WTTB Week 6 Totals

Week 6 is complete and we are well into our way to Week 7 in the Walk to the Beach Fitness Challenge through the Woodleaf UMC health ministry program. Seventeen participants submitted mileage for Week 6. According to my records, altogether we have logged a little over 250 miles in Week 6 and together we have exercised a cumulative total of 1639 miles. Several have mentioned going on vacation for Easter break. Folks are more than welcome to log exercise while vacationing, whether your are walking and shopping or swimming in the ocean or wading and fishing on a trout stream, etc. That is a great way to break up the routine!

Here are Week 6 totals:

WTTB Week 6 Mileage

Here are grand totals through Week 6:

Woodleaf UMC Walk to Wilmington Grand Totals for Week 6

I encourage each of you to continue on this healthy trend. Some weeks will be better than others, but staying active reaps great health benefits!

Click here for more information about the fitness challenge.

Week 7: He Restores My Soul - Walk to the Beach Fitness Challenge

Week 7 WTTB Fitness Challenge: He Restores My Soul

Week 7: He Restores My Soul

As we begin Week 7 on Easter Sunday, I encourage all participants to turn in mileage from Week 6. We have had several people to join the challenge in the last few weeks. Anyone is welcome to join the challenge. For directions, visit our 2016 Walk to the Beach Fitness Challenge page.

Healthy Soul: He Restores My Soul

He makes me lie down in green pastures. He leads me beside still waters; he restores my soul.

Psalm 23:2-3a

Flight attendants give multiple emergency instructions before the plane takes to the sky. Adults are instructed to place emergency oxygen masks on themselves before placing oxygen masks on children. Why? Because the adult will be better able to help someone else after taking care of oneself first. The same is true for caregivers. Allowing God to minister to us daily can restore our soul and help us to face the day.

It is interesting that God makes us lie down in green pastures. Many of us find relaxation to be difficult, unfathomable, or seemingly torturous if we end up "relaxing" flat in bed due to no choice of our own.

Healthy Mind: Rockingham

Rockingham is the county seat of Richmond County in North Carolina and has a population of close to 10,000. The city was named after the Marquis of Rockingham, who was well liked for encouraging a repeal of the stamp tax in 1766. The Rockingham Speedway is located in the city along with at least ten buildings on the National Register of Historic Places. Several people who have claimed a bit of fame have called Rockingham home, such as Effie Wilder, writer; Melvin Gibson, basketball player and coach; Melvin Ingram, football player; Blind Boy Fuller, early blues artist; and Leon Levine, founder of Family Dollar, to name a few.

Healthy Body: Self-Care

Taking care of oneself reaps numerous benefits for self and others, yet many of us struggle to do this on a regular basis. Lack of self-care can be detrimental to health due to sleep deprivation, lack of healthy eating habits and regular exercise, and lack of follow-up with one's own doctor appointments or recommended treatment. Constant caregivers often experience stress and burnout.

It can be hard to fit in self-care, but the benefits are quite beneficial. Identify triggers that tend to increase stress levels and examine options for different approaches. Utilize communication skills that acknowledge and "own" one's emotions and how they affect us. Exercising 10 minutes a few times a day can produce positive benefits. Identify activities that help reduce stress, such as reading, crafts, gardening, music, art, journaling, etc. Ask for a break: identify family members, friends, church members, respite care options, and those who have offered help. If you are not a caregiver but know someone who is currently caring for someone, consider providing respite on a regular basis. Offering a 2- or 3-hour break once a week or even once a month could make a world of difference to all involved.

Find more tips at the Family Caregiver Alliance: National Center on Caregiving.

WTTB Week 5 Totals

Week 5 marks at 1/3 point within the Walk to the Beach Fitness Challenge. Seventeen folks turned in totals for Week 5 - thanks so much for keeping track of your numbers each week. I can personally vouch for some of the numbers because I have the opportunity to work out with a lot of you. Participants logged a total of over 282 miles with a grand total over 1360 miles. Oh, the places we are going!

