PEIA Pathways to Wellness

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ahead of the game. ~ Terri Guillemets REST WELL. EAT WELL. FEEL WELL.

1 January 2017 Newsletter PEIA Pathways to Wellness INSIDE THIS ISSUE Cover: Raised Gardens 2: Modification Station 3: Soreness & Exercise 4: Stevia Sweetness 5: Do Your Homework! 6: Exercise of the Month 7: Fruits & Veggies 8-9: Region Summaries Hard Work Results in Raised Gardens at Roanoke Elementary Put in 5% more effort than there s only so much I can do and you ll be way ahead of the game. ~ Terri Guillemets REST WELL. EAT WELL. FEEL WELL. Teachers at Roanoke Elementary in Lewis County have desired to establish a raised garden both for themselves and as a learning activity for the students. However, finances were always an issue. After obtaining a grant from the West Fork Conservation District, their hard work and determination has paid off. The Worksite Wellness Coordinator, Ms. Sheila Bennett, reports that the garden has a total of 10 beds and 2 cedar barrel planters for herbs and/ or flowers. Each classroom from Pre-K to 4th grade has a 12 ft. bed to plant their choice of vegetables. The trellis is an entry to the beds, benches, and windchimes/ Birdhouses will also be added as the project progresses. A small compost for coffee grounds and fruit peels from the teacher s lounge is added to the garden intermittently. The teachers were able to plant some things before the fall frost. Although there is still more work to be done, the students seem to be enjoying the activities so far.

2 Modification Station A Guide for Lifestyle Change By: Salina Lyter, MS, RYT All Aboard! Welcome to Modification Station! Here, one can explore and discover some essentials associated with visiting the territory of lifestyle and behavior change. More people have developed awareness of links between risky health behavior, (lifestyle choices), and correlation with chronic diseases that are epidemics in the United States. Some examples include obesity, cardiovascular disease, diabetes, metabolic syndrome, and cancer (to name a few). Unfortunately, one cannot alter age, gender, or the family history of disease. However, the amazing news is that many factors affiliated with these disorders can be modified by lifestyle and behavior change. Harness the power to reverse existing conditions or prevent them altogether from occurring! What can be done? Consider replacing unhealthy habits with healthy ones. For example, get moving! Replace sedentary behavior with activity and exercise. Replace sugary, high caloric beverages and meals with water and nutritious food. Replace negative reactions to stress with mindfulness and stress management techniques. First, set attainable and realistic goals within a specified time period. Devising a clear plan for identifying obstacles, preparing, and execution of a new program or habit. Decide in advance how to overcome possible challenges. It is advised to tackle one behavior or lifestyle change at a time. Therefore, prioritizing is key. If you bite off more than you can chew, you may choke. Be diligent and disciplined. Recent studies suggest that it takes at least 66 days for a new habit to become a habit. That wraps up our brief stop at Modification Station! Consider making a change to advance your trek toward a healthy lifestyle in Consider PEIA s benefit of Health/Lifestyle Coaching to guide your Pathway to Wellness. You are in control. The power is yours. References: Clear, James. (2016). How Long Does it Actually Take to Form a New Habit? (Backed by Science). Retrieved on 12/11/16 from 2

Soreness & Exercise: What to Know By: Janelle Humphrey-Rowan By: Corey Clendenin your heart rate, but will also challenge your muscles to become stronger.

3 Soreness & Exercise: What to Know By: Janelle Humphrey-Rowan By: Corey Clendenin your heart rate, but will also challenge your muscles to become stronger. The body gets sore, then starts to rebuild from a challenging workout and prepares the muscles for that type of exercise AGAIN. This means less soreness as you progress your exercise routine. Keep in mind that any time you step up your routine or add in new exercise, your body will more than likely experience soreness. Enhancements to a workout like increasing exercise time or trying new exercises will have an effect. Below is a list of things to remember about exercise and soreness. You just started your New Year by completing a grueling workout or maybe stepped up your current fitness routine and you feel awesome! Then, within 48 hours, you start to feel sore. (Maybe you start to feel really sore.) How sore should you feel? If you re not sore, then was the workout worth it? Soreness can be a tricky issue, but understanding it may help. Initially, the old saying, No pain, no gain, is both correct and incorrect. If you don t challenge yourself, then you may not achieve the desired results. On the other hand, just because you were not sore the next day doesn t mean the exercise wasn t worth it. A great workout will not only elevate 1. Muscles build when tiny tears in muscle tissue are caused by exercise. The muscle rebuilds literally a little bigger and stronger. 2. KEEP moving. Soreness peaks hours after exercise and NOT moving can actually make soreness worse. The more the body moves, the faster the soreness will dissipate. 3. Stretching post exercise may not help the soreness go away, but it s still a great idea to stretch. This will help keep the muscles loose and help improve flexibility. Continued on Page 9 3

