WTTB Week 10 Totals

Week 10 in our Walk to the Beach Fitness Challenge by the health ministry program at Woodleaf UMC brought two new participants for a total of 19 sending in numbers for the week: welcome! We are now 2/3 of the way through the challenge; only five weeks to go. Our Week 10 totals for all participants combined are 281 miles for the week and 2,782 miles for the grand total.

Here are the Week 10 numbers:

Week 10 Walk to the Beach Weekly Totals

And here are the grand totals through Week 10:

Week 10 Walk to the Beach Grand Totals

I'm glad to see so many folks stepping up to this challenge and I invite others to join on the last five weeks if you have not already done so. Any time is a good time to invest in one's health. Click here to find the details of the 2016 Walk to the Beach Fitness Challenge.

Week 11: Sleep and Sunscreen - Walk to the Beach Fitness Challenge

Week 11 Sleep & Sunscreen: Walk to the Beach Fitness Challenge

We have now reached the 2/3 mark with only five weeks remaining on Woodleaf UMC's Walk to the Beach Fitness Challenge. 

Healthy Spirit: Benefits of Sleep

Suddenly a furious storm came up on the lake, so that the waves swept over the boat. But Jesus was sleeping.  Matthew 8:24

Few passages in the Bible mention Jesus sleeping, but in this passage he was sleeping in a boat that was being tossed by a storm that frightened even seasoned fishermen. When we rest, we are then better able to face life's challenges and perhaps even calm some of the storms in our own lives. If our schedules are too busy for adequate rest, we do well to reexamine our priorities and determine what can be cut or delegated to others.

Sleep. It's that part of the schedule that we may be tempted to decrease in order to check off items on the "to do" list. Yet numerous studies indicate that adequate, quality sleep is vital to our overall physical, mental, and emotional health. One large study that looked at over 100,000 people for more than 20 years found that people who averaged less than six or more than eight hours of sleep per night tended to gain more weight. Sleep has been shown to help lessen pain, decrease risk of injury, improve thinking and memory, and boost immunity. Find specific tips to help with sleep at the National Sleep Foundation web site.

Healthy Mind: Pembroke

Pembroke, a town in Robeson County with about 3,000 people, is our next stop on the way to the beach. This city is the tribal seat of the Lumbee Indian tribe of North Carolina with nearly 90% of the city's population listing as Native American. Artifacts discovered near the Lumber River indicate this area was quite active after along a trade route connecting various areas in the Southeastern United States. Previous names for Pembroke include Shuffletown and The Settlement.

UNC Pembroke, located within the town, offers a diverse population on campus and is part of the University of North Carolina System. A U.S. News and World Report claims that UNC Pembroke is the safest campus among the UNC schools.

Henry Berry Lowrie gained much recognition among the Lumbee tribe for his leadership role of the Lowry Gang during the Civil War. Several sports figures are from Pembroke, including Nate Andrews, National League All-Star; Chris Chavis, WWE wrestler known as "Tatanka" or "The War Eagle;" and Kelvin Sampson, NBA assistant coach.

Healthy Body: Sunscreen Safety

According to the American Academy of Dermatology, estimates indicate that 20%, or one in five, people will develop skin cancer. The sun's ultraviolet radiation, sun lamps, and tanning beds can cause cancer. Sunscreen provides protection from the sun's rays. For best protection, sunscreen should be:

1. broad spectrum (protection from UVA & UVB rays)
2. SPF 30 or higher (blocks 97% of the sun's rays)
3. water resistant (up to 40 minutes in the water) or very water resistant (up to 80 minutes in the water)

Additional tips for protecting your skin outside include:

• Stay in the shade when possible.
• Avoid being in the sun when the sun's rays are stronger between 10 a.m. and 2 p.m.
• Wear protective clothing such as a wide brimmed hat, sunglasses, pants, and a long-sleeved shirt.
• Be particularly careful around water, sand, and snow because they reflect the sun's rays and can increase the chance for sunburn.
• Throw out any sunscreen that is past the expiration date. If the bottle does not have an expiration date, discard it if the sunscreen looks different or if it is three years past the date of purchase.
• Apply sunscreen 15 minutes before going outside.
• Generously apply sunscreen to exposed skin when going outside every day, even on cloudy days and in all seasons.
• Use lipstick or lip balm containing SPF 30 or higher.
• Reapply sunscreen every two hours while outside and after swimming or sweating - no sunscreen is waterproof. Products with SPF protection higher than 30 still need to be reapplied in the same manner.
• The FDA is studying spray sunscreen due to the potential for the product to be inhaled when sprayed.
• Sunscreen combined with insect repellent is not recommended because sunscreen should be reapplied every two hours while insect repellent should be reapplied less frequently.
• Avoid exposing babies younger than 6 months to the sun's rays.