Below are the totals for Week 5:

Week 5 WBBT Mileage

And here are the grand totals for the entire WTTB Challenge. I had predicted that we'd break the 1,000 mile mark. I wasn't disappointed!

Week 5 WTTB Grand Totals

Those who are interested in joining the Walk to the Beach Challenge are welcome to do so. Getting active and perhaps moving toward a healthier mind, body, and spirit are all benefits of this 15-week fitness challenge. Click here to find out more about our 2016 Woodleaf UMC fitness challenge.

Week 6: Full of Flavor - Walk to the Beach Fitness Challenge

Walk to the Beach Fitness Challenge Week 6: Full of Flavor

Week 6: Full of Flavor

This is a friendly reminder for WTTB participants to send in your name and week 5 mileage for the fitness challenge. I'll be glad to computer total mileage if you don't have your grand total handy.

Healthy Spirit: Full of Flavor

You are the salt of the earth; but if salt has lost its taste, how shall its saltness be restored? It is no longer good for anything except to be thrown out and trodden under food by men.
Matthew 5:13

I am amazed at the motley mix of people around me. Personalities, interests, abilities, and appearance may vary greatly from one person to another. As I read the Bible, I notice that Jesus approached people in unique ways based on individual needs, respecting various personality traits. The parable from Matthew 5 encourages us to be flavorful, full of life, a bit spicy. He does not insist that everyone become like robots, uniform in every way. Instead, we can celebrate our God-given potential, purpose, and talents when we worship Him and reach others.

Healthy Mind: Wadesboro

Wadesboro, a town of approximately 6,000 people, is located in Anson County, North Carolina. The town was originally called Newtown with a name change to Wadesboro in 1783 to honor Colonel Thomas Wade. In 1900, folks from the Smithsonian Astrophysical Observatory arrived by rail to study a total solar eclipse after determining the town's location would offer the best view in North America. Sites in Wadesboro that are on the National Register of Historic Places include the Boggan-Hammond House and Alexander Little Wing, the post office, and Wadesboro Downtown Historic District. Some movies have been filmed in nearby areas, including The Color Purple and Evil Dead II.

Healthy Body: Hypertension

Blood pressure is a measurement indicating the force exerted against blood vessel walls as the heart pumps blood. In general, normal adult blood pressure is lower than 120/80. If the top number exceeds 140 or the bottom number exceeds 90, this could indicate hypertension, also known as high blood pressure. Those with high blood pressure often do not experience any symptoms, but damage to major body systems can occur due to persistent hypertension. A physician may determine different blood pressure goals for people with certain health conditions and may prescribe medication to help control high blood pressure if lifestyle changes are ineffective.

Lifestyle changes may help to keep one's blood pressure in normal ranges. These changes include eating a healthy diet with appropriate amounts of potassium, fiber, and water. Limiting salt intake to less than 1,500 mg daily may help control blood pressure levels. As we age, we are less able to detect salty tastes when eating; instead of reaching for the salt shaker, other spices and natural flavor enhancers may provide that added kick to foods without adding excessive sodium, or salt. Not smoking and limiting alcohol consumption have numerous health benefits, one of which is enjoying a lower blood pressure. Combining regular exercise with the above lifestyle habits may help us to maintain a healthy weight. Stress can also increase blood pressure; yoga, journaling, art, music, gardening, going for a walk, etc. may help reduce stress.

Learn more about hypertension at the National Institutes of Health web site.

WTTB Week 4 Totals

Sixteen participants sent in mileage for week 4. This was a great week for getting outside, working in the yard, walking, taking exercise classes, and going to the gym for many folks! Altogether, these sixteen folks exercised a total of 271 miles, leading to a grand total from the start of the Walk to the Beach challenge of 998 miles. We'll be breaking the 1,000 grand total mark next week for sure.

