3D WELLness 4 LIFE

2011-12-31T06:53:00.000-08:00

LIVE HEALTHY SUNNYBROOK:

100 Day WELLness Challenge!!

January 23 to May 1, 2012 Change Your Choices. Change Your LIFE

If your 2012 goals and resolutions are to Lose weight, Build muscle and Tone your body, Improve your energy level, and Improve your Quality of LIFE, then this is the Team Based Wellness Challenge for YOU and Your Small Group.

Who Should Get Involved? Live Healthy Sunnybrook/ Iowa 2012 will help LIFE groups (Sunnybrook small groups), families, or individuals within Sunnybrook Community Church JUMP START their healthy lifestyle habits to help you meet and stay accountable to your New Year’s Resolutions and Goals for 2012!

To be successful it is important to daily ASK Jesus for direction, and self control in this transformational process of your Body, Mind, and Spirit!

New for 2012: For the first 100 people who register to take part in Live Healthy Sunnybrook (Iowa), you will receive an Eating and Exercise Tracker, to map out and track your habits of physical activity, nutrition, drinking water, moods, sleep, fruit and vegetable servings, that will help your weekly tracking online for the 100 day wellness challenge, Live Healthy Sunnybrook (Iowa)!

We will also be giving away randomly for those who sign up for Live Healthy Sunnybrook; 10 “Daily Dose of Health” Action Steps to Wellness personal pocket-size calendars for 2012, AND 5 full size Daily Dose of Health Calendars from the American Institute of Preventive Medicine, to help encourage and empower your bodies transformation in 2012!

WELLness Ministry Mission: “To Daily Honor God with my Whole Self (Body, Mind, and Spirit) as a “Living Sacrifice”, a Temple that is Holy and Pleasing to God. We do this to be the hands and feet of Jesus within my family, Sunnybrook Community Church, in my workplace, across Siouxland, and the World.”

What is Live Healthy Sunnybrook (Iowa) (LHI)? Live Healthy Iowa/ Sunnybrook is a FUN, team-based “100 Day Wellness Challenge” designed to promote the healthy lifestyle habits of daily physical activity and healthy eating habits. LHI is a state wide program that started in 2002 by the Iowa Sports Foundation and is locally sponsored by the Iowa Health System (St. Luke’s is the local affiliate hospital), Hy-Vee, Iowa Dept of Public Health, ISU Extension and others. LHI is also part of the state wide initiative to make Iowa the healthiest state.

Live Healthy Iowa is giving away incentive prizes including gift cards, ipods, bikes, and a Carribean cruise for two to participants throughout the 100-day challenge who complete their weekly online weight and physical activity minutes updates each week throughout the 100 day wellness program.

Sunnybrook Community Church at Day 100 will award Team and Individual incentive prizes for the top teams with the highest percentage of weight loss average and the team that logs the highest number of physical activity minutes/ hours average. Teams must have between 5 to 10 people to be able to win the team incentive awards and each member of your team must be at least 13 years old.

We will also award individual incentives to the top individual leaders (male and female) in the following 4 categories; 1) Male and Female with the Highest pounds of Body Fat Loss 2) Male and Female with the Highest number of Physical Activity Minutes 3) Male and Female with the most Muscle Gained (Past winners have all attended Pump and Praise at Sunnybrook) and 4) Male and Female with the most Inches of Body Fat Lost

NOTE: To win most muscle gained and most inches of body fat lost incentives you MUST attend the beginning and final “Know Your Numbers” sessions at Sunnybrook Community Church.

In 2011, Sunnybrook Community Church had 55 people involved on 9 teams who lost 294 pounds with a percentage of body weight lost average of 3.42%, and total physical activity time of 4,199 hrs for 16,797 miles of physical activity.

The Biggest Loser (Champion) at Sunnybrook Community Church for 2011 was Bill Tulip losing 12.56% of his body weight!

The team champions for % weight loss were the Sioux City Slims led by Bill Tulip with a 5.80% weight loss average, and Team champions for Minutes of physical activity average was Flab-U-Less Seven led by Courtney Haverdink with 7,522 minutes or 125.4 hrs of physical activity average per team member!!

When: Live Healthy Iowa/ Sunnybrook “100 Day WELLness Challenge” runs from January 23rd to May 1st, 2012

Here's How To Get Involved in Live Healthy Iowa/ Sunnybrook 2012:

* Pick up Live Healthy Sunnybrook handout, and Live Healthy Iowa brochure at the Information Desk at Sunnybrook!

1. Put together a Team of 5-10 people from your Sunnybrook LIFE group (small group), family, or friends from Sunnybrook Community Church, or your neighborhood, or workplace. You must be at least 13 years old to take part in this wellness challenge.

2. Select a Team Captain, and choose a team name, gather each team members valid e-mail address, and T-shirt sizes.

3. Your team captain will register your team online at www.livehealthyiowa.org between Dec 20^th, 2011 to Jan 22nd 2012 before midnight. Live Healthy Iowa starts on Monday, January 23^rd, 2012!

Registration is only $20 per participant OR $15 with the Hy-Vee discount promotional code (see below LH2468).

Ø NOTE: Your team captain will pay online with a credit card for your teams cost, then they will get reimbursed from team members.

Use the Group ID of LHISUNNYBROOK when registering your team online, and

The Hy-Vee Code of LH2468 for a $5 discount when your team captain registers your team online.

Your team may compete in one or both divisions for this 100 day wellness challenge (see options below); 1) Weight Loss Division, and/ or 2) Minutes of Physical Activity Division or Compete in Both divisions.

1) Weight Loss Division that is based on the total % weight loss average by the team. Honor weight will be submitted and reported online weekly, (typically each Friday of the 100 day wellness challenge) at your personal dashboard that will be setup at www.livehealthyiowa.org with your personal username (email address) and password.

2) Minutes of Physical Activity Division. Each team member records their weekly minutes of physical activity and/ or exercise, that is outside of their normal work/ daily activities (such as exercise time, walking, scooping snow, work projects around the house, mowing your lawn, taking the stairs instead of the elevator, cleaning the house, etc.), and this number of physical activity minutes is also recorded online each Friday.

--Call or email Nicole Bruce at Live Healthy Iowa at 888-777-8881 ext. 118 or nicole@livehealthyiowa.org, or Traci Kepley ext. 111 traci@livehealthyiowa.org for more information and to answer your questions.

4. (Last Step) Attend a “Know Your Numbers” session at Sunnybrook Community Church in Mother/ Baby area behind glass in back of Auditorium, or behind the Information Desk, on any of the following 3 dates;

Wednesday January 18th from 5 to 7pm (Mother/ Baby area of Auditorium) OR
Saturday Jan 21st from 9am to 11am (Behind Info Desk), OR
Sunday Jan 22^nd between the services OR after 2^nd service (Behind Info Center)
to determine your weight, blood pressure, body composition (fat vs muscle), BMI (body mass index) and inches (waist, and hips for females, and waist and chest for males).

For more information or to get your questions answered Regarding Live Healthy Iowa/ Sunnybrook contact; Erik Nieuwenhuis at 712-293-1625 or ErikNie@msn.com or become Erik’s friend on facebook.

Let’s Encourage and Challenge Each Other Daily to

“LIVE Healthy Sunnybrook” in 2012, and for LIFE!

So that WE can be the hands and feet of Jesus across Siouxland, within our Family’s and Workplaces, and across the Sunnybrook Community Church Family, and the World!!

Pump and Praise Winter and Spring Schedule 2012

2011-12-31T06:41:00.000-08:00

Pump and Praise ®

Winter and Spring Schedule 2012 January to May 2012

PUMP and Praise® is a Total Body FUN, Functional, Encouraging, and FREE Circuit Training class for all ages that can be tweaked to your current fitness level. You have an encouragement partner (your wingman) at each class that will push you to “Do Your Best”!! Each 3D functional circuit training class is between 30 stations during the week and up to 45 stations (or done in a large group format) on Saturdays to build cardiovascular fitness and endurance, muscular strength and power, flexibility, and improved balance and stability using various tools/ equipment from Dumbbells, Medicine balls, Kettlebells, Jump ropes, Training Ropes, Mini hurdles, JC Quad bands, Theraband, BOSU, PB Disc Pillows, Boxing gloves, Reebok Steps and more for you to progress your WELLness level, improve your quality of life, and LIVE each day with VITALITY!!

We meet 3 mornings a week in the Sunnybrook Community Church gym (4501 Sunnybrook Drive across from Target/ Lowe’s). Everyone is WELCOME!! Invite your friends, family, co-workers, and neighbors. Make the winter and spring of 2012 the start or continuation of your Transformation Journey for your Body, Mind and Spirit!!

Mission: To daily offer God your whole self (body, mind and spirit) as a “living sacrifice,” a temple (your body) that is holy and pleasing to God. We do this daily to be the hands and feet of Jesus within your family, your workplace, the Siouxland Community, and the world!!

PUMP & PRAISE® Winter and spring schedule 2012

Tuesday 5:30 a.m. Thursday 5:30 a.m. Saturday 8:00 a.m.

Jan 3 Jan 5 Jan 7

Jan 10 Jan 12 Jan 14

Jan 17 Jan 19 Jan 21

Jan 24 Jan 26 Jan 28

Jan 31 Feb 2 Feb 4

Feb 7 Feb 9 Feb 11

Feb 14 Feb 16 Feb 18

Feb 21 Feb 23 Feb 25

Feb 28 March 1 March 3

March 6 March 8 March 10

March 13 March 15 March 17

March 20 March 22 March 24

March 27 March 29 March 31

April 3 April 5 April 7 – No Class

April 10 April 12 April 14

April 17 April 19 April 21

April 24 April 26 April 28

May 1 May 3 May 5

May 8 May 10 May 12

All sessions are 45 minutes. This class is FREE, and Everyone is Welcome!! We hope to see and your family, friends, and co-workers in 2012!!

Pump and Praise® is part of the Sunnybrook WELLness Ministry --Visit our Wellness Ministry Blog at http://3dwellness4life.blogspot.com or the You may also ask to Friend, Erik Nieuwenhuis, on Facebook for any changes in schedule.

For more info contact Erik Nieuwenhuis at 293-1625 or ErikNie@msn.com.

2011-05-17T06:26:00.000-07:00

LIVE HEALTHY SUNNYBROOK:
100 Day WELLness Challenge Results!!
January 20---April 29, 2011

Change Your Choices. Change Your LIFE

For 100 days, 55 people formed 9 teams and took part in “Live Healthy Sunnybrook”, a 100 day wellness challenge to promote and encourage the healthy lifestyle habits of increasing daily physical activity, healthy nutrition, and weight loss. Sunnybrook participants lost 294 pounds for a weight loss percentage average of 3.42 %.

They logged 4,199 hours and 25 minutes of physical activity for a total of 16,797 miles. The American Discovery Trail winds 5,048 miles across the United States from Delaware to California and the Sunnybrook participants walked on this trail 3.33 times. Outstanding job and wonderful transformations “one choice at a time”, and one day at a time for this 100 day wellness challenge!

Participants made changes to their everyday lifestyle habits such as; Eating a healthy breakfast daily, started drinking 40+ ounces of water or more each day, Eating more fresh fruits and vegetables working towards 3 to 5 or more servings/ day, reduced or stopped drinking soda/ pop/ as much coffee, Reduced unhealthy snacking between meals, Reduced eating “fried fast foods”, Increased daily physical activity by attending PUMP and Praise at Sunnybrook or at 4 Seasons/ YMCA or Home. They discovered how gradual and small changes in their lifestyle habits can make a HUGE impact on your health, daily energy level, and quality of LIFE!!

Keep up the GREAT work and don’t forget to “tell your story” of Why your health is important to you, to your family, co-workers, neighbors, and those you meet each day? Educate, inspire, and encourage others on your lifestyle habit success to inspire others to improve their health, vitality, and quality of life!!

