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Walk yourself to good health

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University of Missouri
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Photo courtesy of Getty Images

Adapted by Jessica Kovarik, RD, LD, former Extension Associate, from materials written by Tammy Roberts, MS, RD, LD, Nutrition and Health Education Specialist, University of Missouri Extension

Good health includes not only healthy eating, but also exercise. In fact, you can walk yourself to good health with a brisk 30- to 40-minute walk every day. And the best part is, it’s easy. All you need is a good pair of walking shoes!

Exercise such as walking will improve your overall health and has been shown to:

  • Boost metabolism and help with appetite control.
  • Improve self-confidence and mental alertness.
  • Provide stress relief.
  • Reduce cholesterol and blood sugar levels.
  • Give an energy boost throughout the day.
  • Help with getting a good night’s sleep (but avoid exercising right before bed if you want to fall asleep quickly).

So, why wouldn’t you exercise daily?

An easy way to reach your goals is to keep track of your activity. For example, if you like to walk, track your steps with a pedometer. Set a starting goal of 2,000 steps a day, which is about a mile. Over time, work up to 10,000 steps, or about five miles, each day. Walking every day can help you look better, feel better, and add more life to your years and years to your life.

To get started…

For more tips and encouragement to make walking part of your regular routine, read the full version of this article at http://missourifamilies.org/features/nutritionarticles/nut262.htm

Tips for building a happy marriage in retirement

By
University of Missouri
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0
Photo credit: Simon Cunningham

Nina Chen, Ph.D., CFLE, Human Development Specialist, University of Missouri Extension

Retirement can be enjoyable and satisfying as couples can spend more time together and grow closer. But it requires planning and committing to each other to maintain a happy marriage in the retirement phase of life. The following are some suggestions to make the transition easier and to help with creating meaningful and healthy relationships in retirement.

Open Communication

Couples are less likely to have a happy marital relationship when they don’t talk about their different expectations of retirement. It takes time and effort for couples to create a retirement plan that they enjoy. Communicate with each other about thoughts, concerns, hopes, challenges, dreams and expectations of retirement.

Talk to each other openly about changes that retirement may bring and options to make adjustments. Mutually agree on roles, expectations and how household tasks will be shared. Being flexible to negotiate and willing to share and compromise with each other can help ensure the transition goes smoothly and strengthen the relationship. Continuing to keep open lines of communication is an important part of the journey.

Quality Time and Boundaries

Couples need to spend time together to enrich and recharge their relationship. However, lacking personal time can create stress, frustration and strain. Both time together and time apart are important for couples in the retirement stage…

For more suggestions, read the full version of this article at http://missourifamilies.org/features/divorcearticles/relations81.htm

Stay Healthily Hydrated This Winter

By
Editor
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0
Photo courtesy of Getty Images

(Family Features) When the mercury drops, it’s more important than ever to stay properly hydrated. During the winter, people may not seem to sweat as much as in the summer, but that doesn’t lessen one’s risk of dehydration.

 

“As a hospital physician, I’ve seen far too many people succumb to dehydration-related health scares, stemming from high-elevation ski trips to travel to simply forgetting to drink water because it’s cold outside,” says Dr. Ralph E. Holsworth, director of clinical and scientific research for Essentia Water and medical physician at Southeast Colorado Hospital. “Staying properly hydrated can help ensure good health through the winter, reduce dry skin and even help you flush toxins out of your body to reduce the chances of getting a winter cold or flu.”

 

Boost your body’s hydration

Roughly 75 percent of the North American population is chronically dehydrated. By the time you feel thirsty (and sometimes when you don’t) you may already be getting dehydrated. Whether you’re skiing or just taking a walk on a brisk day, the experts at Essentia Water provide these simple tips to help you stay hydrated throughout the winter season and beyond.

  • Set a daily water intake goal. A good rule of thumb for daily water intake from food and fluids is 2 liters for females and 2.5 liters for males with moderate physical activity levels. Adjust your personal goal to account for climate and activity level. Start your day by filling a tumbler or setting out bottles of your favorite water totaling your goal. Supplement with healthy foods that have high water content like soup, salad and pears.

