Germs remain in stagnant air; open windows when weather permits to circulate fresh air.
- Get plenty of rest, especially while you have a fever.
- Stop smoking and avoid secondhand smoke, which can make cold symptoms worse.
- Drink lots of fluids like water and clear soups. Fluids help loosen mucus. Fluids are also important because they help prevent dehydration.
- Gargle with warm salt water a few times a day to relieve a sore throat. Throat sprays or lozenges may also help relieve the pain.
- Avoid alcohol.
- Use saline (salt water) nose drops to help loosen mucus and moisten the tender skin in your nose.
Do you need help getting started on a workout routine? Do you know how to use all the equipment in the Wellness Room? A wellness major student will be availabe in the wellness room every Monday, Wednesday and Friday from Noon to 1:00. Please take advantage of this great opportunity. If you have questions, please contact Chad McDole.
We have 41 employees participating in the Bike It or Hike It 12-week program. There are three categories - beginner walkers, advanced walkers and bikers. Each week, they turn in how many miles they have walked or biked. They also get points for every 30 minutes of exercise. At the end of the program, the person in each category with the most miles and the person with the most points will win a prize.
November
Wellness Class: Stress Management during the cold and flu season - November 17 and 18 at 2:00 in the South Americas Room
Watch announcements for more information.
When To Seek Care Call your healthcare provider immediately if you have high blood pressure or any of the following symptoms:
If you experience uncomfortable side effects you believe are caused by blood pressure medication.
| Quick Pasta Salad Ingredients:
Cook the pasta according to package directions, drain and cool. Combine the Italian dressing, mustard and pepper, mixing well. Combine the cooled pasta with the fresh vegetables in large bowl. Pour the dressing over the pasta and vegetables, mixing well. Cover and chill thoroughly before serving. Nutrition Calories 153, Total fat, Og, cholesterol 25mg, sodium 360mg, carbohydrate 28g, protein 5g; Number of servings: 6
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NUTRITION CORNER: What are Discretionary Calories? You need a certain number of calories to keep your body functioning and provide energy for physical activities. Think of the calories you need for energy like money you have to spend. Each person has a total calorie "budget." This budget can be divided into "essentials" and "extras."With a financial budget, the essentials are items like rent and food. The extras are tings like movies and vacations. In a calorie budget, the "essentials" are the minimum calories required to meet your nutrient needs. By selecting the lowest fat and no-sugar-added forms of foods in each food group, you would make the best nutrient "buys." Depending on the foods you choose, you may be able to spend more calories than the amount required to meet your nutrient needs. These calories are the "extras" that can be used on luxuries like solid fats, added sugars, or on more food from any food group. They are your "discretionary calories." Each person has an allowance for some discretionary calories. But, many people have used up this allowance before lunch time. Most discretionary calorie allowances are very small, between 100 and 300 calories, especially for those who are not physically active. For many people, the discretionary calorie allowance is used totally by the foods they choose in each food group, such as higher fat meats, cheeses, whole milk, or sweetened bakery products.
Taken from the Well Workplace | FITNESS CORNER: Walking vs. Driving
If you plan to start walking to work, here are a few tips:
Taken from the Well Workplace |
HAPPY BIRTHDAY Susan Knotts 17th | DID YOU KNOW… By losing just 7%-8% of your excess body weight, you can lower your risk for type 2 diabetes. For added protection, get 30 min of moderate exercise, such as brisk walking most days of the week. *The information and opinions expressed in this newsletter and related resource links are not necessarily those of Graceland University. This newsletter and its health-related information and resources are not intended to be a substitute for professional medical advice. Always consult your physician before beginning any new diet or exercise program or if you have any questions regarding a medical condition |
For ideas/suggestions/feedback, please contact the committee: Nicole Patience (chair), Sandi Swanson, Peggy Sturdevant, Christy Carpenter, Mari Chandler, Garnet Coulthard, Chad McDole, Rich Harrop, Ed Thomas, and Erin Lundy
Independence Wellness Committee: Jesse Bolinger (chair), Jeana Wilcox, Janean Johnson, and Jana Gadberry