Sunnybrook Teams competing in 2011:
1) Flab-U-Less Seven Team Captain- Courtney Haverdink
2) Sioux City Slims Team Captain- Bill Tulip
3) Temples in Transformation Team Captain- Erik Nieuwenhuis
4) Team Awesome Team Captain- Tiffany Bligh
5) Lost and Found Team Captain- Sue Wolcott
6) The Fantastic Five Team Captain- Angela Uher
7) Chicks Having Fun Team Captain- Janet Coon
8) Something Unexpected Team Captain- Tracy Swearingen
9) Soar with Eagles Team Captain- Laura Steenhagen

Total Pounds LOST = 294 pounds
Percentage of Body Weight Lost Average = 3.42%
Total Physical Activity Time = 4,199 hours (466 hrs and 36 min—Team Average)
16,797 miles of physical activity completed and logged online

Team Champions for % of Weight Loss Average:
Top Team will receive a $100 gift certificate to restaurant, store, fun event of their choice OR Cause to donate to—Congratulations for all of your hard work!!
1) Sioux City Slims led by Bill Tulip 5.80 was Winning Team
2) Temples in Transformation led by Erik Nieuwenhuis 3.68
3) Lost and Found led by Sue Wolcott 3.43
4) Team Awesome led by Tiffany Bligh 3.11
5) Flab-U-Less Seven 3.04

Team Champions for Physical Activity Minutes/ Hours average per person

on the team
Top Team will receive a $100 gift certificate to restaurant, store, fun event of their choice OR Cause to donate to—Congratulations for all of your hard work!!
1) Flab-U-Less Seven led by Courtney Haverdink 7,522 Min/ 125.4 Hours
2) Temples in Transformation led by Erik Nieuwenhuis 6,611 Min/ 110.2 Hours
3) Team Awesome led by Tiffany Bligh 6,215 Min/ 103.6 Hours
4) The Fantastic Five led by Angela Uher 4,749 Min/ 79.2 Hours
5) Chicks Having Fun led by Janet Coon 4,336 Min/ 72.3 Hours

Individual WELLness Champions (Male and Female):
Top Winners (male and female) in each category will receive a $25 gift certificate to restaurant, store, fun event of their choice OR Cause to donate to—Congratulations for all of your hard work!!

The Biggest Loser (Champion) at Sunnybrook Community Church for 2011 was Bill Tulip losing 12.56% of his body weight!!

1) Pounds of Fat Lost
Men Women
1) Bill Tulip 17.7 pounds 1) Amber Kramer 11.1 pounds
2) Chad Eisenga 17.5 pounds 2) Kristie Van Wyk 8.2 pounds
3) Chuck Smoley 17.4 pounds 3) Tiffany Bligh 6.5 pounds

2) Pounds of Muscle Gained (PUMP and Praiser’s!)
Men Women
1) Erik Nieuwenhuis 5.2 pounds 1) Angela Uher 4.4 pounds
2) Mike Nelson 1.8 pounds 2) Michelle Eyer 4.1 pounds
Check out Summer Schedule at the Information Center, online or at Pump and Praise!

3) Most Inches of Body Fat Lost
Men Women
1) Chad Eisenga 12 inches (8 waist) 1) Tiffany Bligh 7.25 inches (5.25 waist)
2) Bill Tulip 10 inches (7 waist) 2) Amber Kramer 6.1 inches (4.1 waist)
3) Jim Wolcott 7 inches (4.5 waist) 3) Carrie Larson 5.5 inches (2.5 waist)

4) Most Physical Activity Time (Hrs and Minutes)
Men Women
1) Eddie Lofland 328 hrs 10 min 1) Sarah Nelson 304 hrs
2) Mike Nelson 253 hrs 2) Cherie Broll 165 hrs 50 min
3) Erik Nieuwenhuis 209 hrs 45 min 3) Jenilyn Nieuwenhuis 118 hrs 30 min

WELLness Ministry Mission: “To Daily Honor God with my Whole Self (Body, Mind, and Spirit) as a “Living Sacrifice”, a Temple that is Holy and Pleasing to God.

We do this to be the hands and feet of Jesus within my family, workplace, within Sunnybrook Community Church and the Body of Christ, across Siouxland, and the World.”
Romans 12:1-2, 1 Corinth 3:16-17

Check out the Sunnybrook Community Church’s WELLness Ministry blog at www.3dwellness4life.blogspot.com or join the
Facebook Group: at 3dWellness4Life
Or become Erik Nieuwenhuis’s friend on Facebook

2011-05-17T06:23:00.000-07:00

Pump and Praise ®
Spring and Summer Schedule 2011 May to August 2011

Pump and Praise® is a FUN, Functional, Encouraging, and FREE Circuit Training Fitness Class to build cardiovascular fitness and endurance, muscular strength and power, and improved balance and stability that can be tweaked for ALL Ages, and challenge your current fitness level.

You have an encouragement partner (your wingman) at each class that will push you to “Do Your Best”!! Each 3D Functional circuit training class is between 30-40 stations using various tools/ equipment from Dumbbells, Medicine balls, Kettlebells, Jump ropes, Training Ropes, Mini hurdles, JC Quad bands, Theraband, BOSU, PB Disc Pillows, Boxing gloves, Reebok Steps and more for you to progress your WELLness level and LIVE each day with vitality!!

Everyone is WELCOME!! Invite your friends, family, co-workers, and neighbors. Make 2011 the Year of Transformation for your Body, Mind and Spirit!!

PUMP & PRAISE® Spring and Summer schedule 2011

Tuesday 5:30 a.m. Thursday 5:30 a.m.
May 17 May 19
May 24 May 26
May 31 June 2
June 7 June 9
June 14 June 16
June 21 June 23
June 28 June 30
July 5 July 7
July 12 July 14
July 19 July 21
July 26 July 28
August 2 August 4
August 9 August 11
August 16 August 18

For more info contact Erik Nieuwenhuis at 293-1625 or ErikNie@msn.com.

2011-01-03T13:09:00.000-08:00

For the First 15 Teams who sign up for LIVE Healthy Sunnybrook (Live Healthy Iowa online 100 day wellness challenge), each team will receive 1 copy of the book, "Eat Right for LIFE" by Dr. Ann Kulze MD which was recently published by WELCOA (The Wellness Council of America) out of Omaha, NE and printed locally by Anderson Bros Printing.

See below post for more details on Live Healthy Sunnybrook, 100 day wellness challenge and Let's LEAD Siouxland in Making WISE daily choices in regards to our Body, Mind, Emotions, and Spirit's health daily!!

2011-01-03T12:37:00.000-08:00

Pump and Praise ®
Winter and Spring Schedule 2011

January to May 2011

PUMP and Praise® is a Total Body WELLness (Body, Mind and Spirit) FUN, Functional, Encouraging, and FREE Circuit Training class for all ages that can be Tweaked to your current fitness level.

You have an encouragement partner (your wingman) at each class that will push you to “Do Your Best”!! Each 3D Functional circuit training class is between 30 stations during the week and up to 45 stations on Saturdays to build cardiovascular fitness and endurance, muscular strength and power, flexibility, and improved balance and stability using various tools/ equipment from Dumbbells, Medicine balls, Kettlebells, Jump ropes, Training Ropes, Mini hurdles, JC Quad bands, Theraband, BOSU, PB Disc Pillows, Boxing gloves, Reebok Steps and more for you to progress your WELLness level and LIVE each day with vitality!!

We meet 3 mornings a week in the Sunnybrook Community Church gym. Everyone is WELCOME!! Invite your friends, family, co-workers, and neighbors. Make the winter and spring of 2011 the start or continuation of the Transformation Journey for your Body, Mind and Spirit!!

Mission: To daily offer God my whole self (body, mind and spirit) as a “living sacrifice,” a temple (your body) that is holy and pleasing to God. We do this daily to be the hands and feet of Jesus to my family, within the Body of Christ, my workplace, the Siouxland Community, and the world!!

PUMP & PRAISE® Winter and spring schedule 2011

Tuesday 5:30 a.m. Thursday 5:30 a.m. Saturday 8:00 a.m.
Jan 4 Jan 6 Jan 8
Jan 11 Jan 13 Jan 15
Jan 18 Jan 20 Jan 22
Jan 25 Jan 27 Jan 29—No Class
Feb 1 Feb 3 Feb 5
Feb 8 Feb 10 Feb 12
Feb 15 Feb 17 Feb 19
Feb 22 Feb 24 Feb 26
March 1 March 3 March 5
March 8 March 10 March 12
March 15 March 17 March 19
March 22 March 24 March 26
March 29 March 31 April 2
April 5 April 7 April 9
April 12 April 14 April 16
April 19 April 21 April 23—No Class
April 26 April 28 April 30
May 3 May 5 May 7
May 10 May 12 May 14—Last Class before Summer

All sessions are 45 minutes. This class is FREE, and Everyone is Welcome!!

Pump and Praise® is part of the Sunnybrook WELLness Ministry --Visit our Wellness Ministry Blog at http://3dwellness4life.blogspot.com/ or the 3dwellness4life Group on Facebook.

For more info contact Erik Nieuwenhuis at 293-1625 or ErikNie@msn.com.

2010-12-12T11:34:00.002-08:00

LIVE HEALTHY SUNNYBROOK:
100 Day WELLness Challenge!!
January 20---April 29, 2011 Change Your Choices. Change Your LIFE

If your 2011 goals and resolutions are to Lose weight, Build muscle and Tone your body, Improve your energy level and Quality of LIFE, then this is the Team Based Wellness Challenge is for YOU.

This will help adults of all ages to feel better, look better, and live longer, healthier lives! and allow you to serve God with your Whole Self (Body, Mind and Spirit) daily as a “living sacrifice”.

New for 2011: For the first 15 teams that register from Sunnybrook, each team will receive one copy of the new book “Eat Right for Life” by Dr. Ann Kulze MD. Each team will share this resource during the 100 day challenge and then decide who on their team should win this resource at the end of the challenge. See Sunnybrook library for copies of this book (two are available for checkout in library).

WELLness Ministry Mission: “To Daily Honor God with my Whole Self (Body, Mind, and Spirit) as a “Living Sacrifice”, a Temple that is Holy and Pleasing to God. We do this to be the hands and feet of Jesus within my family, Sunnybrook Community Church, in my workplace, across Siouxland, and the World.”

What is Live Healthy Iowa “Sunnybrook” (LHI)? Live Healthy Iowa/ Sunnybrook is a FUN, team-based “100 Day WELLness Challenge” designed to promote the healthy lifestyle habits of daily physical activity and healthy eating habits. LHI is a state wide program that started in 2002 by the Iowa Sports Foundation and is locally sponsored by the Iowa Health System (St. Luke’s is the local affiliate hospital), Hy-Vee, Iowa Dept of Public Health, ISU Extension and others.

To Celebrate it’s 10th Anniversary, Live Healthy Iowa is giving away incentive prizes including gift cards, ipods, bikes, and a Carribean cruise for two to participants throughout the 100-day challenge who complete their weekly online weight and physical activity minutes updates each week throughout the program.

In 2010, Sunnybrook Community Church had 5 teams and 31 people involved who lost 174 pounds with a percentage of body weight lost average of 3.15%, and total physical activity time of 2,625 hr for 10,500 miles of physical activity. The team champions for % weight loss were JungeKolarDinks with a 5.28% average and Team champions for Minutes of physical activity average was Temples in Transformation with 6,959 miles of physical activity!!

Who Should Get Involved? Live Healthy Iowa/ Sunnybrook 2011 will help LIFE groups (Sunnybrook small groups), families, or individuals within Sunnybrook Community Church JUMP START their healthy lifestyle habits to help you meet and stay accountable to your New Year’s Resolutions and Goals for 2011!

To be successful it is important to daily ASK Jesus for direction, and self control in this transformational process.

When: Live Healthy Iowa/ Sunnybrook “100 Day WELLness Challenge” runs from January 20th to April 29th, 2011

Here's How To Get Involved in Live Healthy Iowa/ Sunnybrook 2011:
* Pick up Live Healthy Sunnybrook information at Information Desk at Sunnybrook!
1. Put together a Team of 5-10 people from your Sunnybrook LIFE group (small group), family, or friends from Sunnybrook Community Church, or your neighborhood, or workplace. You must be at least 13 years old to take part in this wellness challenge.
2. Select a Team Captain, and choose a team name, gather each team members valid e-mail address and T-shirt sizes.
3. Your team captain will register your team online at www.livehealthyiowa.org between Dec 15th 2010 to Jan 19th 2011.