 

  • Winter it up. During cooler weather, chilled water isn’t very enticing. To make it more appealing, warm a mug of water or add a burst of flavor from your favorite winter fruit like oranges, tangerines or cranberries. Drop in a cinnamon stick for an added flavor kick and enticing aroma.

 

  • Check the mirror. A tried and true way to know if you’re getting enough water is to check your mirror. If your skin appears dry and flaky, it’s time to drink more fluids.

 

  • Drink electrolyte-enhanced alkaline water (also called functional water). Wellness experts agree that disease and infection have a hard time thriving in an alkaline environment. High-pH water can help neutralize acid levels and restore your body to a natural state. Functional water, such as Essentia Water, the top selling alkaline water, can help you avoid or fight winter colds and flu, hydrate your skin and re-hydrate someone who is showing signs of dehydration.

 

  • Pack the H20. From carrying a backpack to wearing a special hydration pack – it’s important to bring water with you during winter outings. If you simply can’t bring it with you, be sure you have a list of stores that offer bottled water, and keep a supply of it in your car’s trunk for emergencies.

 

While you may not feel it, your body is in need of proper hydration even on the coldest winter days. For more tips for staying well, visit www.essentiawater.com.

 

Source: Essentia Water

Three School Records and Multiple PRs for Bulldog T&F

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Editor
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Crete, Neb. – The records continue to fall for McPherson College track and field.  The team competed in the Scott Nisely Memorial meet hosted by Doane College for their second meet of the year.  Dixon Cooney took another record, as did the 4x400m relay squad for the men.  Dajana Gliesche snapped the long jump record for the women.

Cooney posted a time of 1:58.76 in the 800m run, grabbing first place.  The 4x400m unit, consisting of Marlon Clayton, Jawaun Stuart, Perry Joseph, and Akim Muhammad, took another .12 off of the record that was set last week.  Joseph was just one-tenth off his own record in the 60m dash; he has now won the event two weeks in a row.  J’Moi Penn took second in the 200m dash with his time of 22.77.

For the women, Gliesche’s jump of 5.30m (17′ 4.75″) was good enough for the Bulldog record and a sixth place finish.  Jazmine Alexander ran a 7.89 in the 60m dash to earn her first crown of the year; the senior took fifth in the 400m dash with a time of 1:01.70.

Click here for the complete results.

The ‘Dogs will have a week off until their next competition.  They will travel to Nebraska Wesleyan on January 23rd for their final meet prior to the KCAC Indoor Championships which are slated for February 13-14.

Click here for the men’s team’s performance list.

Click here for the women’s team’s performance list.

Make sure to follow Bulldog Nation on Facebook (MCathletics) and Twitter (@MAC_Bulldogs)

McPherson College is a Kansas Collegiate Athletic Conference member school and a part of the National Association of Intercollegiate Athletics

 

 

Complete Men’s Results:

60m Dash – 1. Perry Joseph 6.87
60m Dash – Josiah Oyebefun 7.10
60m Dash – J’Moi Penn 7.16
60m Dash – Akim Muhammad 7.18
60m Dash – Todge Cooper 7.47
200m Dash – 2. J’Moi Penn 22.77
200m Dash – Josiah Oyebefun 23.07  PR
200m Dash – Marlon Clayton 23.39
200m Dash – Demetres Greenwood 23.87
200m Dash – Todge Cooper 24.79  PR
200m Dash – Jeremiah Friend 25.71
400m Dash – 3. Akim Muhammad 53.15
400m Dash – 6. Jawaun Stuart 54.25
400m Dash – Corinthian Bond 58.87
400m Dash – Jeremiah Friend 59.29
600m Dash – Julian Nagata 1:26.71  PR
600m Dash – Michael Janzer 1:28.77
800m Dash – 1. Dixon Cooney 1:58.76  PR  SR
800m Dash – Miguel Luna-Sánchez 2:07.52
1-Mile Run – Christopher Newell 4:49.14  PR
1-Mile Run – Jordan Bost 5:05.90  PR
1-Mile Run – Jonathan Dominguez 5:13.22
5000m Run – 2. Kurt Katzdorn 16:48.14  PR
5000m Run – 4. Chris Le 17:25.14
60m Hurdles – Marvin Jackson 8.93
60m Hurdles – Aaron Vaughan 8.99
60m Hurdles – Demetres Greenwood 9.43
60m Hurdles – Jeremiah Friend 9.55
60m Hurdles – Jake Singly 9.61
4x400m Relay – 4. 3:28.50  SR