For more information, visit the free resources page and sunscreen FAQ page on the American Academy of Dermatology web site.

WTTB Week 9 Totals

Week 9 totals are in. As we continue through these weeks, many participants have noticed that some weeks involve more exercise than others. Vacations, weather, allergies, illness, and many other factors can put a dent in an exercise routine. Some weeks will simply be better than others; however, I'm impressed with how folks are able to come back after one of those low weeks and keep on keeping on. It can be a temptation to simply stop if the numbers aren't where we had planned, but fitness is something to continue to focus on one day at a time.

Seventeen participants sent in totals for Week 9. Altogether, we logged 241 miles during the week with an overall grand total mileage of a little over 2453 miles. Here are how the totals map out for Week 9:

Here are weekly totals:

Here are grand totals:

Thanks for continuing to exercise weekly; we are well past the halfway mark! If any of you are interested in joining the challenge, you are more than welcome to do so. Click here for information about the 2016 Walk to the Beach Fitness Challenge.

Week 10: Is it Well with your Soul? Walk to the Beach Fitness Challenge

Is it well with your soul? Walk to the Beach Fitness Challenge Week 10

Healthy Soul: Is it well with your soul?

Beloved, I pray that all may go well with you and that you may be in health; I know that it is well with your soul.

3 John 1:2

Whenever I see this verse, I immediately think of the beloved hymn, "It is Well with My Soul." Horatio Spafford wrote this enduring hymn after numerous tragedies struck his family, leaving him and his wife to mourn the deaths of their son who died in the 1871 Great Chicago Fire and four daughters who died at sea. As Mr. Spafford traveled by boat to join Anna, his wife, after learning via telegram of the tragedy that took their daughters, he wrote the lyrics of this hymn's healing words. After having three more children, their son died of scarlet fever at age three and their church decided the family was experiencing divine punishment.

The remaining family members eventually moved to Jerusalem and formed a group called The American Colony. This group gained trust among people of varied religious faiths as they provided support for many suffering people through charitable ventures such as soup kitchens, orphanages, and hospitals. Tough times tend to make us bitter or better. This hymnist demonstrated amazing resilience despite incredible loss and serves as an inspiration to those who mourn and suffer.

Healthy Mind: Laurinburg

Laurinburg, located in Scotland County in North Carolina, is home to about 16,000 people. The city is located near the NC/SC border where the southern border of North Carolina takes a sharp southeast turn toward the Atlantic Ocean. St. Andrews University and Laurinburg Institute are located in this city nestled in the Sandhills region of southern NC. Laurinburg offers a storytelling and arts center featuring a monthly bluegrass jam, heritage projects, and more.

Numerous places in Laurinburg are on the National Register of Historic Places, such as John Blue House, Dr. Evan Alexander Erwin House, Laurel Hill Presbyterian Church, and Villa Nova. Numerous sports figures, including Lorinza Harrington, Hilee Taylor, Franklin Stubbs, and Terrell Manning have called Laurinburg home. A few other notable people from the city include Terry Sanford, politician; Bucky Covington, American Idol contestant; Woody Shaw, blues musician; and Harriet McBryde Johnson, activist for those who are disabled.

Healthy Body: Good and Bad Cholesterol

Cholesterol travels through the bloodstream by carriers made of fat and protein. Our bodies make cholesterol and we also get cholesterol through our diets. "Bad" cholesterol, or LDL, tends to build up inside of arteries similar to the way plumbing pipes can get clogged. A clot can form and become stuck in a clogged artery, which may lead to a heart attack, stroke, or decreased blood flow to the legs. "Good" cholesterol, or HDL, helps to remove bad cholesterol from the arteries.