Registration is only $20 per participant with FREE shipping OR $15 with Hy-Vee discount promotional code. To receive a $5 discount per team member enter the promotional code (see online Dec 15th) into the promotional code box (only 1 needed per team). This code can be found online at www.hyvee.com on December 15th 2010 provided by Hy-Vee Food Stores. Make any checks out to “Sunnybrook Community Church” and in the memo line of the check write “Live Healthy Iowa/ Sunnybrook”.

Use the Group ID of LHISUNNYBROOK when registering your team online.

4. Team Captains turn your team’s registration money into the Sunnybrook Community Church office (c/o Tiffany Bligh) or Erik Nieuwenhuis Wellness Ministry Leader by Wednesday January 19th, 2011. Thank you!!

--Your team may compete in one or both divisions for this 100 day wellness challenge (see options below);

1) Weight Loss Division that is based on the total % weight loss average by the team. Honor weight will be submitted and reported online weekly, (typically each Friday of the 100 day wellness challenge) at your personal dashboard that will be setup at www.livehealthyiowa.org with your personal username (email address) and password.

2) Minutes of Physical Activity Division. Each team member records their weekly minutes of physical activity and/ or exercise, that is outside of their normal work/ daily activities (such as exercise time, walking, scooping snow, work projects around the house, mowing your lawn, taking the stairs instead of the elevator, cleaning the house, etc.), and this number of physical activity minutes is also recorded online each Friday.

--Call or email Nicole Bruce at Live Healthy Iowa at 888-777-8881 ext. 118 or nicole@livehealthyiowa.org for more information and to answer your questions.

5. (Last Step) Attend a “Know Your Numbers” session at Sunnybrook Community Church behind the Information Desk on any of the following 3 dates;
· Saturday Jan 15th from 9am to Noon, OR
· Sunday Jan 16th between the services OR
· Wednesday January 19th from 5 to 7pm to determine your weight, blood pressure, body composition (fat vs muscle), BMI (body mass index) and inches (waist, hips, thighs, chest and bicep).

What Is In It For Me?—For Only $20 ($15 per person with the Hy-Vee promotional code noted above) You will Receive

Make any checks out to “Sunnybrook Community Church” and in the memo line of the check write “Live Healthy Iowa/ Sunnybrook”

--Live Healthy Iowa T-Shirts for each team member which are sent to the Team Captain’s home address starting in February, 2011
--Personal tracking log for nutrition, and physical activity online at LHI website from your very own personal dashboard
--You will receive a One year's FREE subscription to a health/ fitness magazine such as; Fitness magazine, Men’s Journal, Heart-Healthy Living, Ladies Home Journal, Parents, Motor Trend and others
--Chances to win individual and team incentive prizes from LHI and Sunnybrook Community Church (See below how prices will be determined)
--Access to online health tools such as; Healthy recipes, Fitness plans, Workout videos, Event calendar, Community, and Healthy Lifestyle section and more
--Weekly physical activity, nutrition and recipe tips via e-mail each Thursday of the 100 day wellness challenge
--Team Leaderboard where you can follow and track where your team ranks within Sunnybrook Community Church, Sioux City, Woodbury County and across Iowa during the LHI 100 day challenge

Sunnybrook Community Church at Day 100 will award Team and Individual incentive prizes for the top team with the highest percentage of weight loss average and the team that logs the highest number of physical activity minutes/ hours average. Teams must have between 5 to 10 people to be able to win the team incentive awards and each member of your team must be at least 13 years old.

We will also award individual incentives to the top individual leaders (male and female) in the following categories; 1) Male and Female with the Highest percentage of weight loss 2) Male and Female with the Highest number of physical activity minutes 3) Male and Female with the most muscle gained and 4) Male and Female with the most inches of fat lost

NOTE: To win most muscle gained and most inches of fat lost incentives you MUST attend the beginning and final “Know Your Numbers” sessions at Sunnybrook Community Church.

For more information or to get your questions answered Regarding Live Healthy Iowa/ Sunnybrook contact; Erik Nieuwenhuis at 712-293-1625 or ErikNie@msn.com

Let’s Encourage and Challenge Each Other Daily to “LIVE Healthy SunnyBrook” in 2011, and for LIFE!

So that WE can be the hands and feet of Jesus across Siouxland, within our Family’s and Workplaces, and across the Sunnybrook Community Church Family and the World!!

2010-12-12T11:34:00.001-08:00

2010-09-15T19:44:00.000-07:00

Pump and Praise ®
Fall and Winter Schedule 2010 September to December 2010

PUMP and Praise® is a Total Body WELLness (Body, Mind and Spirit) FUN, Functional, Encouraging, and FREE Circuit Training class for all ages that can be Tweaked to your current fitness level. You have an encouragement partner (your wingman) at each class that will push you to “Do Your Best”!!

Each 3D Functional circuit training class is between 30 stations during the week and up to 45 stations on Saturdays to build cardiovascular fitness and endurance, muscular strength and power, and improved balance and stability using various tools/ equipment from Dumbbells, Medicine balls, Kettlebells, Jump ropes, Training Ropes, Mini hurdles, JC Quad bands, Theraband, BOSU, PB Disc Pillows, Boxing gloves, Reebok Steps and more for you to progress your WELLness level and LIVE each day with vitality!!

We meet 3 mornings a week in the Sunnybrook Community Church gym. Everyone is WELCOME!! Invite your friends, family, co-workers, and neighbors. Make the fall of 2010 the start or continuation of the Transformation Journey for your Body, Mind and Spirit!!

Mission: To daily offer God my whole self (body, mind and spirit) as a “living sacrifice,” a temple (your body) that is holy and pleasing to God. We do this daily to be the hands and feet of Jesus to my family, within the Body of Christ, my workplace, the Siouxland Community, and the world!!

PUMP & PRAISE® FAll and Winter schedule 2010

Tuesday 5:30 a.m. Thursday 5:30 a.m. Saturday 8:00 a.m.
Sept 7 Sept 9 Sept 11
Sept 14 Sept 16 Sept 18
Sept 21 Sept 23 Sept 25
Sept 28 Sept 30 Oct 2
Oct 5 Oct 7 Oct 9
Oct 12 Oct 14 Oct 16
Oct 19 Oct 21 Oct 23
Oct 26 Oct 28 Oct 30
Nov 2 Nov 4 Nov 6
Nov 9 Nov 11 Nov 13
Nov 16 Nov 18 Nov 20
Nov 23 Nov 25—No Class Nov 27—No Class
Nov 30 Dec 2 Dec 4
Dec 7 Dec 9 Dec 11
Dec 14 Dec 16 (Last Day P/P for 2010!!)

All sessions are 45 minutes. This class is FREE, and Everyone is Welcome!!

Pump and Praise® is part of the Sunnybrook WELLness Ministry --Visit our Wellness Ministry Blog at http://3dwellness4life.blogspot.com or the 3dwellness4life Group on Facebook.

For more info contact Erik Nieuwenhuis at 293-1625 or ErikNie@msn.com.

2010-07-29T19:18:00.000-07:00

Lifestyle Habits and Exercises for a Healthy Spine (Lower back)
By Erik Nieuwenhuis MS, PT Work Injury Prevention Specialist and Health Coach at St. Luke’s 712-279-1842 Nieuween@stlukes.org

Ten habits for a healthy spine (lower back) for improved Quality of LIFE are;
1) Maintain a Healthy Weight and Body Composition (muscle versus fat weight) for your age and height
2) WorkSmart and use Proper lifting mechanics with feet wider than shoulder width apart and staggered stance for improved balance and stability to protect your back and shoulders
3) Have your chair adjusted properly to support your lower and mid/ upper back daily
4) Maintain good and upright posture, whether standing or sitting, with head up, shoulders back, and abdominal muscles and gluteal muscles slightly contracted
5) Strengthen your lower back, mid to upper back, and Abdominal muscles (CORE muscles) 2-3 times each week in three planes of motion
6) Strengthen Hip and Leg muscles (CORE muscles) in three planes of motion 2-3 days each week to protect your lower back
6) Perform daily 3D WorkSmart flexibility of your entire body from head to toe, especially f7cusing on your hips, calves, and thoracic spine (mid back) and shoulders flexibility
8) Reduce stress (deep breathing, be physically active daily, eat healthy, and Pray) and Live your daily life with a positive “I can do it” attitude!!
9) Warm up before you start the workday, play your favorite sport, or prior to any physical activity
10) Buy a supportive and good mattress and bed for proper daily recovery and rest (7-8 hrs/ day)

For the month of July I’ve got three excellent strength training exercises to strengthen your core (hips/ lower back/ abdominals and legs), that will improve your height “make you stand up taller”, breathe easier, and reduce your risks of lower back pain or injury for improved quality of LIFE!!

If you sit for 6 or more hours each workday, these three strength and balance exercises below and the worksmart stretches noted in the warm up below are very important for the health and vitality of your lower back.

For your warm up, I would recommend stretching your calf, hamstring, hip flexors, piriformis, and groin/ hip adductor muscles in three dimensions noted from the WorkSmart Stretching Plan Poster from St Luke’s Health System. You may contact Erik Nieuwenhuis MS, PT to see how to get this WorkSmart Stretching plan poster and/ or handout for your workplace, office or yourself at Nieuween@stlukes.org. See WorkSmart stretching plan posters at all of the 4 Seasons Health Club locations across Siouxland.

The first strength training exercise is called the 1) Sumo Squat. Stand with your feet wider than shoulder width apart and both knees and toes pointed away from each other to the outside (toed out posture). Keep your head up (eyes looking straight ahead) and your upper body and trunk upright throughout this entire exercise. Hold both of your hands together hanging straight down towards the floor, and slowly squat down towards the floor as far as you can comfortably and slowly return to the start position. Repeat this exercise 8-12 repetitions or to fatigue. I like to tweak this exercise by holding a dumbbell (or kettlebell and hold the handle) with both hands wrapped around one side/ or end of the dumbbell and the other end hanging down towards the floor. You will really feel your hamstrings and glut’s with this exercise. Another tweak is to add a staggered stance with either your Right or Left foot forward and repeat this exercise.

The second strength training exercise is called the 2) Posterior Lunge. Stand up tall and step backwards (lunging) with your right foot, letting your right toes come into direct contact with the floor (don’t step or lunge backwards with your foot flat, have your toes pointed down and most of your weight should be on your front foot) and your arms at your sides towards the floor OR out to the sides of your trunk to increase your balance and stability. Repeat this posterior (backward) lunge for 8 to 12 repetitions and then repeat this for your left side. Perform this exercise slowly and with good body control, as your balance will be challenged, and try to hold the end range of the posterior lunge for 1-2 seconds. This is an outstanding exercise to activate those hamstrings and gluteal muscles which go to sleep the longer you sit and this exercise really wakes them up. You also stretch your hip flexor in the sagital plane of the opposite side non lunging leg, which also greatly helps to reduce biomechanical stress to the lower lumbar spine, facet joints, and discs.

Lastly, I recommend the 3) One Leg Deadlift (balance and reach) with a dumbbell, kettlebell or no weight at all to start. This exercise is excellent and should be done very slowly and controlled for your safety. Start by standing and balancing on your Right foot (toes pointed straight to slight toe out) with both of your hands held together hanging inline with your belly button. Slowly reach down towards the floor with both hands in front of your Right foot trying to keep your Right leg slightly flexed (or bent) and your spine as straight as you can and your left leg will extend behind you to help assist with counterbalancing your body…go as low as you can comfortably. Now return to starting position balancing on one foot (right) and repeat for 8 to 12 repetitions. Now, repeat on the other side, or left side. Another great way to tweak this exercise is to add holding a dumbbell with both hands as you did in the sumo squat or holding a kettlebell with both hands to add resistance. This exercise will greatly challenge your balance and really wake up your calf/ hamstrings and gluteal muscles. I also really like to tweak this exercise by reaching to the inside or outside and slightly in front of my Right foot or the foot I am balancing on to really challenge my balance in three planes of motion.

These strength and balance core exercises will greatly assist you in Working, Playing and Living Smart and Safe!! Start with 1-2 sets of 8 to 12 repetitions and work up to 2-3 sets to be performed 2-3 times each week. Have a wonderful and healthy summer Siouxland!!