4 Sweeter than Sugar: Stevia By: Janelle Humphrey-Rowan, ND Naturopath For those making a New Year s resolution to cut back on sugar, switching what you sweeten your foods and beverages with may help. Stevia is an all-natural, plant derived sweetener that can provide a calorie- free substitution to sugar. Warning! Stevia is times sweeter than sugar. Two compounds within the plant contribute to it s sweetness. Stevioside, which makes it bitter to some and can have a slight aftertaste, and rebaudioside A is the component that provides the most sweetness. Stevia has a controversial past with the FDA. In 1991 it was banned in the U.S. due to several studies suggesting it may cause cancer. In 1995, these studies were refuted and the FDA permitted stevia to be imported and sold as a food supplement, but not a sweetener. The FDA allowed a purified component form of the plant, rebaudioside A (rebiana), to be used in mainstream food production after companies argued that stevia should be categorized generally recognized as safe (GRAS). In recent years, stevia has become more widely available and is used by several food and beverage manufacturers as an artificial sweetener. It is important to note that, according to their website, the FDA has not permitted the use of whole-leaf stevia or crude stevia extracts because these substances have not been approved for use as a food additive. The FDA does not consider their use in food to be GRAS and petition submissions for the use of such substances that the FDA has received in the past have not contained the data and information necessary to establish the safe use of these substances as ingredients in food. There are some concerns with this form of the plant in regards to renal, cardiovascular, and reproductive system health as well as blood sugar control. Therefore, it is recommended to avoid the use of the plants leaves and stick to refined and purified versions of the product. Products considered safe contain words in their ingredient list such as, stevia extract, or, stevia rebaudiana. Even though few long term studies of the effects of stevia on the human body have been conducted, several have demonstrated beneficial effects for those with diabetes. Stevia is sold under several different brand names. The main difference between these brands is the different proportions of rebaudioside A and stevioside. Around the world it has been used in soft drinks, chewing gums, wines, yogurts, candies and many other products. Stevia powder can also be used for cooking and baking. However, remember to use in smaller quantities than sugar due to it s sweetness. Product labels and manufacturer websites can provide information to make the sugar to stevia conversion for recipe purposes. 4

5 Do Your Homework! Exercise Choices By: Angela Watkins Exercise classes can be intimidating. Take time to research classes offered at your local fitness facility to see if the class is a fit for you in reaching your wellness goals. Zumba, Piloxing, Crossfit, Yoga, and Tai Chi are a few fitness classes that are being offered around the state. Many people have heard the terms, but what do they mean? Zumba involves dance and aerobic movements performed to energetic music. The choreography incorporates hip-hop, samba, salsa, merengue and mambo. Piloxing mixes Pilates and boxing moves. Muscle sculpting and core-centric interval workout. In addition to Pilates and boxing movements, the class sometimes incorporates the use of weighted gloves, Re- which add to the workout by toning the arms and maximizing cardiovascular health. CrossFit is a core strength and conditioning program.crossfit workouts incorporate elements from interval training including Olympic weightlifting, plyometrics, powerlifting, gymnastics, calisthenics, strongman, and other exercises. CrossFit gyms are typically referred to as boxes by the members. Many CrossFit boxes offer on-ramp classes for beginners to become comfortable with exercises and their modifications for different fitness levels. Yoga is a total mind-body workout that combines strengthening and stretching, poses with deep breathing and meditation or relaxation. Participation in yoga can provide increased flexibility, which can reduce injury. Many yoga classes are offered at studios that feature different varieties of focus. There are also fitness centers and gyms that offer yoga classes. Yoga classes come in a variety of formats, and movements can be modified to a variety of fitness levels. Tai chi uses slow, choreographed movements combined with controlled breathing. The goal is for the body to become stronger and more flexible. Tai chi practice can improve heart and lung function, coordination, agility, and immune function. It s proven to reduce stress, improve concentration and memory, and elevate mood. Think outside of the box and try something new! It may be just what you were looking for to reach your wellness goals. 5

Exercise of the Month Squat to Upright Row By: Marjan Washington This combination exercise works the thighs, shoulders, gluteus, core and hamstrings.

6 Exercise of the Month Squat to Upright Row By: Marjan Washington This combination exercise works the thighs, shoulders, gluteus, core and hamstrings. It s great for a time crunch or just an extra challenge to add to your regime. How to perform a squat into an upright row: Begin by holding a barbell or dumbbells with an overhand grip. Position your feet wider than shoulder-width, toes pointed out to the sides. Let the weight hang in front of your thighs. Squat down until your thighs are parallel to the floor. (top left photo and bottom left photos) Sumo squat or standard squat position may be used to begin the exercise. Slowly stand up as you lift the bar up toward your chest. Lower the bar slowly back to starting position. That s 1 rep. Repeat for 12 repetitions total. Start with 2 sets then increase to 3 sets when feel comfortable to do so. 6

Fruits & Veggies: What s in Season? By: Grace Matthews disease, folate helps your body form red blood cells, and Vitamin C helps in healing of wounds and is also good for your oral health.