Here are graphs for the weekly and total mileage from week 4:

Week 4 Walk to the Beach Weekly Totals

Week 4 Walk to the Beach Grand Totals

I am impressed with how consistently folks are getting out and getting active and look forward to seeing next week's totals. Keep on keeping on!

Week 5: Dem Bones - Walk to the Beach Fitness Challenge

Week 5 Walk to the Beach Fitness Challenge: Dem Bones

Walk to the Beach Week 5

This is a friendly reminder for participants to submit (at the church or via email) the following information:

• Your name
• Your Week 4 mileage
• Your total mileage (I'll be glad to compute this for you)

Healthy Spirit: Dem Bones Came to Life!

So I prophesied as I was commanded: and as I prophesied, there was a noise, and behold a shaking, and the bones came together, bone to his bone. Ezekiel 37:7

One verse really doesn't do it justice. I encourage everyone to read the entire chapter of Ezekiel 37 and ponder the fascinating story of the Valley of Dry Bones. You might also listen to Spirit Wind, a song by Casting Crowns. I think many people see efforts at living a healthy lifestyle and many other life struggles as deep, dark, dead, seemingly permanent valleys. We may be tempted to give up if life is not perfect. However, the Bible assures and reminds us that God is capable of accomplishing more than we could ever imagine!

Healthy Mind: Albemarle

Approximately 16,000 people call Albemarle, North Carolina home. The town is named for Albemarle County, the first county established in NC. In 1993, the town was honored as a National Main Street City. The town has several historic properties of note: Freeman-Marks House, Romanesque Revival Opera House/Starnes Jewelers Building, Isaiah W. "Buck" Snuggs House, and the Stanly County Museum. Five parks are located within the city. Morrow Mountain State Park, located east of the city, offers hiking, a natural history museum, and the restored 19th-century homesite of Dr. Frances J. Kron.

Healthy Body: Tips to Increase Calcium

Calcium is a mineral essential for bone and teeth formation and structure and plays a role in multiple essential actions that involve blood vessels, muscles, nerves, and hormones. For example, calcium helps the body regulate blood pressure and may help to prevent some types of cancer. If we do not have enough calcium intake in our diets, the body will remove calcium from the bones, leading to osteoporosis, which places the body at risk for fractures and other complications related to low calcium levels. People typically do not experience symptoms of low calcium levels in early stages. Check with your healthcare provider regarding recommended levels specific for your needs.

Milk, cheese, and yogurt are excellent dietary sources of calcium. People with lactose intolerance may find it easier to digest aged cheeses, yogurt, or lactose-reduced milk. Vegetables such as Chinese cabbage, kale, broccoli, bok choy, collards, and spinach also add calcium to one's diet. Some foods are fortified with calcium, such as cereal, fruit juice, drinks, and tofu. Dietary sources of calcium are superior to acquiring calcium through other means.

One's physician might recommend a calcium supplement if calcium levels are low. Some forms of calcium supplements, such as calcium citrate, are easier to digest, but they carry a higher price tag. Certain antacids contain calcium and are usually easy to find and may be less expensive than calcium supplements. People who regularly exceed the recommended upper limit of calcium intake may experience negative health effects; more is not always better. Vitamin D, whether absorbed from food or sunlight, helps the body to absorb calcium. 

The National Institutes of Health offers a detailed article about calcium and your health.

WTTB Week 3 Totals

Week 3 in the Walk to the Beach fitness challenge has been a busy one for many of the 15 participants who sent in totals for the week. Reports indicate that folks logged a total of 272 miles for Week 3 with a grand total for all weeks now at 710 miles. Can you feel the sand between your toes yet?

Week 3 Weekly Totals for WTTB Fitness Challenge

Week 3 Grand Totals for WTTB Fitness Challenge

Several people are close to breaking the 35-mile weekly total as well as the 75-mile grand total.