Sources:
1) The Well Workplace Healthletter by WELCOA May 2008 “Tips to help reduce and prevent back pain” page 4-5.
2) The Art of Strength “Providence” Kettlebell Training DVD by Anthony DiLuglio of Punch Gym in Providence Rhode Island. www.theartofstrength.net
3) “Kettlebells and Lower Cross Syndrome” article on the internet by Anthony DiLuglio from the Perform Better website at www.performbetter.com
4) Fitness Rx for Men magazine “The 300 Workout Challenge” pages 76-87 January 2008.
5) Gary Gray PT from Gray Institute from his Chain Reaction courses, Functional video digest series and Fast function DVDs www.grayinstitute.com.
6) Erik Nieuwenhuis MS, PT Work Injury Prevention Specialist and Health Coach for St Luke’s Health System in Sioux City, IA.

2010-05-10T17:57:00.000-07:00

LIFE is a WELLness Journey
“Health Benefits of Choosing to be Physically Active”

By Erik Nieuwenhuis MS, PT St. Luke’s Regional Medical Center
WorkSmart Injury Prevention Specialist, Wellness Consultant and Health Coach
Nieuween@stlukes.org 712-279-1842

If you’re regularly physically active, and you’re older, your body acts like you are 20 years younger. One of the most important questions that you need to discover for yourself in life is; “Why is your health and wellness important to you?”

The wellness journey of life is a “step by step” process that will have times of triumph, success, struggles, injury or disease, lessons learned, temptations, and always an opportunity to persevere, be resilient and “never give up”!

Studies show that it takes up to 30 days of consistent activity to develop both good and bad lifestyle habits. Many of you reading this now have been doing this since January 1st with the start of your new lifestyle and wellness habits/ goals for 2010, OR by taking part in Live Healthy Iowa/ America that started on January 14th and will be ending on April 23rd.

These habits may have included things such as; Adding more physical activity/ exercise into your lifestyle (daily routine), Losing weight, Building strong relationships with others, developing healthy eating habits , challenging your mind with new ideas, removing any unhealthy thought patterns, strengthening your emotional well being, and focusing on having a life of daily prayer and reading God’s word.

You can start a new healthy habit today by simply choosing to take the first step! This month, I want to focus on the many and wonderful health benefits of choosing to add 30 or more minutes per day of physical activity.

Life is a WELLness journey, not a destination. Change is a process, not an event. Wellness is achieved one wise choice at a time for LIFE.

Below are many of the healthy benefits of being more physically active or daily exercise. I challenge you this month to review this list and write out 1 to 3 benefits for your Whole Self (Body, Mind and Spirit). Then I challenge you to daily remind yourself of these healthy benefits of daily physical activity/ exercise and write them on a notecard that you will see each day before you leave for work, to take care of your family, or your daily routine and watch your health SOAR through the storms of life!!

Benefits of Daily Physical Activity/ Moving your Body/ and Exercise

Ø Decreases your risk of heart disease by improving the flow of blood through your body
Ø Lowers and prevents high blood pressure
Ø Builds stronger bones, and joints thus reducing your risks for fractures and/ or osteoporosis
Ø Builds muscle strength, and improves your POSTURE reducing the chances of having pain or an injury
Ø Best method to Lose Weight, OR Maintain your weight for Life
Ø Boosts energy level and increases your endurance (reduces daily fatigue)
Ø Releases tension in tight muscles (Reduces stress in your upper back/ neck and shoulders) and improves your ability to deal with stressful situations in life (improved resiliency)
Ø Improves sleep quality
Ø Improves range of motion in joints and reduces risks of lower back pain
Ø Reduces your resting heart rate so your heart pumps blood and oxygen more efficiently in your body
Ø Utilizes stored fat for energy (You’ll lose inches, weight, and body fat!
Ø Reduces total body fat while increasing lean muscle tissue (Lifting weights or taking part in physical activities or active jobs)
Ø Increases the use of glucose (lowers blood sugar levels) and decreases the risk of type II diabetes, not to mention significantly improves diabetes management. My life is a living testimony of this fact that you will get significantly better blood sugar control, as I have for my juvenile diabetes with exercise daily, choosing healthy balanced foods, and with my Medtronic mini med insulin pump.
Ø Improves digestion and reduces the amount of calories stored as fat
Ø Increases oxygen to the brain to keep you alert, increases clarity of thought, and decreases mental fatigue
Ø Increases good cholesterol (HDL) in the blood while lowering the bad cholesterol in the blood (LDL, and Triglycerides)
Ø Reduces your risks of certain lifestyle cancers such as Colon cancer
Ø Improves your breathing by expanding the lungs to take in more oxygen with each breath
Ø Decreases and significantly slows down the natural effects of aging such as loss of balance, loss of muscle mass, loss of strength, loss of flexibility and loss of energy
Ø Improves circulation to your skin and restores a youthful glow
Ø Combats the effects of joint disorders such as arthritis
Ø Offers an opportunity for you to socialize with other people
Ø Builds confidence in your ability to achieve goals
Ø Builds time management skills and disciplined habits for LIFE
Ø Offers opportunities for families to be together
Ø Sets a good example (You’re a role model) for your children, co-workers, and those you lead across the Siouxland Community (or your home community) to follow as they age
Ø Helps older people remain independent longer with their activities of daily living
Ø Improves decision making skills
Ø Improves your ability to participate in service or ministry opportunities in your church, workplace, or community
Ø Gives you an opportunity to talk to God as you exercise
Ø Improves your attitude and how you feel about yourself (improved self esteem), and fights depression

I frequently recite the verse from Jeremiah 29:11 for encouragement while I exercise which reads; “For I know the plans I have for you, declares the Lord. Plans to prosper you, plans to give you a hope and future, not to harm you.”

I pray and wish you all the best in being resilient through the storms of life, by increasing your daily physical activity to reach your goals and dreams at work, home and play!

2010-03-05T14:07:00.000-08:00

Functional Circuit Training and It’s Heart Healthy Benefits
by Erik Nieuwenhuis MS, PT Work injury prevention specialist and Health Coach
St Luke’s Regional Medical Center 712-279-1842 Nieuween@stlukes.org

Why are your health and the health of your heart important to you? On a scale of 0 to 10 (with 0 being not able to perform and 10 being able to perform very easily and without problem) how well and efficient are you able to perform your daily job tasks at work, and at home? How is your current energy level and quality of life at work, home and play? How are your relationships with your spouse, children, family, co-workers, friends and those you serve or meet across Siouxland? How do you currently feel about your body’s health and wellness level (body, mind, and spirit)? This article details “an action step” to help you and your family, or co-workers move one step closer to reaching your answers to the questions above to be the best you that you can be for LIFE!!

February is American Heart Month, so this month we’re going to discuss one of the best benefits for your Whole Heart….Functional Circuit Training. Your heart is a muscle so the combination of cardiovascular conditioning, strength training, balance, and flexibility activities with an always changing intensity allows for a FUN, efficient, and highly effective method for improving your quality of life, while reducing your risks for heart disease (heart attack, high blood pressure and cholesterol, and stroke). The great news is that up to 82% of heart disease is preventable by you deciding to take small action steps daily to improve your quality of life!

Functional Circuit Training combines cardiovascular conditioning (heart and lung endurance), functional strength training, balance activities, and flexibility/ stretching exercises in an intense and encouraging atmosphere. Functional circuit training incorporates a full spectrum for your whole body that is designed to elicit the optimum adaptive response appropriate for the work, activity, or the sport being trained for. Functional circuits use movement patterns that have multiple planes such as the; Sagittal plane—front to back movement patterns, Frontal plane—side to side, and the Transverse plane—which are rotational movement patterns that use multiple joints and simulate whole body functional activities and patterns that we perform daily at work, home and play. All of these movement patterns go through the core which is the crossroads of function for your entire body that includes the hips, lower back, and abdominal muscles. A strong, stable core, with controlled flexibility is essential for a fully functioning core for quality, and injury-free movement. Leaders of these classes are always thinking of training movements and functional movement patterns that we do in our work, home, play, sport, and everyday life with tweakology (changing intensity, tools/ equipment used, varied planes of motion, time, and more) to keep you safe, having FUN, and to continually change your bodies environment to help you reach your wellness goals, prevent heart disease, while staying injury free.

Benefits of Functional Circuit Training for Your Whole Heart are;

1) Improve your energy level (without the caffeine or added calories)…How many of you would like this daily benefit?
2) Best method to Lose weight and Maintain this weight loss for LIFE!! Some examples that use this method of functional circuit training are; “The Biggest Loser” personal trainers Bob and Julian, the P90X, 4 Seasons health club personal trainers, and myself leading PUMP and Praise® at Sunnybrook Community Church (see more details below).
3) Lose inches of fat at your waist (most important area to lose inches of fat to prevent heart disease, high blood pressure, high cholesterol, stroke, diabetes, and cancers), hips, thighs, chest, arms, face and whole body.
4) Improve your Self Esteem and your daily attitude and customer service with your family, co-workers and those across Siouxland.
5) Reduce fracture risks as you age and prevent osteoporosis by building stronger bones.
6) Reduce injury risks at work, home, or play (sports and leisure).
7) Improve your quality of sleep (sleeping 7 to 8 hours/ day is where your muscles are repaired and built).
8) For every pound of muscle you gain, your body’s internal engine or metabolism increases to burn an extra 75 to 150 calories/day. This is a reason why eating a good source of lean protein at breakfast and at meals is so important to help you build muscle, as protein is a building block for your muscles.
9) Will improve and lower your blood pressure, cholesterol levels (LDL, triglycerides) and raise your HDL good cholesterol which under the direction of your doctor may help you return to normal levels and thereby reduce your risks of heart disease, stroke, diabetes and cancers.
10) Will significantly improve your quality of life and vitality to your whole body so you can be the best spouse, father or mother, worker/ manager or leader at your workplace, and across the Siouxland Community that you can be!!

More information of a functional circuit training class in the Siouxland area that you may attend three days each week, and has no charge is PUMP and Praise®. PUMP and Praise® is a FUN, functional and encouraging circuit training class for all ages that can be tweaked to your current fitness level by having multiple resistance levels at each station. You have an encouragement partner at each class that will push you to “Do Your Best”!! Each 3D functional circuit training class is between 30 stations during the week and up to 45 stations on Saturdays at Sunnybrook Community Church (this class has no charge) using various tools and equipment from Dumbbells, medicine balls, kettlebells, weighted vests (10 lbs), fitness rings, jump ropes, training ropes, mini hurdles, JC quad bands, theraband, bosu, pb disc pillows, boxing gloves and target mitts, reebok steps and more for you to progress your WELLness level and live each day with vitality!! PUMP and Praise® is scheduled every Tuesday and Thursday at 5:30am and Saturday at 8am in the Sunnybrook Community Church gym at 5601 Sunnybrook Drive across from Target and Lowe’s. I hope to see you, your family, and/ or co-workers attend PUMP and Praise® very soon. Guard your heart, for it is the wellspring of life!!

Sources:
Circuit Training Phenomenon by Juan Carlos Santana Med, CSCS, NASM-CPT pages 6-8 from Perform Better, The Magazine Spring 2006.
The Functional Path Manifesto “Principles and Application of Functional Exercise for Performance and Rehabilitation” by Vern Gambetta BA, Med pages 12-14 from Perform Better, The Magazine Winter 2007.
Gary Gray PT of Adrian Michigan from various sources such as; Chain Reaction Transformation continuing education courses, Functional video digest series, Fast function, and monthly online newsletters from 1999 to 2009.
Erik Nieuwenhuis MS, PT The WorkSmart and Get Fit Guy, Sunnybrook Community Church wellness ministry leader and PUMP and Praise® circuit training class.

2009-12-17T18:04:00.000-08:00

LIVE HEALTHY SUNNYBROOK:
100 Day WELLness Challenge!!
January 14---April 23, 2010 Change Your Choices. Change Your LIFE

WELLness Ministry Mission: “To Daily Honor God with my Whole Self (Body, Mind, and Spirit) as a “Living Sacrifice”, a Temple that is Holy and Pleasing to God. We do this to be the hands and feet of Jesus within my family, Sunnybrook Community Church, in my workplace, across Siouxland, and the World.”