7 Fruits & Veggies: What s in Season? By: Grace Matthews disease, folate helps your body form red blood cells, and Vitamin C helps in healing of wounds and is also good for your oral health. Sometimes, in the winter, it is hard to know what is in season when it s cold outside! Here are some fruits and vegetables that are in season (December-February): It s very important to consume fruits and vegetables all year long. The average adult should have 5 servings of fruits and vegetables every day. They can be consumed fresh, frozen, canned or dried. Not only are fruits and vegetables very nutritious, they have many health benefits as well. Vegetables are low in calories and fat and are a good source of Vitamin A. Vitamin A helps keep your eyes and skin healthy and fights infections too. Fruits are low in fat, sodium, and cholesterol. Both fruits and vegetables are good sources of Potassium, Dietary fiber, Vitamin C and Folate. Potassium can help maintain your blood pressure, dietary fiber can help reduce cholesterol and may lower the risk of heart Brussel Sprouts Buttercup Squash Pear Clementine Collard Greens Dates Grapefruit Kale Mandarin Oranges Passion Fruit Pomegranate Sweet Potatoes Tangerines Turnips Keep these fruits and vegetables in mind during the winter months and try to incorporate some into your diet for a nutritious meal. 7

8 Region Summaries 1Region 1 (Hancock, Brooke, Ohio, Marshall, Wetzel, Tyler, Doddridge, Marion, Harrison, Pleasants, Gilmer): To kick off the New Year in the northern part of the state, plans are in the works for possible yoga classes at John Manchin Senior Health Care Center and CENTRA in Harrison County. Tai Chi is planned for the Harrison County State Department Building. Work It Out individualized fitness assessments are in the works at West Liberty University. Fairview Elementary School started the H2O Go challenge. The Harrison County Division of Rehabilitation Services and Oak Glen Middle School participated in the Deep Relaxation presentation. Several sites continue to participate in the Weigh to Go holiday maintenance challenge, including John Manchin Senior Health Care Center, Bridgeport High School, West Liberty University, Short Line Elementary School, the Marion County Health Department, and the Marion County WVU Extension office. John Marshall High School continues to host a PiYo class. Pathways is currently scheduling programs, individual health coaching, and Work It Out assessments to kick off the New Year to help support resolutions and Healthy Tomorrows goals. 2 Region - (Monongalia, Taylor, Barbour, Preston, Lewis): For many participants, getting ready to ring in the New Year means making a serious check on their weight, which easily translates to participation in the Weigh to Go Program. Participants at Mon Co. Technical Education Center (MTEC) are taking this pledge to another level. Starting with a $5 donation each, all the participants are conducting weekly weigh-ins, and penalizing themselves with an additional $1 any time a participant gains weight. At the end of the program, the total amount contributed will be used to purchase prizes for participants who were either able to maintain their weight or had the highest percentage of weight loss. To boost their efforts, the same group of participants have also started the H20 Go Program challenge. Elsewhere, a Yoga class continues at WVU s One Waterfront Place while Eastwood Elementary is going with H20 Go and Work It Out programs. 3 Region - (Upshur, Tucker, Hardy, Grant, Pendleton, Randolph): Pendleton Pendleton County High School will schedule health coaching in January. FES interested in the dynaband class. DHHR participating in the Weigh Out Challenge and health coaching. Grant Union Educational Complex and Maysville Elementary participated in health coaching before the holidays. City of Petersburg is scheduling a healthy eating class with WVU extension to begin next month. Hardy The Courthouse is setting up a Healthy Eating Class with WVU extension as well as Moorefield Middle and Intermediate School. Moorefield Middle will participate in the six month follow up of the WIO program.randolph DHHR, DOH and George Ward Elementary are participating in the Weigh Out Challenge. George Ward will take part in the Back on Path program after the first of the year. Jennings Randolph Elem is participating in health coaching. DHHR is completing the Back on Path program and also looking forward to the six month follow up of the WIO program. There is continued health coaching at several sites. Upshur Looking for worksite coordinators to help facilitate wellness program. Tucker no activity. 4Region - (Monroe, Mercer, McDowell, Wyoming, Raleigh, Summers): Region 4 is ready for the New Year with several new worksites taking part in the Work It out Program. Welch Community Hospital in McDowell County, Wyoming East High School in Wyoming County and Crescent Elementary School, Raleigh Board of Education in Raleigh County Mercer DHHR in Mercer County are gearing up their staff for Work It Out. WV Rehabilitation Service in Mercer County completed their 6 month Work It Out follow up of their fitness assessments. We completed several Weigh to Go weigh-ins at sites in Mercer, Wyoming and Raleigh Counties to begin the Weigh to go program. Athens School in Mercer County is still going strong with their Zumba class. 5Region - (Greenbrier, Nicholas, Webster, Pocahontas, Fayette, Braxton): Region 5 is kicking off the year with lots of activities. Weigh to Go will be wrapping up the largest number of participants Region 5 has ever hosted! Ronceverte Elementary, Lewisburg Elementary, Eastern Greenbrier Middle, Robert C Byrd Clinic, Greenbrier DOH, WV DHHR Braxton, WV Dep Fayette Office, Greenbrier East High, Greenbrier County BOE, Rainelle Elementary, Fayette County Public Library and Bridgevalley CTC Montgomery and South Charleston Campuses are all Weighing in to stay within 3 lbs during the holiday season. Sutton Elementary, Braxton Co DHHR and WV DEP Fayette County will be having their 6 month follow up assessments with the Work It Out program as the Greenbrier County DOH begins their initial assessments. Lots of things getting ready to begin in the New Year! 8