If you have high cholesterol levels, follow your healthcare provider's recommendations. The following healthy lifestyle habits may help us enjoy higher levels of good cholesterol and lower levels of bad cholesterol without medication:

• Exercise regularly, every day if possible - Woodleaf UMC offers a variety of free exercise classes.
• Choose olive, peanut, and canola oils rather than saturated fats and trans fats.
• Substitute whole grains such as oatmeal and whole-wheat pasta instead of more highly processed grains.
• Try adding walnuts, almonds, and brazil nuts to your diet.

We offer free cholesterol checks at our annual health fair, which is scheduled for October 15 this year, 2016. Contact nurseforwoodleafumc@gmail.com or call 704-278-1888 for more info about our health ministry programs. We hope to help people find ways to enjoy being well with mind, body, and soul. The American Heart Association and Mayo Clinic have good articles with basic information about cholesterol if you would like to read more.

WTTB Week 8 Totals

Week 8 in the Walk to the Beach Woodleaf UMC fitness challenge has brought the weekly total for all 17 participants combined to 285 miles. That's the highest weekly number yet! Grand totals of all 17 participants who submitted info reached 2,203 miles. We've moved past the halfway mark and are getting closer to Wilmington every week.

Here are the week 8 totals:

Week 8 Weekly Totals for Walk to the Beach Fitness Challenge

And here are the week 8 grand totals:

Week 8 Grand Totals for Walk to the Beach Fitness Challenge

Well done! I look forward to seeing folks' numbers for next week. Woodleaf UMC offers free exercise classes four days/week and we offer a weight loss program on Thursday evenings. We'd love to have folks to join us.

Week 9: Musical Praise - Walk to the Beach Fitness Challenge

Week 9: Musical Praise - Walk to the Beach Fitness Challenge

Healthy Soul: Musical Praise

I will sing to the Lord as long as I live; I will sing praise to God while I have being.

Psalm 104:33

Music speaks a language that transcends dialects and soothes a hurting soul. The psalmist in this verse uses song to present praise. What a way to express joy, praise, grief, or love! I have had the privilege of playing the piano for worship, wedding, and funeral services. Hearing, singing, or playing music can begin a healing process from deep within us. Studies have shown that people with speech changes may be able to sing despite difficulties with talking. Music can help emotional scars begin to soften. Song reaches different areas of the brain and is associated with an increase in endorphins; we do well to tap into those areas daily. Even nature sings if we take the time to listen and allow the soothing natural tones to minister to our inner selves. I encourage all of us to enjoy the healing and strengthening power of music indoors and outdoors daily.

Healthy Mind: Old Hundred

Old Hundred, North Carolina is located 103 miles from Woodleaf United Methodist Church on our way toward Wilmington. The census lists this place as a minor civil division with a population of approximately 300 people. Although I couldn't find much about this tiny dot on the map, the name intrigues me and perhaps other folks who have spent a bit of time in many of the older hymnbooks. Old Hundred is a long meter tune usually attributed to Loys Bourgeois, a French Composer. You might have sung Psalm 100 "All People That On Earth Do Dwell" to this tune. Still unfamiliar? The tune is also commonly played, perhaps every Sunday, with the Doxology, "Praise God From Whom All Blessings Flow." Old Hundred has found its way to mainstream places such as the coronation of Queen Elizabeth II, Virgil Thomson's The Plow that Broke the Plains, Symphony No. 4 by David Maslanka, and Mark Twain's The Adventures of Tom Sawyer.

Healthy Body: Meatless Meals

Meatless meals fit in nicely with a musical theme. Go ahead and smile...it's good for you! Our health cabinet at Woodleaf UMC recently hosted a speaker who came to give information about meatless meals. A diet rich in plant foods, such as fresh fruits and vegetables, is recommended by the American Cancer Society, American Heart Association, and many other organizations. You might want to experiment with a meatless menu one day a week or more often. Legumes such as pinto beans and eggs offer an inexpensive substitute for meat. If you are looking to limit beef, you might consider lean cuts of poultry or fish. Dark, leafy veggies provide calcium and iron. Add extra nutrients to salads by topping a salad, soup, or omelet with nuts. Tofu is a meat substitute that is a master of disguise: it takes on the flavor of the food with which it is cooked.