What is Live Healthy Iowa “Sunnybrook” (LHI)? Live Healthy Iowa/ Sunnybrook is a FUN, team-based “100 Day WELLness Challenge” designed to promote the healthy lifestyle habits of daily physical activity and healthy eating habits. LHI is a state wide program that started in 2002 by the Iowa Sports Foundation and is locally sponsored by the Iowa Health System (St. Luke’s is the local affiliate hospital), Hy-Vee, Iowa Dept of Public Health, ISU Extension and others. In 2009, Sunnybrook Community Church had 7 teams and 49 people involved who lost 174 pounds with a percentage of body weight lost average of 2.44%, and a team average of physical activity minutes of 384 hours and 34 minutes. The team champions for % weight loss were Rod’s Hot Bods with a 5.22% average and Team champions for Minutes of physical activity average was The Freiberg 5!!

Who Should Get Involved? Live Healthy Iowa/ Sunnybrook 2010 will help LIFE groups (Sunnybrook small groups), families, or individuals within Sunnybrook Community Church JUMP START their healthy lifestyle habits to help you meet and stay accountable to your New Year’s Resolutions for 2010! To be successful it is important to ASK Jesus for direction, and self control in this transformational process. If your goals are to lose weight, build muscle and tone your body, improve your energy level and quality of LIFE, then this is the team based wellness challenge for you. This will help adults of all ages to feel better, look better, and live longer, healthier lives! And allow you to serve God with your whole self (Body, Mind and Spirit) daily as a “living sacrifice”.

When: Live Healthy Iowa/ Sunnybrook “100 Day WELLness Challenge” runs from January 14th to April 23rd, 2010

Here's How To Get Involved in Live Healthy Iowa/ Sunnybrook 2010:
1. Put together a Team of 5-10 people from your Sunnybrook LIFE group (small group), family, or friends from Sunnybrook Community Church, or your neighborhood, or workplace. You must be at least 13 years old to take part in this wellness challenge.
2. Select a Team Captain, and choose a team name, gather each team members valid e-mail address and T-shirt sizes.
3. Your team captain will register your team online at www.livehealthyiowa.org between Dec 15th 2009 to Jan 13th 2010. Registration is only $20 per participant with FREE shipping OR $15 with Hy-Vee discount promotional code. To receive a $5 discount per team member enter the promotional code LH813132 into the promotional code box. This code is only valid for the first 30,000 registrants and was provided by Hy-Vee Food Stores. Make any checks out to “Sunnybrook Community Church” and in the memo line of the check write “Live Healthy Iowa/ Sunnybrook”.

Use the Group ID of LHISUNNYBROOK when registering your team online.

4. Team Captains turn your team’s registration money into the Sunnybrook Community Church office (c/o Tiffany Bligh) or Erik Nieuwenhuis as soon as you can. Thank you!!

--Your team may compete in one or both divisions for this 100 day wellness challenge (see options below);

1) Weight Loss Division that is based on the total % weight loss average by the team. Honor weight will be submitted and reported online weekly, (typically each Friday of the 100 day wellness challenge) at your personal dashboard that will be setup at www.livehealthyiowa.org with your personal username (email address) and password.

2) Minutes of Physical Activity Division. Each team member records their weekly minutes of physical activity and/ or exercise, that is outside of their normal work/ daily activities (such as exercise time, walking, scooping snow, work projects around the house, mowing your lawn, taking the stairs instead of the elevator, cleaning the house, etc.), and this number of physical activity minutes is also recorded online each Friday.

--Call or email Live Healthy Iowa at 888-777-8881 or info@livehealthyiowa.org for more information and to answer your questions.

5. (Last Step) Attend a “Know Your Numbers” session at Sunnybrook Community Church behind the Information Desk on any of the following 3 dates; Saturday Jan 9th from 9am to Noon, or Sunday Jan 10th between the services or Wednesday January 13th from 5 to 7pm to determine your weight, blood pressure, body composition (fat vs muscle) and inches (waist, hips, thighs, chest and bicep).

What Is In It For Me?—For Only $20 ($15 per person with the Hy-Vee promotional code noted above) You will Receive

Make any checks out to “Sunnybrook Community Church” and in the memo line of the check write “Live Healthy Iowa/ Sunnybrook”

--Live Healthy Iowa T-Shirts for each team member which are sent to the Team Captain’s home address starting in February, 2010
--Personal tracking log for nutrition, and physical activity online at LHI website from your very own personal dashboard
--You will receive a One year's FREE subscription to a health/ fitness magazine such as; Fitness magazine, Men’s Journal, Heart-Healthy Living, Ladies Home Journal, Parents, Motor Trend and others
--Chances to win individual and team incentive prizes from LHI and Sunnybrook Community Church (See below how prices will be determined)
--Access to online health tools such as; Healthy recipes, Fitness plans, Workout videos, Event calendar, Community, and Healthy Lifestyle section and more
--Weekly physical activity, nutrition and recipe tips via e-mail each Thursday of the 100 day wellness challenge
--Team Leaderboard where you can follow and track where your team ranks within Sunnybrook Community Church, Sioux City, Woodbury County and across Iowa during the LHI 100 day challenge

Sunnybrook Community Church at Day 100 will award Team and Individual incentive prizes for the top team with the highest percentage of weight loss average and the team that logs the highest number of physical activity minutes/ hours average. Teams must have between 5 to 10 people to be able to win the team incentive awards and each member of your team must be at least 13 years old.

We will also award individual incentives to the top individual leaders (male and female) in the following categories; 1) Male and Female with the Highest percentage of weight loss 2) Male and Female with the Highest number of physical activity minutes 3) Male and Female with the most muscle gained and 4) Male and Female with the most inches of fat lost

NOTE: To win most muscle gained and most inches of fat lost incentives you MUST attend the beginning and final “Know Your Numbers” sessions at Sunnybrook Community Church.

For more information or to get your questions answered Regarding Live Healthy Iowa/ Sunnybrook contact; Erik Nieuwenhuis at 712-293-1625 or ErikNie@msn.com

Let’s Encourage and Challenge Each Other Daily to “LIVE Healthy SunnyBrook” in 2010, and for LIFE! So that WE can be the hands and feet of Jesus across Siouxland, within our Family’s and Workplaces and across the World!!

2009-11-14T12:26:00.000-08:00

Lifestyle Habits to Prevent and Manage Diabetes
By Erik Nieuwenhuis MS, PT St Luke’s Regional Medical Center 712-279-1842 Nieuween@stlukes.org

Are you at risk for diabetes? Did you know that 23.6 million people or 7.8% of the United States population has diabetes? 17.9 million people have been diagnosed with diabetes (with 90 to 95% being type II, and the rest being type I, or gestational diabetes), and 5.7 million have undiagnosed diabetes. November is national diabetes month, so this month we’ll focus on many lifestyle habits that may help you and your family or co-workers to prevent diabetes, or if you have diabetes to improvement your daily management of blood sugar levels, reduce your risks of complications, and improve your quality of life.

Diabetes is a chronic disease that causes the body’s sugar levels in your blood to be high. Another word for blood sugar is glucose. Most of what you eat is changed into glucose during the process of digestion. All of the cells in your body (especially your brain and muscles) need glucose to give you energy! The best forms of glucose for your brain and muscles are whole grains, fruits and vegetables as these foods help to balance blood sugar levels and break down carbohydrates slower in your body to give you balanced energy. Your bodies pancreas makes a hormone called insulin. Insulin works to keep your blood glucose in the normal range by helping it move from your blood into your cells. When you have diabetes; your body may stop making insulin, which is type I or juvenille diabetes. I have type I or juvenile diabetes and was diagnosed in my senior year of high school. Or if your body does not make enough insulin, or the insulin your body makes does not work right to break down the sugars (glucose) in your body for energy, this is called type II diabetes. Type II diabetes is associated with obesity (especially abdominal obesity or increased waist size for men over 37 inches and for women over 33 inches), physical inactivity, older age, family history of diabetes, history of gestational diabetes, impaired glucose metabolism, and race/ ethnicity.

Impaired fasting glucose (IFG) or Prediabetes is on an epidemic rise in the United States today, with the rise of Americans being overweight and obese. In 2007, there was an estimated 57 million adults, aged 20 and over, that had impaired fasting glucose (high morning blood sugar >100 mg/dl). That is approximately 25.9 percent of the United States population aged 20 and over. What is really scary is that for those children born in the year 2000 or later, that they will have a 33% (1 in 3) chance of developing type II diabetes during their lifetime living in America (because of our poor lifestyle habits of most Americans today).

The uplifting news in today’s information age of the 21st century is that approx 93% of type II diabetes is preventable by losing weight or maintaining a healthy weight (and body composition), increasing your physical activity, and choosing healthy nutrition throughout your lifetime. The Diabetes Prevention Program, a large prevention study of people at high risk for diabetes showed that lifestyle intervention reduced developing diabetes by 58% over 3 years. The reduction was even greater, 71%, among adults aged 60 years or older. Research from the Centers of Disease Control and Prevention has found that healthy lifestyle interventions are more cost-effective than medications and may reduce your risks of diabetes by up to 93%.

Following are LIFESTYLE Habits that are research based to Prevent diabetes or improve your management of diabetes, and improve your quality of LIFE!!

1) Keep your weight in a healthy range or having a Body Mass Index (BMI) that is less than 25, between 18.5 and 24.9. For every point your BMI increases above 25, your future risks of diabetes increases by 6%. Thus, on a positive note for every point you reduce your BMI your future risk of developing diabetes is reduced by 6%!! Obese women (BMI >30) were 10.6 times more likely to develop diabetes than healthy weight women. Obese men (BMI >30) were 4.2 times more likely to develop diabetes than healthy weight men. Waist circumference and risks of developing type II diabetes; Men’s healthy waist size is less than 37 inches with 32 inches being ideal. From 35 to 39 inches the risk increases from 1.2 to 1.6 times the diabetes risk and increases to 3.4 times more likely to develop diabetes with waist size for men greater than 40 inches. For women a healthy waist size is less than 33 inches and the ideal size is 29 inches. From a waist size increase from 30 to 35 the diabetes risk increases to 3.2 to 4 times the risk and above 36 inches for women you have almost an 11 times the risk of developing type II diabetes.

2) Get regular physical activity and aim for 30 to 60 minutes of moderate to vigorous activity daily, or at least 3.5 hours each week. People who exercise regularly have improved insulin sensitivity and lower blood sugar levels all day long. This will give you the following benefits; increased energy level all day long, improved self esteem (mental and emotional health) and ability to be productive at work and with family and friends. Improved ability for your children to focus in school and obey their parents/ teachers. Exercise acts similar to insulin to keep your blood sugar levels lower and with less peaks/ valleys. The nurses health study showed that exerciser’s who walked briskly for 3 hours or more per week cut their risks of getting diabetes in half (reduced by 50%) compared to those who didn’t exercise regularly.

3) Don’t Smoke or If you smoke…Stop! Smokers in this study were 37% more likely to develop diabetes than nonsmokers. Now that is another great reason to quit!!

4) Keep your blood pressure is a healthy range (less than 120/80). For every 5 points your systolic blood pressure increases (top number) over 120/80, your risks of developing diabetes is 2% higher. If you already have high blood pressure; 140-159/ 90-99 your risk of developing diabetes is increased by 51%.

5) Keep your good blood cholesterol (HDL) level in a healthy range > 40 mg/dl for men and >50 mg/dl for women. For every 5 point increase in HDL your risk of developing type II diabetes is reduced by 10%. Lifestyle factors shown to increase HDL levels is; getting regular aerobic exercise, losing excess body fat, not smoking, eating healthy fats (people who regularly eat nuts 5 to 7 servings/ week reduce diabetes risks by 29%) and avoiding trans fats, drinking red wine, and eating berries daily.

6) Eat 5 or more servings of Fruits and Vegetables each day reduced your risks of developing diabetes by 74%!

7) Engage in Strength/ Resistance Training exercises at least 2-3 times each week, especially as you age to maintain good health, stronger muscles and bones (prevent fractures and osteoporosis), and maintain independent living. Eating adequate protein is also important, especially soon after exercising for building stronger, healthier muscles. Two key principles for maintaining muscle strength are; 1) Muscles must be challenged and do more work than is regularly required. Doing a strength exercise to near fatigue gives maximum stimulus to the muscle to grow stronger, even in adults in their 70’s-90’s. 2) Supply the muscles with adequate protein needed to build stronger muscles. Muscles are maximally stimulated to uptake protein and rebuild muscles immediately after your strength training exercises are completed. 2 glasses of milk or soymilk (18 grams of protein) immediately after your workout raised amino acid levels in the blood to stimulate muscle building and growth.

