 4,000% since Michelle bared her arms. Instead of spending lots of money on surgery and days, if not weeks, in recovery, opt for a brief daily workout that will give you those lean strong arms. There is a winning combination: strength building exercises and cardio to burn fat. Strength building can be as easy as doing push-ups off of your wall and cardio can include a brisk walk or climbing stairs. If you are into something with more intensity, include jumping jacks, crab kicks or jump roping, and push ups off the floor.

Here is a basic 9 minute workout to get you started. Read < > for intense level.

You have 9 minutes!!

So, stretch and set your timer to 9 minutes.

YOU CAN DO THIS!!

Minute 1: SOLIDER WALK: Walk in place like a solider, lifting your knees as high as you can.

Minute 2: PUSH-UPS: Find a wall and stand far enough away that your fingers barely touch it. Keep your back flat and lean forward, without moving your feet, towards the wall so your hands are finally laying on the wall. Do as many push-ups as possible during the time. Pause if necessary but try to continue right after. If you need to stop, then stop, after you add 1-2 more.

Minute 3: SOLIDER WALK: Repeat walking with high knees.

Minute 4: CRUNCHES: Lay on the floor, lift your chin off of your chest and keep the space of an apple or orange between your chin and chest. Your hands should be flat at your sides near your hips. Lift your shoulder blades off the floor and try to reach for your knees. Lower. Do as many crunches as possible during the time. Pause if necessary but try to continue right after. If you need to stop, then stop, after you add 1-2 more.

Minute 5: SOLIDER WALK: Repeat walking with high knees.

Minute 6: CHAIR SQUATS: Stand with your feet shoulder width apart in front of a sturdy chair. If necessary, place the chair up against the wall for added support. Extend your arms out in front of you for balance. Sit back into the chair and as soon as your buttock touches the chair, stand back up! Clench your glutes muscles as you rise to get maximum muscle effort. Do as many chair squats as possible during the time. Pause if necessary but try to continue right after. If you need to stop, then stop, after you add 1-2 more.
Minute 7: SOLIDER WALK: Repeat walking with high knees.

Minute 8: CALF RAISES: Stand with legs shoulder width apart. Rise onto your toes, using your chair or wall for balance. Lower back to flat feet. Repeat and try to get as high as possible. Do as many calf raises as possible during the time. Pause if necessary but try to continue right after. If you need to stop, then stop, after you add 1-2 more.

Minute 9: SOLIDER WALK: Repeat walking with high knees.

GOOD JOB!!!

 That was a 9 minute full body workout with strength building and cardio!

Beginners repeat 2-3x/wk, Intermediates: 3-5x/wk & Advanced: Daily. 

REMEMBER: You can't workout and then feed your body junk. It needs the right foods and drinks to maintain, change and get stronger and healthier. Increase your vegetable and fruit intake, increase your water intake and decrease your intake of sugary or white starchy foods.

(BONUS: Put on music and get the kids involved. Nine minutes to a healthier you and them.)

FREE HELMETS!!!

FREE HELMETS!!!

This Saturday, May 18^th from 9a-12p IC Federal Credit Union is giving away brand new helmets for children. It is strongly recommended that you get there early and bring your child to ensure they get the right size helmet.

IC Credit Union

300 Bemis Rd

Fitchburg, Ma 



Leominster Library This Sunday!

Asian American Health and Wellness Fair

Asian American Health  and Wellness Fair

Saturday, May 18, 2013 at 8:30a.m.-3:00p.m.

Free and OPEN to the Public!

Coolidge Park, John Fitch Highway (Rain   Location: Boys & Girls Club of Fitchburg/ Leominster, 365 Lindell Ave. Leominster, MA).

MOC Fun N’ FITchburg, Three Pyramids/The Minority Coalition, Spanish American Center, LUK, Inc., Community Engagement Services, Heywood Hospital, Health Alliance Hospital, Montachusett Home Care, Boys & Girls Club, BWR/YWCA, Pathways for Change, Fitchburg Farmers Market, Asian Task Force-Boston will all have health information booths/tables at the fair. Family activities will include: Families in Motion 3 Laps Walk/Run and the first 50 people will receive a Free T-Shirt. Volleyball, Ping Pong, Hmong Top Spin, games and prizes  and more.

Free and OPEN to the Public!

Funded in part by CHNA9, North Central MA. The May 18^th Health Fair is being organized by the United Hmong of Massachusetts.

For more information or to register contact: Train Wu at 978-235-1041.

Women's Health Exercise-Junk Food Guide



Why Walk?

Top 10 REASONS to walk...

*Decrease the risk of heart attack/ type 2 diabetes.
*Control weight and burns body fat
*Improve muscle tone and bone density
*Reduces Stress
*Increases energy, stamina and metabolism
*Lowers high blood pressure and LDL (bad cholesterol)
*Improves efficiency of your heart and lungs
*Reduce symptoms of PMS, back pain and arthritus
*Can improve wellness, fitness, and happiness
*Increase plasma in body and decreasing chances of blood

FARMER'S MARKET TODAY

Join us from 4-7p at the Fitchburg Art Museum for the Farmer's Market, Free admission to the museum and its Art in Bloom exhibit and Strengthening Families will be there so that your little ones (ages 3-10) can make May Baskets and fill them with goodies.

