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Wellness Committee Newsletter

Summer 2019 Wellness Newsletter

Physical Activity 

Image of a phone next to a persons hand and a rockIs your family looking for a fun new activity…try Geocaching!

Join the World's Largest Treasure Hunt! Geocaching is an outdoor recreational activity, in which participants use a Global Positioning System (GPS) receiver or mobile device and other navigational techniques to hide and seek containers called "geocaches" or "caches"at specific locations marked by coordinates all over the world -- even right here in Corinth and surrounding areas!! Check it out: https://www.geocaching.com/play

It's fun for the whole family. Kids don't have to put the phone down because they need a device, to read the coordinates, to find the cache. There is a great deal of learning about nature, maps, direction, team work, puzzle and problem solving. It gets you outside, moving and visiting new places. It's free and world-wide, so you can do it anywhere you go. Be prepared by carrying small trinkets; sometimes the container will hold a signature log, but sometimes it will hold "treasures" for trading. Create an account to log your finds. Read other peoples notes for clues when searching. Another cool part of this game is the "trackable" - these carry a bar code that when searched in the system will show you where the item has traveled. When found, you move it to another cache, log it and continue its journey. A fascinating activity that is healthy, engaging, educational and super fun!

How to get some activity in at the workplace

Fitness minutes

  • Glance at the wall clock and rip off 60 seconds worth of jumping jacks = 178 steps!
  • Do a football-like drill of running in place for 60 seconds – Get Those Knees Up = 178 steps!
  • Stairs – take two at a time (don’t try this with high heels!) = 90 steps/minute!
  • Walk to the copier faster (careful of coffee carriers coming around the corner!)

Exercise at your desk 

  • While seated, pump both arms over your head for 30 seconds, and then rapidly tap your feet on the floor for 30 seconds. Repeat 3 times = approx. 375 steps!
  • Sitting in your chair, lift one leg off the seat, extend it out straight, hold for 2 seconds; then lower your foot (stop short of the floor) hold for 10 seconds. Switch; do each leg 10 times. = approx. 404 steps!
  • To work chest and shoulders, place both hands on your chair arms and slowly lift your bottom off the chair. Lower yourself back down but stop short of the seat, hold for 5 seconds. Do 15 times. = approx. 101 steps!
  • Last but not least – good ‘ole butt clenches. Tighten your buttocks, hold, hold, hold, and relax. Repeat 15 times. Same for ab squeezes – tighten tummy instead. = Approx. 101 steps!

Summer should never be boring

Kids playing with a ballHere are ideas to keep kids happy and busy during the summer months.

  • Build a fort/sandcastles
  • Catch butterflies
  • Cheer for a local sports team
  • Clean up a local park
  • Climb trees
  • Dig up worms
  • Do a water balloon toss
  • Draw with sidewalk chalk
  • Eat watermelon and have a seed spitting contest
  • Finger paint....with your toes!
  • Go berry picking
  • Go bowling
  • Go camping
  • Fly a kite
  • Go for a walk
  • Go on a nature walk
  • Go swimming
  • Go to a splash park
  • Go to the playground
  • Have a dance party
  • Have a healthy picnic
  • Have a hula hoop contest
  • Have a sack race
  • Have a three-legged race
  • Have an ABC scavenger hunt: Write the ABCs on the edge of a paper plate and give one plate to each child. Walk around the yard or neighborhood. When they see something that starts with that letter (EX: Bird - B), mark off the B on their plate
  • Have fun with face paint
  • Jump rope
  • Learn a new sport
  • Plant a garden or even just a flower
  • Play cornhole
  • Play dress-up
  • Play flashlight tag in the backyard
  • Play Frisbee
  • Play hide and seek
  • Play hopscotch
  • Play horseshoes
  • Play mini golf
  • Play on the trampoline with a sprinkler running underneath
  • Play tag
  • Put on a puppet show
  • Rent a canoe
  • Ride bikes
  • Run through a sprinkler
  • Run through long grass
  • Wash the car together

Health & Nutrition

Try these easy summer recipes.

vegetables on a platter next to a dipHummus

Yields: 6 Servings
Prep time: 20 minutes

This classic garbanzo bean dip is easy to make and a versatile dish. Serve hummus with fresh summer raw vegetables, on a piece of whole wheat pita bread or tortilla, on crackers, or as a sandwich filling.