8) Drink at least 40 or more ounces of water daily, working up towards half of your body weight in ounces.

9) Make sure to sleep at least 7 to 8 hours each day for proper rest and recovery.

10) Make sure to spend quality time with family and friends daily, maintain a positive attitude and outlook on life, and keep a time for daily spiritual reflection and renewal and watch your spirit and LIFE soar, and diabetes risks disappear or be managed for LIFE!!

If you believe you or a family member may be at risk for diabetes, I highly recommend taking the quick online assessment called “Diabetes Aware” on St Luke’s website at www.stlukes.org Know Your Risk.

You, your family, and co-workers are counting on you. Your daily choices and lifestyle habits have the power to prevent diabetes, and significantly improve your management of this chronic disease. Let’s do this together, one wise choice at a time for LIFE!!

Sources:
1. Wellsource “Making Healthy Choices” Newsletter Issue 48: Oct 1, 2008 articles; What should your blood sugar level be?, Fruits and vegetables decrease your risks of getting diabetes, maintaining weight loss, and Building muscle.
2. Center of Disease Control and Prevention National Diabetes Fact Sheet 2007 from www.cdc.gov.
3. Wellsource “Making Healthy Choices” Newsletter Issue 39: Feb, 2007 article; Body fat measures and risk of type II diabetes.
4. Preventive Ways to Monitor your Fitness and Health Level by Erik Nieuwenhuis MS, PT St Luke’s Center for Preventive Medicine Health Coach 279-1842.

2009-08-16T11:43:00.000-07:00

Pump and Praise ®
Fall Schedule 2009 September- December 2009

Pump and Praise® is a FUN, Functional, Encouraging, and FREE Circuit Training Fitness Class to build cardiovascular fitness and endurance, muscular strength and power, and improved balance and stability that can be tweaked for ALL Ages. We meet 3 mornings a week in the Sunnybrook Community Church gym. Everyone is WELCOME!! Invite your friends, family, co-workers, and neighbors.

Mission: To daily offer God my whole self (body, mind and spirit) as a “living sacrifice,” a temple (your body) that is holy and pleasing to God. We do this daily to be the hands and feet of Jesus to my family, within the Body of Christ, my workplace, the Siouxland Community, and the world!!

PUMP & PRAISE® fall schedule

Tuesday 5:30 a.m......Thursday 5:30 a.m.....Saturday 8:00 a.m.
Sept 8th............................Sept 10th.............Sept 12th- No Class
Sept 15th..........................Sept 17th............................Sept 19
Sept 22nd.........................Sept 24th......................Sept 26th
Sept 29th..........................Oct 1st..........................Oct 3rd
Oct 6th..............................Oct 8th................Oct 10th-No Class
Oct 13th............................Oct 15th......................Oct 17th
Oct 20th............................Oct 22nd.....................Oct 24th
Oct 27th............................Oct 29th...............Oct 31st-No Class
Nov 3rd.............................Nov 5th.......................Nov 7th
Nov 10th...........................Nov 12th..............Nov 14th- No Class
Nov 17th...........................Nov 19th....................Nov 21st
Nov 24th...................Nov 26th- No Class.....Nov 28th- No Class
Dec 1st...........................Dec 3rd........Dec 5th – Last Class of 09’

All sessions are 45 minutes. This class is FREE, and Everyone is Welcome!!

Pump and Praise® is part of the Sunnybrook WELLness Ministry --Visit our website at http://3dwellness4life.blogspot.com/ or the 3dwellness4life Group on Facebook.

For more info contact Erik Nieuwenhuis at 293-1625 or ErikNie@msn.com.

2009-08-16T11:24:00.000-07:00

“Lifestyle Habits” for Living WELL
By Erik Nieuwenhuis MS, PT St Luke’s Work Injury Prevention Specialist and WELLness Consultant 712-279-1842 Nieuween@stlukes.org

Are you and your family feeling stressed with the uncertainty looming ahead with the changes coming in Health Care? Many changes are needed, however research shows that our health care system and costs can be controlled by each of us across Siouxland banding together and taking personal and corporate accountability to choose to make healthy choices EASIER and available at work, across the Siouxland Community, and in our homes. We can also do this by transforming our environments where we work, live, eat, and play to offer healthy options in regards to physical activity/ exercise, reduce excessive portion sizes, and high sugar/ high fat fried food options that are slowly killing us with excessive daily temptations. Thirty seven of our fifty states in the United States in 2008, according to the CDC, had increased rates of overweight and obesity. According to new research by the CDC, those people who adopted four healthy behaviors of never smoking, engaging in regular exercise, choosing healthy foods (high in fruit and vegetables), and maintaining a healthy weight had a 78% lower risk for developing heart disease, diabetes, and cancer over their lifetime. This research demonstrates the POWER of your daily choices!

This article is about empowering YOU with what you and your family, your workplace, and the Siouxland Community can control, and that is the power of our daily choices. We must create environments that promote healthy lifestyle habits to improve our health and reduce our healthcare costs! From the book, “Why are some people healthy and others not?” the determinants discovered for the health of populations was broken down as; 50% Healthy behaviors (Individual daily choices/ lifestyle habits), 20 % Environment (work, home, community), 20% Genetics, and 10% Access to Care. According to Evans, Barer, and Marmor the books authors, they state, “The well defined clustering of healthy and unhealthy behaviors in the population suggest that individual behavior is a response to the social environment…To treat it as simply individual is to throw away a vast amount of important research.” According to Dr Judd Allen and Dr. Joe Leutzinger, “Every year approximately 70% of employee’s attempt to adopt new and healthy lifestyle practices/ habits, However, less than 20% are successful in maintaining those changes.”

Thus, how can we, those who live across Siouxland, or the United States of America improve our work environments to promote physical activity and offer healthy foods and proper portion sizes to promote healthy living and vitality. We need to work together to make “Choosing the Healthy Choice-- EASY.” Below is a list from Wellsource that is the top ten lifestyle habits for healthy living that are research based and will make your spirit soar like an eagle, your body move with vitality, and your heart and mind be full of JOY!! Are you ready for this daily challenge Siouxland?

1) Get adequate rest daily: People with the best health and longevity get at least 7 to 8 hours of sleep daily. Taking time for daily relaxation and recreation is also helpful to the body and mind.
2) Get regular physical activity: At least 30 minutes of moderate intensity exercise five days per week or vigorous intensity exercise for at least 20 minutes three days each week. Depending on how overweight you are you may likely need to increase the time and/ or days per week of physical activity to meet your goals. Include strengthening exercises at least 2+ times each week to maintain a healthy lean body weight…increase this frequency if you need to lose weight. Work on your flexibility and total body range of motion daily for stress relief, more energy and to lubricate your joints and reduce stiffness and pain.
3) Eat more plant based foods: Aim for at least 5 (up to 9 is recommended) servings of fruits and vegetables daily. Limit fatty meats (or trim excess off of your steak, pork chops), and high cholesterol foods. Good sources of plant proteins for your body are; peas, beans, nuts and soy foods. Eating 5+ servings (1 palm full) of nuts each week is one of the best health habits you can make for your heart and health!! Multiple large population long term research studies have found those who ate 5+ servings of nuts each week reduced their heart disease risks by 50-60%, and improved blood pressure and cholesterol levels. Siouxland Let’s Go NUT’s!!
4) Eat more whole grain breads and cereals: Aim for at least 3 servings of whole grains daily such as (look for how many grams of fiber you get per serving); whole wheat breads and cereals, brown rice, whole wheat pasta, and oatmeal. Limit your intake of highly refined products such as white bread, pastry (cookie/ donuts/ bars/ pie), white rice and high sugar cereals, or products with enriched as the first ingredient. That means that they stripped the fiber from the product and eating too much of these products makes it very difficult to manage your weight.
5) Choose healthy fats: Choose unhydrogenated vegetable oils and trans fat free margarine in place of animal and solid fats such as butter, hard stick margarine, and shortening. Eat at least 1 serving of nuts daily (1 oz of nuts or 2 tablespoons of peanut or almond butter). Eat foods high in Omega 3 fatty acids daily such as; walnuts, soy, flax meal, soy and canola oils.
6) Achieve and Maintain a Healthy Weight: A BMI less than 25 is ideal. A BMI of 25.1 to 29.9 is overweight/ moderate risk and 30 or above is high risk (obesity). Testing your body composition (muscle/ lean tissue vs fat) is an even better predictor for your body’s health than BMI. A waist measurement of less than 37 for men and less than 33 inches for women is Healthy for the reduction of heart disease risks factors such as high blood pressure, high cholesterol and diabetes risk factors.
7) Be FREE of dependence on tobacco, illicit drugs, or alcohol: 85,000 people die prematurely every year due to alcohol and over 400,000 people die prematurely every year from smoking. Drug use can lead to dependencies that can destroy physical, mental, and spiritual health.
8) Maintain a Cheerful, Hopeful Outlook on LIFE: Choose to see the bright side of life. Be Happy!! Laugh a lot!! Pass on Joy, Hope and Encouragement to those you work and live with daily. HUG and tell those whom you LOVE daily!! Get help if you feel sad and depressed for extended periods of time.
9) Spend Quality Time with Family and Friends Daily: Supportive relationships build strong hearts and happy minds! They also build and improve customer service in your company and family. Practice a spirit of friendship, love and acceptance for others. Share a random act of kindness with someone you live or work with daily and watch your spirit soar!!
10) Take time daily for Spiritual Renewal: Plan a quiet time each day to read, pray, meditate, and seek spiritual renewal. A heart primed with gratitude, forgiveness, and service helps your spirit soar over life’s difficulties and through its challenges!!

Make a PLEDGE for 2009: It is ________________ (your full name here) heart’s desire today to take the time and hard work necessary to make my Health (Body, Mind and Spirit) a personal priority in my life so I can be the best Spouse, Father/ Mother to my children, Employee/ Leader/ Owner in the workplace, and Servant in my community. I will do this with the help of my creator and accountability partner who has signed this pledge below.

__________________________________Name (Signature) Date ______________

Sources:
Ten Lifestyle Goals for Healthy Living by Wellsource Inc. 2003-5. www.wellsource.com
American Journal of Clinical Nutrition 2005: 81:409-15 Feb 2005
“Why are some people healthy and others not” Book by Evans, Barer, and Marmor
Well Workplace University Class 4 by Welcoa Dr David Hunnicutt on June 24th, 2009 webinar.
Creating a Culture of Wellness webinar by Dr. David Hunnicutt President of Welcoa on March 19th, 2009.
More Evidence Healthy Living Brings Long Life by Alan Mozes HealthScout Daily News via email on August 10, 2009.

Freiberg Family of 5 Success Story from Live Healthy Sunnybrook and Why Whole Body Wellness is Important to them

2009-06-01T18:49:00.000-07:00

I asked Natasha why it is important to exercise and eat right. She responded because it is important to be strong. I asked her where she got her strength and she said Jesus and God. Natasha also said it is important to know God gave us our special things (talents) and we want to thank him for what he has given me.

Austin says it is important to burn fat. When you run you aren't slow you are getting fast. You want to eat less sugar and more fruits, vegetables and bread. When asked where he gets his strength he says God. We can also get strength by drinking lot of milk and water. When we compete we try our hardest, because we have practiced on it for a long time. We want to please God with our losses and victories.

Devon just has a lot fun being active and keeping up with his brother and sister. Dwight and I felt it is important to show the talents Devon has as a child with Down syndrome and he is successful in what tasks are given to him. He shows his willingness to learn and glorifies God by smiling no matter what happens during the time he is being active.

Dwight and I both have had fun being active both physically and spiritually. We currently lead the FCA group in South Sioux City and enjoy the accomplishments the athletes have had on the field and seeing God at work on field, court, and track. Dwight feels it is important to live a healthy lifestyle to encourage the students and our children to make good choices. I feel it is important for myself to live a healthy lifestyle because I need alot of energy throughout the day and to it is a good stress reliever. I also feel it is important to encourage others along the way and show that Christ has given us all many gifts and we should use those to our ability.