As we continue into Week 4, I have already heard many say they have been out working in the yard and enjoying the warmer weather. In North Carolina, it is not unusual to have high temperatures in the 40s and 50s and the next day for temperatures to soar into the 70s and 80s as spring comes into full bloom. I, for one, have been enjoying the extra daylight hours as we move toward the Spring Equinox. Even though we will have one less hour this weekend, I'm predicting that Week 4 will be the best yet!

Did you know that Woodleaf UMC offers free exercise classes Monday through Friday? If you would like to learn more about our exercise classes or health-related seminars, feel free to email us at nurseforwoodleafumc@gmail.com.

Week 4: Altruism - Walk to the Beach Fitness Challenge

Week 4 Altruism - Walk to the Beach Fitness Challenge

Walk to the Beach Week 4

If you are participating in the fitness challenge, this is a friendly reminder to submit:

• Your name
• Week 3 Mileage
• Total Mileage (it's okay if you don't know this - I can add the totals) 

Healthy Spirit: Altruism

But a certain Samaritan, as he journeyed, came where he was: and when he saw him, he had compassion on him, and went to him, and bound up his wounds, pouring in oil and wine, and set him on his own beast, and brought him to an inn, and took care of him. Luke 10:33-34

Throughout the day, we are often offered opportunities to help other people through a kind word, gesture, or deed. It is tempting to become indifferent, callous, or ignorant of the plight of those in our midst who suffer and need help, yet Jesus encourages His followers to demonstrate compassion. In addition to helping the one in need, being altruistic may help us to focus on those around us rather than ourselves, which may improve mental health.

Healthy Mind: Rockwell

Rockwell, North Carolina is a town of a little over 2,000 residents. Encompassing a little less than 2 miles, I found it interesting that Rockwell is home to at least 19 churches. Several sites in Rockwell are on the National Register of Historic Places, including George Matthias Bernhardt House, Grace Evangelical and Reformed Church, and Zion Lutheran Church. The east branch of the Rowan Public Library is also located in Rockwell.

Healthy Body: Sugar and Carbohydrates

A growing number of people have or are at risk for developing diabetes and must watch intake of carbohydrates. When looking at food labels, it is helpful to understand that total carbohydrates include starch, fiber, sugar, and sugar alcohols. 

• Starches include foods such as rice, wheat, corn, potatoes, barley, oats, yams, lentils, and kudzu (yep - I actually know a few folks who have eaten kudzu!). 
• Dark green vegetables and legumes are particularly high in dietary fiber. 
• Sugar may be found under several different names such as fructose, agave nectar, turbinado, high fructose corn syrup, or honey. 
• Sugar alcohols typically end in -ol, such as sorbitol or maltitol. 

Some of the best ways to cut dietary calories include limiting or eliminating sugary drinks and ensuring portion sizes are appropriate for one's nutritional needs. The American Diabetes Association web site is packed with information regarding diabetes if you are interested in learning more.

WTTB Week 2 Totals

Week 2 has seen an increase in participants in the Walk to the Beach Fitness Challenge at Woodleaf United Methodist Church! Fifteen participants turned in totals for Week 2. Below are the totals for Week 2 and also grand totals. We're on our way to the beach!

Walk to the Beach Fitness Challenge Week 2 Totals

Walk to the Beach Fitness Challenge Grand Totals

Although the weather was challenging during part of week 2, many of you were able to push through and find ways to meet fitness goals. Altogether, folks in the challenge exercised over 198 miles in Week 2 with a grand total of over 384 miles.

I'm excited to see each of your totals coming in! One's health is always a good investment. It is not too late to join the fitness challenge. Find information about the challenge and download forms here.

Also, we are having a free Advance Directives seminar at the church on March 13 at 5:30. North Carolina recently approved new short forms that are more simple and easy to understand. Call 704-278-1888 or email nurseforwoodleafumc@gmail.com for more information or to reserve your seat.