If you are interested in exploring meatless recipes, you may wish to visit Cooking Light's Meatless Recipes for a few ideas or click here for tips on meatless meals.

WTTB Week 7 Totals

Week 7 totals are in! Seventeen participants sent me their totals for Week 7. Quite a few of you were out of town last week or this week and I am impressed to see that you remembered the fitness challenge. That's dedication! Actually, investing in one's health whatever the location or one's stage of life can produce great benefits.

Here are the weekly totals - altogether we logged a total of approximately 270 miles during Week 7:

Walk to the Beach Week 7 Weekly Totals

Here are the grand totals. Up to this point, cumulative totals for the entire group is 1,920 miles. I'm going to have change the ranges around next week because several folks are going to great right through that 200 mile mark during Week 8.

Walk to the Beach Week 7 Grand Totals

I hope all of you will join us for breakfast at Woodleaf UMC tomorrow (April 8, 2016) morning. We're going to have LOTS of choices and all for a donation for our health ministry program. You might even want to go for a walk near the church after you eat. See you tomorrow morning!

Week 8: Moving Through a Plateau - Walk to the Beach Fitness Challenge

Week 8: Moving Through a Plateau - WTTB Fitness Challenge

Week 8: Moving Through a Plateau

I encourage all participants to send me Week 7 mileage totals to be included in the data graph. This week marks the halfway point. Don't give up - you can do this!

Healthy Soul: Renewed Strength

But they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles, they shall run and not be weary, they shall walk and not faint.

Isaiah 40:31

We all experience failing strength at times, whether physically, mentally, emotionally, and/or spiritually. Eagles can spread their wings and rest on warm air currents that allow them to soar for hours. They can fly at 35-50 miles/hour yet may dive at 100 miles/hour. I can relate to the rapid speed of descent. I think it is helpful to look at life more as a marathon than a sprint. Some seasons will be blissful and amazing while others are tempered with discouragement, pain, and grief. Waiting for the Lord to renew our strength may seem difficult at times, but a "time-out" may be a necessary part of spiritual growth and can help us ascend peaks much higher than we could ever imagine.

Healthy Mind: Hamlet

Hamlet, NC is a city in Richmond County covering approximately 5 miles and housing a little over 6,000 people. It is home to the National Railroad Museum and Hall of Fame, and three major CSX rail lines run through the city. In the days when rail transportation peaked, Hamlet served as "The Hub of the Seaboard," and the city's annual festival honors the Seaboard Air Line. With a name like Hamlet, it is not surprising that the city had an opera house in which Enrico Caruso once performed.

Several people who have achieved fame call Hamlet home, including John Coltrane, jazz saxophonist; Justin Malachi, actor/writer/director; Tom Wicker, former columnist for The New York Times; Frederick C. Branch, first African American Marine officer; and J. Kenneth Lee, first lawyer for the famous Greensboro Four who participated in a sit-in during the civil rights movement; and several more.

Healthy Body: Moving Through a Plateau

Hikers are often grateful for a plateau after ascending a mountain. Resting one's legs and enjoying the scenery from a plateau can prepare a hiker for the next challenge. However, people who are working on developing healthy lifestyle habits often hit a plateau as well. This type of plateau is not nearly as enjoyable. Noticeable changes enjoyed a few weeks ago begin to slow, stop, or reverse. Sometimes the cause is easy to identify, such as lapses in healthy diet choices or decreases in exercise. In other cases, the person has not clearly changed those lifestyle choices but still experiences a time lacking in positive health gains.

When experiencing an unwanted physical plateau, examine trends or triggers that are hindering progress. Consider changes in the routine that might bring back that positive progress. Something simple such as keeping a cold pitcher of water in the refrigerator or keeping exercise clothing in a convenient place might make a big difference. It can be tempting to simply give up, but plateaus are very common and can be overcome. They can serve as learning experiences for future reference. Every day offers new opportunities; reflect on previous accomplishments and draw from those experiences in order to renew our resolve, dust ourselves off, and continue moving forward.