Ingredients:

  • 2 cups garbanzo beans, cooked (chickpeas)
  • 2 cloves garlic (minced)
  • 1/4 cup lemon juice
  • 1 tablespoon sesame tahini (sesame paste) or substitute peanut butter for a sweet taste)
  • 2 tablespoons olive oil

Directions

  1. Mash the garbanzo beans until smooth (if you have a blender, put the beans and lemon juice into it and blend)
  2. Add the garlic, lemon juice, tahini and oil. Mix well.

Grilled Chicken & Pineapple Skewers with Lemon-Cucumber Salsa

vegetables and skewers on a plateIngredients:

  • 1 pineapple
  • 2 tablespoons vegetable oil
  • ½ teaspoon iodized salt
  • 2 teaspoons ground black pepper
  • 1.75 pounds chicken breasts, diced into 1-inch pieces
  • 1 lemon, supremed
  • 1 cucumber, diced
  • ½ red onion, diced
  • 1 tablespoon honey

Directions:

  1. Soak 8 wooden skewers in water for 15 minutes.
  2. Heat grill to medium-high heat.
  3. Remove rind from pineapple and dice into 1-inch pieces.
  4. In a small bowl, combine oil, salt and 1 teaspoon pepper. Add chicken and pineapple; toss to coat.
  5. Alternating chicken and pineapple, pierce onto skewers.
  6. Grill for 8 minutes each side, or until chicken is cooked thoroughly.
  7. In a medium bowl combine lemon, cucumber, onion, honey and 1 teaspoon pepper.
  8. Serve lemon-cucumber salsa over cooked chicken skewers. Serve over some whole grain brown rice or over a fresh summer salad.

eat well, live well

Take advantage of the summer vegetable season.

Visit a local Farmer’s Market to stock up on the fresh bounty.

Here are some benefits of eating Vegetable Group Foods:

  • Many vegetables are good sources of Vitamin C, A, or fiber.
  • Foods in the Vegetable Food Group are low in calories, fat, and sodium. Eating more vegetables can replace foods that are higher in calories and fat.
  • Foods in the Vegetable Food Group do not have cholesterol.
  • Eating more vegetables (and fruits) as part of a healthy diet may reduce your chances of getting heart disease, including heart attacks and strokes.
  • Some vegetables (and fruits) may protect against certain types of cancer when eaten as part of an overall healthy diet.
  • Foods in the Vegetable Food Group that are good sources of potassium may help to lower blood pressure when eaten as part of an overall healthy diet.

The MyPlate website offers a lot of information and guidance, so we invite you to visit ChooseMyPlate.gov for more detailed information. It’s important to remember that MyPlate recommendations at are not written for persons with chronic disease conditions. Those persons should follow the advice of their medical provider or a Registered Dietitian who is familiar with their health status.


Food For Thought...

Mindful Eating

Mindful eating stresses the importance of focusing on the present moment and being aware of your senses while consuming food. It can help you manage your eating habits and feel better about your body. Try these 5 tips on mindful eating. Begin slow by adding one tip each day. You will begin to think of mealtime in a new way.

Chew thoroughly and as you chew, consider these questions:

Think about each specific flavor you taste.

  • Which different flavors do you taste?
  • Do they have a salty side to them? How about sweet?
  • Does your food taste differently when you first taste it? Does it have an aftertaste? If so, what is it?

Focus on the textures of your food.

  • How does the food feel inside your mouth?
  • Does it have one consistent texture? Or a few?
  • How warm or cold is the food?
  • Is it easy to bite into, or do you need to break it down by chewing?

Eat slowly.

  • Don’t rush. If it’s breakfast, adjust your alarm so you have enough time to eat.
  • Before you begin, take a few deep breaths to center yourself.
  • Pause for a moment between each bite. As you eat become aware of your breathing as you become full.
  • Be aware of your feelings and thought process. Be present in the moment — and really enjoying every bite of food!

Enjoy your meal free from distractions.

  • As you eat, avoid using your phone or computer, don’t read books or magazines, and keep the TV off.
  • It might seem harmless, it may encourage you to overeat.

Ask yourself, “Am I hungry?”