Marlon Clayton                             Perry Joseph
Jawaun Stuart                 Akim Muhammad

4x400m Relay – 3:40.08

Deletes Greenwood       Julian Nagata
Jake Singly                        Marvin Jackson

4x800m Relay – 8:25.74

Dixon Cooney                 Christopher Newell
Michael Janzer                Miguel Luna-Sanchez

4x800m Relay – 9:11.63

Jordan Bost                      Chris Le
Kurt Katzdorn                  Jonathan Dominguez

Triple Jump – 6. Marlon Clayton 13.81m

 

 

Complete McPherson Women’s Results:

60m Dash – 1. Jasmine Alexander 7.89
60m Dash – Cathy Lowry 8.345
60m Dash – Neka Dias 8.346
60m Dash – Jasmine Benson 8.49
200m Dash – Dajana Gliesche 27.37  PR
200m Dash – Neka Dias 27.81
200m Dash – Cathy Lowry 28.81
400m Dash – 5. Jasmine Alexander 1:01.70
600m Dash – Sierra Ulrich 2:11.32
1-Mile Run – Laura Gibson 5:38.46
1-Mile Run – Savana Cross 6:02.34  PR
1-Mile Run – Lauren Wankum 6:28.96
5000m Run – Miranda Ulrich 21:16.07
60m Hurdles – Dajana Gliesche 9.70
60m Hurdles – Naka Dias 9.74
4x800m Relay – 10:59.75

Laura Gibson                   Savana Cross
Miranda Ulrich                Damaje Markham

Long Jump – 6. Dajana Gliesche 5.30m  PR  SR
Triple Jump – Arryana Barton 10.57m
Shot Put – Arryana Barton 11.60m
Weight Throw – Arryana Barton 12.40m

The Black Hole

By
Editor
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0
lisa

I am not sure if I am the only one out there affected, but truly hope that I am not.  There is a strange thing that happens every weekend when I run in to my local “Super” stores.  Like most, I choose this type of store because they are designed to make the shopping trip quick and cost effective.  I make a list of all the items that I need and make sure to get all the corresponding coupons prepared for a clean get-away.  I enter the store with the intention of swift completion of the task at hand, and then something strange happens. I find myself looking at the multitude of choices and before I know it, an hour has passed.  It is as if I have entered a time warp the level of the great sci-fi shows of the early sixties.  As I push my way through the aisles, I occasionally catch the eyes of some that I feel are also suffering from my disorder.  We all have the telltale look.  Wide eyes, an almost undetectable bead of sweat by the hairline and a questioning, tight lipped half smile.

My ex-husband had a true fear of coming with me on these trips to the dark side, as he had been known to call them.  I see these other husbands, sitting in their car, the only tether to their missing spouses reality.  These car waiters use this alone time to answer emails from work and read the paper, pausing only to call their wives cell and check that they are still making progress and that they sound as if their vital signs are in tact.   It makes me laugh to see “frightened” husbands in their cars.  Why is it that we, erroneously known as the “weaker” sex, are the ones on the front line, having the babies, keeping the home fires burning and most impressively, daring to brave the weekly “black hole” of consumerism.

These big box stores are constantly conspiring against us by changing the location of items and throwing new end cap displays up that will catch our attention like a deer in the headlights.  How do they know that I simultaneously had no idea they made a collapsible water bottle and know in my heart that my life will have infinitely deeper meaning by having one.  I understand that it is true that if I, the captive consumer, have to search for an item on my shopping list, I am bound to see something I might not have seen before and throw it in my cart.  What really angers me is that this ploy works on me more than half the time!

So, this is an open invitation to help a girl out.  If you happen to spy me retracing my tracks, pushing a too full cart, take pity.  Remove two or three items, preferably high dollar ones, and whisper in my ear that I am done.

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