Sara , Dwight, Austin, Natasha and Devon Freiberg

LifeStyle Habits to Prevent and Treat Osteoarthritis

2009-05-21T18:15:00.000-07:00

Lifestyle Habits to Prevent and Treat Osteoarthritis
By Erik Nieuwenhuis MS, PT Work Injury Prevention Specialist and WELLness Consultant St Luke’s Health System 712-279-1842 Nieuween@stlukes.org

Do you or anyone you know suffer from arthritis pain and stiffness? Would you like to know how to prevent or reduce your risks of having a Total knee or hip replacement, and/ or be empowered to improve your quality of life at work, home and at play? May is Arthritis awareness and prevention month and Osteoarthritis (OA or degenerative joint disease—DJD) is the most common type of arthritis that is caused by a breakdown and eventual loss of cartilage of one or more joints. This type of arthritis tends to be more common as we age, and is made worse by being overweight, not being active, and past musculoskeletal injuries. Arthritis is the leading cause of disability in the USA today that costs the US economy more than $128 billion annually. Osteoarthritis (OA) also costs more than $86.2 billion a year in lost productivity and direct medical costs. Osteoarthritis is continuing to explode as the population of baby boomers (80 million in the United States or 27% of our current population) age and the cases will likely rise by 40% or more by the year 2030. Is your family, company and the community in which you live creating a culture of wellness to prevent and deal with these numbers?

A new published study from the Center of Disease Control and Prevention (CDC and P) reports that nearly one in two people (46%) will develop painful knee osteoarthritis over their lifetime, with the highest risks being for those who are obese (BMI over 30). In 2006, an estimated 30% of American adults were clinically obese according to the CDC and Prevention, and in 2008 74% of the states in America had their rates of obesity increase from 2007. The more you are overweight and/ or obese the more biomechanical stress (forces) to your body’s joints such as the; lower back (spine), knees, hips, ankles, wrists and hands. Knee osteoarthritis, the most frequent form of lower extremity arthritis, had 418,000 procedures in 2006 with a cost of $19 billion in hospital charges.

According to the Arthritis Foundation, these findings underscores the immediate need for the American public to understand what they can do to empower themselves and those they love to reduce the tremendous pain, disability, and costs associated with arthritis, and also learn and perform healthy lifestyle habits that will improve your quality of daily life!

#1 Move MORE and Sit less. Walking and choosing daily to be physically active will help to maintain joint mobility (improve joint range of motion), and strengthens the muscles surrounding the joints. You will also tend to lose weight and improve your cardiovascular endurance (or energy level will improve). Being physically active will also lubricate your joints with “joint synovial fluid” (a fluid in your joints that acts like a motor oil does to your cars engine) which helps to keep your body feeling great and not breaking down or “freezing up”. Work to move between 30 to 60 minutes per day so that your heart rate gets elevated and that you start to sweat.

#2 Perform WorkSmart Stretching Daily. One of the best benefits of performing worksmart stretching each day is that you stimulate the formation of joint synovial fluid in your joints, which acts to lubricate them (making your joints easier to move and reducing any pain that you may have in your joints). This will significantly reduce your risks of developing arthritis pain as you age and if you already have arthritis, you will reduce your pain from arthritis and improve your quality of life. If you or someone you know has knee pain, I typically recommend that they work to improve their ankle/ foot and hip flexibility in all three planes of motion. You do this by completing a good functional calf stretch, hip flexor stretch, hamstring stretch, piriformis stretch and groin/ hip adductor stretch. When your knee is in pain, always look to the joints both above and below your area of pain and here you will typically find the cause of your pain, risks for arthritis, and further wear and tear to your joints. Not only will this typically help your knees, but these are also two key areas to improve your flexibility if you have lower back or hip pain also.

#3 Drink 40 or More Ounces of Water Daily. Water also lubricates your joints and not only that, but if you are trying to lose weight water helps your body to burn or lose body fat. Drinking water also helps to naturally suppress your appetite. Most often when your body feels hungry, you are typically really only thirsty. For all people I work with and speak to who are trying to lose weight I always recommend that they drink at least 40 ounces of water each day working towards half of their body weight in ounces. Your body will also get a great burst of energy, which you’ll also feel from these other great lifestyle habits.

#4 Eat a Healthy Breakfast Daily to Help You Lose Weight and/ or Maintain a Healthy Weight for LIFE!! You must break the evening fast of sleeping to jump start your physical body’s health (rev up your metabolism) and also sharpen your mind for the workday. Eating breakfast is a KEY lifestyle habit for those who want to lose or maintain their weight. Some great choices are good whole grain cereal that has at least 4 or more grams of fiber per serving (look at top row at grocery store), whole grain bread (2-3 grams of fiber per slice) with peanut butter, yogurt, fresh fruit such as banana/ grapes/ apple/ orange/ or berries (strawberry, blueberry, raspberry). It has been proven by multiple studies that losing as little as 11 to 15 pounds or 5% of your body weight can reduce your knee joint pain by 50% or more. Not only that but you’ll reduce your blood pressure, cholesterol, and reduce risks of heart disease, diabetes and cancer. Think of the money you could save each month on prescription drugs by improving your lifestyle habits (Make sure this is guided and directed by your doctor).

YOU, your family and co-workers are worth the effort!! Let’s choose wisely each day to truly enjoy our work, and play and improve our quality of life. Your joints thank you!

Sources:
1. “One in Two Adults at Risk For Painful Knee Arthritis” (Arthritis foundation offers prevention tips) by the Arthritis Foundation in Atlanta, GA Sept 3, 2008.
2. “Aging, Obesity Contribute to Increase in Osteoarthritis” by Kathleen Fackelmann USA Today online on June 19, 2006.
3. Lifetime Risk of Symptomatic Knee Osteoarthritis by CDCeHealth 2/20/09.
4. Obesity and Workers Compensation 2007 Wellsource of Duke University 7 year study published in the Archives of Internal Medicine April 23, 2007.
5. Making Workplace Stretching Programs Effective from the Well Workplace Healthletter from WELCOA August 2008

2009-05-01T18:47:00.000-07:00

LIVE HEALTHY SUNNYBROOK:
100 Day WELLness Challenge Results!!
January 14---April 23, 2009 Change Your Choices. Change Your LIFE

For 100 days, 7 Teams with a total of 49 people from Sunnybrook Community Church took part in “Live Healthy Sunnybrook” (a part of Live Healthy Iowa and America programs. Live healthy participants across the USA lost 592,035 pounds and logged over 1,073,747 miles of physical activity) the 100 day Wellness Challenge for 2009. They made changes to their everyday lifestyle habits such as; Eating a healthy breakfast daily, started drinking 40+ ounces of water or more each day, Eating more fresh fruits and vegetables, reduced or stopped drinking soda/ pop/ as much coffee, Reduced unhealthy snacking between meals, Reduced eating “fried fast foods”, Increased daily physical activity by attending PUMP and Praise at Sunnybrook or at 4 Seasons/ YMCA or Home. They discovered how gradual and small changes in their lifestyle habits can make a HUGE impact on your health, daily energy level, and quality of LIFE!!

Keep up the GREAT work and don’t forget to “tell your story” of lifestyle habit success to your family, co-workers, neighbors, and those you meet each day to inspire others to improved health, quality of life and vitality!!

Sunnybrook Teams competing in 2009 were:
1) Freiberg 5
2) Rod’s Hot Bods
3) WELL4LIFE
4) Transformation Team
5) Cool Chicks
6) Motivate
7) LifeGroup55

--Total Pounds LOST = 174 pounds
--Percentage of Body Weight Lost Average = 2.44%
--Total Physical Activity Time = 2,692 hours (384 hrs and 34 min—Team Avg)
--10,768 miles of physical activity completed and logged online

Team Champions for % of Weight Loss Average:
Top Team received $100 gift certificate to restaurant of their choice—Congrats!!
1) Rod’s Hot Bods—5.22%
2) Transformation Team—3.80%
3) Cool Chicks—3.06%

Team Champions for Minutes of Physical Activity Average:
Top Team received $100 gift certificate to restaurant or store of their choice—Congrats!!
1) Freiberg 5—85 hr and 12 minute avg (426 hrs total time)
2) Transformation Team—76 hrs 33 minute avg (535 hrs and 55 minutes total time)
3) Well4Life—75 hrs 59 min avg (683 hrs and 55 min total time)

Individual WELLness Champions (Male and Female):
Top Winners (male and female) in each category received a $25 gift certificate to Scheel’s—Congrats!!

1) Pounds of Fat Lost
Men Women
1) Chuck Jespersen—11.8 pounds (17 pounds total) 1) Donna Brandvold—6.1 pounds (7.8)
2) Rod Haverdink—9.1 pounds (17.4) 2) Sara Freiberg—5.6 pounds (6.6)
3) Randy Fairbanks—6.3 pounds (11.8) 3) Deanna Arre—4.2 (5)

2) Pounds of Muscle Gained
Men Women
1) Dwight Freiberg—5.6 pounds 1) Leslie Neely—2.4 pounds
2) Nate Neely—4.4 pounds 2) Missy Kolar—1.9 pounds
3) Chad Eisenga—3.6 pounds 3) Monica Junge—1.6 pounds

3) Most Inches of Body Fat Lost
Men Women
1) Randy Fairbanks—6.25 inches 1) Courtney Haverdink—6 inches
2) Chuck Jespersen—5 inches 2) Donna Brandvold—5.5 inches
3) Rod Haverdink—5 inches 3) Missy Kolar—5.25 inches

4) Most Physical Activity Time (Hrs and Minutes)
Men Women
1) Erik Nieuwenhuis—210 hrs and 45 minutes 1) Sundae Haggerty—162 hrs 55 min
2) Randy Fairbanks—121 hrs 5 minutes 2) Stephanie Freiberg—128 hrs
3) Dwight Freiberg—92 hrs 45 minutes 3) Jenilyn Nieuwenhuis—119 hrs 50 min

WELLness Ministry Mission: “To Daily Honor God with my Whole Self (Body, Mind, and Spirit) as a “Living Sacrifice”, a Temple that is Holy and Pleasing to God. We do this to be the hands and feet of Jesus to my family, workplace, within Sunnybrook and the Body of Christ, across Siouxland and the World.”
Romans 12:1-2, 1 Corinth 3:16-17

Check out Sunnybrook Community Church’s WELLness Ministry blog at http://www.3dwellness4life.blogspot.com/ or join the
Facebook Group: at 3dWellness4Life

2009-04-01T17:49:00.000-07:00

Pump and Praise ®
Spring Schedule 2009 April and May 2009

Pump and Praise® is a FUN, Functional and Encouraging, FREE Circuit Training Fitness Class that can be tweaked for ALL Ages 3 mornings a week in Sunnybrook Community Church’s gym. Everyone is WELCOME!!

Mission: To daily offer God my whole self (body, mind and spirit) as a “living sacrifice,” a temple that is holy and pleasing to God. We do this daily to be the hands and feet of Jesus to my family, the Sunnybrook family, Siouxland Community, and the world!!

PUMP & PRAISE® Spring schedule

Tuesday 5:30 a.m.....Thursday 5:30 a.m...... Saturday 8:00 a.m.

March 31st.............. April 2nd.............. April 4th
April 7th................ April 9th ....................April 11 – No Class
April 14th............. April 16th................. April 18th
April 21st.............. April 23rd............... April 25th
April 28th................... April 30th................. May 2nd
May 5th.................. May 7th................ May 9th – No Class
May 12th.................. May 14th............... May 16th – No Class
May 19th .....................May 21st................. May 23rd
May 26th................. May 28th................... May 30th – No Class

All sessions are 45 minutes. This class is FREE, and Everyone is Welcome!!

Pump and Praise® is part of the Sunnybrook WELLness Ministry Visit our website at http://3dwellness4life.blogspot.com/ or 3dwellness4life Group on Facebook.

For more info.contact Erik Nieuwenhuis at 293-1625 or ErikNie@msn.com.

2009-03-08T13:29:00.000-07:00

Functional Circuit Training and Strength Training
Benefits your Whole Heart
by Erik Nieuwenhuis MS, PT Work injury prevention specialist and Health Coach
St Luke’s Regional Medical Center 279-1842 Nieuween@stlukes.org

Why is your health important to you? How is your current energy level and quality of life at work, home and play? How are your relationships with your spouse, children, family, co-workers, friends and those you serve or meet across Siouxland? How do you currently feel about your bodies health and wellness level (body, mind, and spirit)? How well and efficient are you able to complete your daily job tasks or work? This article details “An Action Step” to help you and your family, co-workers, and friends reach your answers to the questions above to be the best you, that you can be for LIFE (read on)!!