9 6Region - (Jefferson, Berkeley, Morgan, Mineral, Hampshire): The Martinsburg DHHR are still staying active with their onsite yoga class. The Jefferson County Public Service District will end the back on path walking program later this month. Keyser High School, Potomac State College, Burlington Elementary School and the Mineral County Vo Tech Center all are doing the Weigh to Go holiday challenge and that will end this month as well. Potomac State College also participated in the dynaband presentation. Mountain Ridge Middle School and the Parole Offices in Mineral and Berkeley County are wrapping up the h20go challenge. The WV School for the Deaf and Blind just finished their walking program as well. 7 Region - (Kanawha (non-school sites), Boone, Logan, Calhoun): Region 7 is decking the halls with wellness programs! Several walking and water challenges continue. BCSE is implementing a holiday challenge theme with a goal to walk to Santa s Workshop located in North Pole, Colorado. H2O Go is also kicking off statewide for the Parole Officers. More Weigh to Go programming has taken place with the DOH, Engineering Division and Van Elementary in Boone county. WVU Extension Service classes (Eat Smart, Be Active) wrapped up at ABCA and a cooking demonstration was conducted at DHHR-BMS. Region 7 s holiday path glows with the guiding light of health and happiness. Happy Holidays! 8 Region 8- (Mingo, Mason, Wayne, Cabell, Lincoln, Putnam): IIn Mason County, Beale Elementary followed up the Work It Out Program with Health Coaching including the Dynaband Program. In Wayne County, Wayne County DHHR has followed up with Health Coaching. Fitness Classes began at Southside Elementary school. Culloden Elementary starts Bootcamp fitness class after the holiday break. Ashton Elementary is continuing Tri-Me program for the second month. Weight To Go will begin in Cabell County and Wayne County. 9 Region 9 - (Clay, Ritchie, Wood, Wirt, Jackson, Roane, Kanawha County Schools): Region 9 looks very promising for Some sites have started to schedule things throughout January and February. Holz Elementary has a great staff lined up for the Work It Out program. They are excited about My Pathways coming out in Other sites like the WVDRS scheduled initiatives over the next few months. Lifestyle coaching is still available and would be a great way to begin exercise. The body needs a balanced diet not only throughout the day, but to use especially at night when it does the most repairing and recovering. Soresness and Exercise (Continued from Page 3) 4. The more fit you are doesn t mean the less likely you are to get sore. Anyone will get sore due to new exercise, adding more weight, or increasing duration. Anyone and everyone will get sore at some point. 5. Thinking that you are, too sore to exercise, is a mistake. Don t repeat the same workout on two consecutive days, but it is a good idea to keep moving to help reduce the soreness. (e.g. For resistance training, it is a best practice to work different muscle groups on different days. If you work your chest and triceps on Monday, then Tuesday you may want to work the muscles in the back and biceps or do a leg workout.) 6. Eat a balanced diet year-round. This if vital to build muscles and get the most out of cardiovascular 9

PUBLIC SCHOOL SUPPORT PROGRAM AVERAGE STATE FUNDED SALARY FOR PROFESSIONAL EDUCATORS FINAL COMPS

PUBLIC SCHOOL SUPPORT PROGRAM AVERAGE STATE FUNDED SALARY FOR PROFESSIONAL EDUCATORS 2018-19 FINAL COMPS Basic Equity County Salary Salary Total Barbour 43,055.50 3,674.06 46,729.56 Berkeley 41,428.42