10 Ways to Increase Your Metabolism

1. Eat breakfast. Every. Single. Day. Skipping breakfast sends your body into starvation mode and slows down your metabolism. So, eat something, even if its light every day and jump start your metabolism.
2. DRINK WATER! Studies have found that people who drink 8-12 8oz cups of water per day, have a highter metabolic rate.
3. Sneak protein into every meal. That protein helps build and maintain lean muscle mass. And, muscle burns more calories than fat, even at rest. 
4. Have a cup of green tea. The brew has a plant compound in it called ECGC, which  promotes fat burning and is known as the closest thing to a metabolism potion.
5. Lift iron and eat iron. Including some form of weight training into your workouts 2-3x week creates tiny tears in your muscles. The body rushes to repair those tears by attacking the fat in your body and  thereby increasing your metabolism.Then, have something green and leafy, like spinach, bok choy and broccoli. Replacing lost iron in the blood boosts your metabolism by adding oxygen to your blood and your muscles. The more that your body works the more fat you are burning.
6. Get spicy! Adding spices (like chili peppers or chili powder) to your food will increase your body's temperature and when your sympathetic nervous system starts to work in overtime to regulate your temperature, your metabolic rate increases.
7. Fishy fishy. Eating salmon will not only increase your intake of Vitamin D and omega-3 fatty acids, which keeps you fuller longer.
8. Skip the second drink. The liver starts to use the alcohol for energy instead of the fat that already exists in the body.
9. Hit the sack early! Adults who get 7.5-9 hours of sleep per night will increase their metabolism by allowing the body the proper amount of time to digest and repair. The harder the body works, the more calories it is burning.
10. Don't stress over your slips. Stress increases the body's cortisol and cortisol holds onto fat. If you ate that double banana sundae with all the toppings, don't beat yourself up about it. Enjoy it and consider it a treat. Then, move on. Consider that to be your treat for the day or a few days or week and go forward.

Walk TODAY!!

 NATIONAL WALK AT LUNCH DAY!!

Join us at Fitchburg CHC TODAY Wednesday, April 24 from 12-12:30p for National Walk at Lunch. If you cannot make it here, please get together a group of co-workers, grab your sneakers and head out for some fresh air and great physical, mental and emotional benefits.

Meet us in the Fitchburg CHC lobby at 11:55a.

First 10 participants get a pedometer.

Fresh fruit at display table following the walk.

Hope to see you there.

7 Ways to Get Healthier In Under A Minute

1. When sitting for long periods of time, get up and take a walk or go up and down the stairs. Move for 30-60 seconds.
2. Take 30-60 seconds a day focusing fully on a loved one. Go through a mental list of why they are so amazing, or recall a lovely situation. It helps boost endorphins and gives you a great reason to smile.
3. Throw a handful of beans in your salad, soup, salsa, or pasta sauce for an extra boost of protein and fiber. Protein helps give you energy and fiber keeps you full.
4. Add an egg a day. It helps increase HDL levels (good cholesterol) which helps with memory loss and it does not increase LDL levels.
5. When you get home, take off your shoes, lay on the floor or your bed, put your legs in the air, grab your toes and pull. It improves circulation and stretches tense muscles.
6. Do 10-25 jumping jacks.
7. Nuke your dish sponge in a bowl of water with a tablespoon of vinegar for 1 minute. It kills germs, mold spores, bacteria, etc.

National Walk at Lunch Day: This Wednesday, April 24, 2013

 NATIONAL WALK AT LUNCH DAY!!

Join us at Fitchburg CHC this Wednesday, April 24 from 12-12:30p for National Walk at Lunch. If you cannot make it here, please get together a group of co-workers, grab your sneakers and head out for some fresh air and great physical, mental and emotional benefits.

Meet us in the Fitchburg CHC lobby at 11:55a.

First 10 participants get a pedometer.

Fresh fruit at display table following the walk.

Hope to see you there.

More Reasons To Eat Sushi

Salmon Avocado Roll

Click here to read the full article on why the Salmon Avocado Roll can help you live longer.

http://blog.womenshealthmag.com/scoop/the-dinner-that-could-help-you-live-longer/?cm_mmc=Newsletter-_-1268020-_-04202013-_-TheDinnerThatCouldHelpYouLiveLonger-Hed

The Best Candy for Weight Loss BEST CANDY FOR WEIGHT LOSS

Women's Health Magazine

YumEarth Organics Sour Worms

$2 per bag, Whole Foods Market

Per Bag (10 worms): 176 cal, 0 g fat, 36 g carbs, 0 mg sodium, 0 g fiber, 0 g protein, 20 g sugar

Skinny Cow Divine Filled Chocolates in Peanut Butter Creme

$1, skinnycow.com for stores

Per 3-Piece Serving (1 package): 130 cal, 7 g fat (4 g sat), 17 g carbs, 80 mg sodium, 0 g fiber, 1 g protein, 15 g sugar

Sweetriot Cacao Nibs

$4 per tin, Wegmans

Per 1-Oz Tin: 140 cal, 10 g fat (5 g sat) 14 g carbs, 0 mg sodium, 2 g fiber, 2 g protein, 7 g sugar

Unreal 8

$1.29, CVS

Per Bar: 200 cal, 12 g fat (5 g sat), 25 g carbs, 90 mg sodium, 5 g fiber, 5 g protein, 17 g sugar

$2.10, naturalcandystore.com

Surf Sweets Jelly Beans

Per 31-Piece Serving (1/2 bag): 140 cal, 0 g fat, 34 g carbs, 35 mg sodium, 0 g fiber, 0 g protein, 29 g sugar>

GoNaturally Organic Candies

Per 4-Piece Serving: 60 cal, 0 g fat, 15 g carbs, 0 mg sodium, 0 g fiber, 0 g protein, 10 g sugar

http://www.womenshealthmag.com/weight-loss/best-candy-for-weight-loss?cm_mmc=Newsletter-_-1266896-_-04172013-_-TheBestCandyforWeightLoss-Hed

New Informative Breast Feeding Website

NEW Informative Breast Feeding Website

http://breastfeeding.nichq.org/