  • If you’re truly hungry, eat! Your goal isn’t to eat less, but rather to stop eating when you aren’t hungry.
  • It’s also common to mistake hunger for thirst, so if you find that you’re not actually hungry, consider getting a glass of water or cup of tea and putting off your meal for a bit.
  • it may help to do something to distract yourself for a few minutes instead of eating, like taking a short walk or doing a brain teaser.

Focus on using food for its intended purpose: nourishment. And honor your emotions. If you know you use food to cover up difficult feelings — boredom, sadness, and stress are all common ones — let that discomfort in, then let it pass before you move on to your meal.

How to safely get Vitamin D from sunlight

A girl sits in a field with flowers and sun shining behind herWhen your skin is exposed to sunlight, it makes vitamin D from cholesterol. The sun's ultraviolet B (UVB) rays hit cholesterol in the skin cells, providing the energy for vitamin D synthesis to occur. Vitamin D has many roles in the body and is essential for optimal health. For example, it instructs the cells in your gut to absorb calcium and phosphorus — two minerals that are essential for maintaining strong and healthy bones.

In addition, only a handful of foods contain significant amounts of vitamin D. These include cod liver oil, swordfish, salmon, canned tuna, beef liver, egg yolks and sardines. That said, you would need to eat them nearly every day to get enough vitamin D. If you do not get enough sunlight, it’s often recommended to take a supplement like cod liver oil. One tablespoon (14 grams) of cod liver oil contains more than three times the recommended daily amount of vitamin D.

It’s important to note that the sun’s UVB rays cannot penetrate through windows. So people who work next to sunny windows are still prone to vitamin D deficiency.

Midday is the best time to get vitamin D, as the sun is at its highest point and your body may manufacture it most efficiently around that time of day. This means you may need less time in the sunlight at midday. Darker-skinned people have more melanin, a compound that protects against skin damage by reducing the amount of UVB light absorbed.

Darker-skinned people need more time in sunlight to make the same amount of vitamin D as lighter-skinned people.

You need to expose a sufficient amount of skin to sunlight to maintain healthy vitamin D blood levels. Wearing a tank top and shorts for 10–30 minutes three times per week is sufficient for lighter-skinned people, while those with darker skin may need longer.

In theory, wearing sunscreen may reduce the ability to produce vitamin D, but short-term studies have shown it has little or no impact on blood levels. That said, it’s unclear whether frequently wearing sunscreen reduces your vitamin D levels in the long term.

Although sunlight is great for making vitamin D, too much sunlight can be dangerous. Some consequences of too much sunlight include sunburn, eye damage, skin aging and other skin changes, heat stroke and skin cancer.


Corinth Community Corner

Free Summer Meals for Kids and Teens

Children can enjoy free meals this summer at Corinth Elementary School.

The school will host the USDA’s Summer Food Service Program in cooperation with CAPTAIN Community Human Services. The free summer meals program is open to all children, ages 18 and younger. There are no residency or income requirements, and there is no need to register or RSVP — just visit the elementary school when lunch is being served.

Lunch will be served from 11:30 a.m. to 1 p.m. weekdays at Corinth Elementary starting July 1 and continuing through Aug. 30, although no meals will be served on July 4. Sandwiches, salads, fresh fruit and cold milk will be available. Children and teens who participate in the program will have the chance to win a free bicycle.

More information about the summer meals program can be found at captaincares.org or by calling (518) 371-1185.

For more great local information visit:

https://www.saratogacountyny.gov/

Fore the best trails near Corinth:

https://www.alltrails.com/us/new-york/corinth

Summer Squad

Summer Squad at the Corinth YMCA is July 6-August 31 on Saturdays from 11:15 a.m. to 12:15 p.m.

It is a free program for kids ages 10 to 14. This Squad (friends) will participate in fun and motivating physical activities and games each week. The Y's core values of Caring, Honest, Respect and Responsibility will be practiced through team building and other engaging activities. Come join your new squad!

Corinth Town Youth Program

  • Begins July 8 runs through mid August
  • Center Street school playground
  • 2 week rotating schedule with wk1 MTW, wk2 MT
  • 9am-12pm
  • k-5 grade ages
  • free
  • contact town offices for questions

If you are interested in joining the Corinth Wellness Committee or have ideas that you would like to share in our Newsletter, please contact Lisa Tevendale at (518) 654-9005, ext. 3114 or email tevendalel@corinthcsd.org.