February is American Heart Month, so this month we’re going to discuss one of the best benefits for your Whole Heart….Functional Circuit and Strength Training. Your heart is a muscle so the combination of cardiovascular conditioning, strength training, balance, and flexibility activities with an always changing intensity allows for a FUN, efficient, and highly effective method for improving your quality of life, while reducing your risks for heart disease (heart attack, high blood pressure, and stroke). The great news is that up to 75% of heart disease is preventable by you deciding to take small action steps daily to improve your quality of life!

Functional Circuit Training such as PUMP and Praise® at Sunnybrook Community Church, classes at Four Seasons Health Club (4 locations across Siouxland), and among others, combines cardiovascular conditioning (heart and lung endurance), functional strength training, balance activities, and flexibility/ stretching exercises in an intense and encouraging atmosphere. Functional training is training that incorporates a full spectrum of training for your whole body that is designed to elicit the optimum adaptive response appropriate for the work, activity, or the sport being trained for. Functional circuits use movements that are multiple plane (sagittal—front to back, frontal—side to side, and transverse—which are rotational movement patterns) and multiple joints (whole body functional activities). All of this work goes through the core which is the crossroads of function for your entire body that includes the hips/ lower back/ abdominals. A strong, stable core, with controlled flexibility is essential for a fully functioning core for quality, and injury-free movement. Leaders of these classes are always thinking of training movements and functional movement patterns that we do in our work, home, play, sport, and everyday life with tweakology (changing intensity, tools/ equipment used, varied planes of motion, time, and more) to keep you safe, having FUN, and to continually change your bodies environment to help you reach your wellness goals, while staying injury free.

Benefits of Functional Circuit Training and Strength Training for the life of your Whole Heart are;

1) Improve your energy level (without the caffeine or added calories)…How many of you would like this daily benefit?
2) Best way to Lose weight for LIFE (“Biggest Loser” personal trainers Bob and Julian also use this method to get the best results in the quickest time frame) and will assist you to maintain a healthy weight throughout your life.
3) Lose inches of fat at your waist, hips, thighs, chest, arms, face and whole body (building muscle burns fat and increases your metabolism).
4) Improve your Self Esteem and your daily attitude and customer service with your family, co-workers and those across Siouxland.
5) Reduce fracture risks as you age and prevent osteoporosis by building strong bones
6) Reduce injury risks at work, home, or play (sports and leisure).
7) Improve your quality of sleep (sleeping 7 to 8 hours/ day is where your muscles are repaired and built).
8) For every pound of muscle you gain your body burns an extra 75 to 150 calories/ day (increase your metabolism)…Why eating a good source of lean protein at breakfast and at meals is so important to help you build muscle.
9) Will add Quality and Vitality to your body so you can be the best spouse, father/ mother, worker/ manager/ leader at your workplace, and across the Siouxland Community that you can be!!

PUMP and Praise® is a FUN, functional and encouraging circuit training class for all ages that can be tweaked to your current fitness level by having multiple resistance levels at each station. You have an encouragement partner at each class that will push you to “Do Your Best”!! Each 3D functional circuit training class is between 30 stations during the week and up to 45 stations on Saturdays at Sunnybrook Community Church (this class has no charge) using various tools and equipment from Dumbbells, medicine balls, kettlebells, weighted vests (10 lbs), fitness rings, jump ropes, mini hurdles, JC quad bands, theraband, bosu, pb disc pillows, boxing gloves and target mitts, reebok steps and more for you to progress your WELLness level and live each day with vitality!! PUMP and Praise® is scheduled every Tuesday and Thursday at 5:30am and Saturday at 8am in the Sunnybrook Community Church gym at 5601 Sunnybrook Drive across from Target and Lowe’s.

“Guard Your Heart, For It Is the WELLSPRING of LIFE!!”

Sources:
Circuit Training Phenomenon by Juan Carlos Santana Med, CSCS, NASM-CPT pages 6-8 from Perform Better, The Magazine Spring 2006.
The Functional Path Manifesto “Principles and Application of Functional Exercise for Performance and Rehabilitation” by Vern Gambetta BA, Med pages 12-14 from Perform Better, The Magazine Winter 2007.
Gary Gray PT of Adrian Michigan from various sources such as; Chain Reaction Transformation continuing education courses, Functional video digest series, Fast function, and monthly online newsletters from 1999 to 2009.
Erik Nieuwenhuis MS, PT The WorkSmart and Get Fit Guy, Sunnybrook Community Church wellness ministry leader and PUMP and Praise® circuit training class.

No PUMP and Praise Class on Saturday Jan 31st

2009-01-18T18:32:00.000-08:00

We will not have PUMP and Praise class on Saturday Jan 31st as the Sunnybrook middle and high school will be making cookie dough balls for their yearly fund raiser. They use this money to go on trips throughout the year such as; Dare 2 Share, Rocky mountain high, In Siouxland For Good, and Youthworks trips, etc....

2009-01-18T18:23:00.000-08:00

Healthy Living
DVD Series at Sunnybrook Community Church (Library)
by LifeLong Health donated by WELLness Ministry
---You may check these out from the Sunnybrook Community Church library for your LIFE group, your family, or yourself to learn how to take care of your body (God's Temple) to be the hands and feet of Jesus to your family, workplace, Sunnybrook Body of Christ, across Siouxland and the World.

The Healthy Living DVD Series, on studio-shot DVD’s includes ten inspiring and practical presentations by Don Hall, DrPH, CHES. Content is based on the latest scientific population research. The first eight topics are those in the Eight Weeks to Wellness program (You can check this manual out from the Sunnybrook Library also). The other two topics are good follow-up topics. Each “health presentation” is 40-50 minutes long, and then has a 10-20 minute question and answer session.

1. Developing a Healthy Lifestyle
· How to take small steps for big rewards in your health
· How to cut your risk of dying by 50% to 75% in the next 10 years
· How avoiding some behaviors contributes to health and other behaviors increase disease risks
· The top five predictors of a healthy life
· How a healthy lifestyle can add five to ten years or more to your life and also add LIFE to your years

2. Becoming More Physically Active
· How much exercise you need to have good health
· How regular physical activity protects against early markers of disease such as high blood pressure, high blood sugar, high cholesterol, and triglycerides
· How physical activity protects your body against diseases such as heart disease, diabetes, osteoporosis, colon cancer, obesity, and depression
· How to develop your own fitness program that is FUN, not too demanding, but effective
· How other people have benefited for living an active lifestyle

3. Choosing Healthy Fats
· How substituting healthy fats for unhealthy fats is a good and tasty practice
· How healthy fats can lower your risks for heart disease, and unhealthy fats raise the risk
· How nuts, avocadoes, and olives can be a part of a healthy diet (nutrition) that cuts disease risks
· How essential omega three fatty acids can improve your health and can be eaten in foods everyday
· Which foods are best for lowering cholesterol and how to avoid trans fatty acids

4. Choosing Healthy Carbohydrates
· How whole grains can lower the risks for diabetes, stroke and heart disease
· How fruits and vegetables can help to prevent high blood pressure, heart disease, cancer, diabetes, and obesity
· How carbohydrates can be evaluated as helpful or harmful to your health
· How to measure glycemic index to measure the effects of carbohydrates on blood sugar levels, insulin, and obesity
· How your risk of developing heart disease or diabetes can be cut in half by eating the right kinds of carbohydrates

5. Achieving and Maintaining a Healthy Weight
· Discover the best way to manage your weight and lose weight for LIFE
· Learn why short term restrictive diets are ineffective
· How good eating and daily physical activity habits can help you win your battle with weight
· Learn practical steps to achieve a healthy weight
· Discover how psychosocial factors influence overeating and how to control these factors
· The principles research has found what are the best predictors of long term weight management

6. Enhancing the Mind/ Body Connections
· How the thoughts we think can either help or hurt our health
· How social support and interaction contribute to good health and increased longevity
· How the physical, mental, social, and spiritual dimensions all work together for total body health and improved quality of life
· How a positive mental outlook and happiness contribute to a longer life
· How physical activity can help prevent or combat depression and improve mental health
· How to recognize dependencies that can harm your health and well-being

7. Coping With Stress
· The relationship between stress and heart health, depression, anxiety, and survival
· How to recognize stress and where it is coming from
· New techniques and strategies for reducing or relieving stress
· Ways to relax and break the stress cycle
· How you can use the discomfort of stress to motivate you to change or deal with stressors you’ve been ignoring

8. Getting Preventive Health Checks
· Discover the difference between primary and secondary prevention
· How preventive checks are different from a yearly physical
· Safety awareness that can save lives
· What health tests are best for early disease detection, prevention, and treatment
· How to work with your doctor to make sure you stay informed and well

9. Building Heart Health
· Which foods are best for your heart health
· Which exercises are best for lowering risk of a heart attack
· Five steps you can take to prevent or lower high blood pressure
· How drinking water impacts heart disease
· Which fats lower cholesterol the best
· How you can cut your risk of a heart attack by 50% to 85%

10. Preventing Diabetes
· What are the major risk factors for getting type 2 diabetes
· How to improve the body’s use of insulin
· Which dietary fats decrease the risk for type 2 diabetes
· How a low glycemic diet (healthy nutrition) reduces the risk of obesity and type 2 diabetes
· How dietary fiber and milk consumption affect insulin resistance (a precursor to getting type 2 diabetes)
· How to begin a sensible physical activity program that can lower the risk for type 2 diabetes

2008-12-22T19:09:00.000-08:00

LIVE HEALTHY SUNNYBROOK:
100 Day WELLness Challenge!!
January 14---April 23, 2009 Change Your Choices. Change Your LIFE

WELLness Ministry Mission: “To Daily Honor God with my Whole Self (Body, Mind, and Spirit) as a “Living Sacrifice”, a Temple that is Holy and Pleasing to God. We do this to be the hands and feet of Jesus to the World.”

SUNNYBROOK Community Church will take part in this “100 Day WELLness Challenge” for our WELLness Challenge in Jan 2009.

Live Healthy Iowa 2009 will help LIFE groups, families, or individuals at Sunnybrook Community Church JUMP START their healthy lifestyle habits to help them meet their new years resolutions to lose weight, improve their energy level and quality of LIFE, by improving their daily choices of healthy nutrition and increased physical activity. This will help adults of all ages and their children to feel better, look better, and live longer, healthier lives.

What is Live Healthy Iowa “Sunnybrook” (LHI)? A FUN, team-based “100 Day WELLness Challenge” designed to promote the healthy lifestyle habits of daily physical activity and healthy eating habits. LHI is a state wide program that started in 2002 by the Iowa Sports Foundation and is locally sponsored by the Iowa Health System (St Luke’s is the local affiliate hospital), Hy Vee, Iowa Dept of Public Health, ISU Extension and others.

When: Live Healthy Iowa (Sunnybrook) “100 Day WELLness Challenge” runs from Jan 14th to April 23rd, 2009

Here's How To Get Involved in Live Healthy Iowa “Sunnybrook”:
--Put together a Team of 5-10 people from your LIFE group, family, or friends from Sunnybrook Community Church or your neighborhood/ workplace/ etc
--Select a Team Captain (Your team captain will register your team online at www.livehealthyiowa.org between Dec 19th to Jan 13th, 2009 and MUST use the Group Registration Code “LHISUNNYBROOK”)

--Attend a “Know Your Numbers” session on either Saturday Jan 10th, or Sunday Jan 11th to determine your weight, blood pressure, body composition (fat vs muscle) and inches (waist, hips, thighs, chest and bicep) (see handout for additional info RE Know your Numbers)

--Your team may compete in one or both divisions for this 100 day wellness challenge;

1) Weight Loss Division that is based on the total % weight loss average by the team. Honor weight will be submitted and reported online weekly, (typically each Friday of the 100 day wellness challenge) at your personal dashboard that will be setup at www.livehealthyiowa.org

2) Minutes of Physical Activity Division. Each team member records their weekly minutes of physical activity (exercise), that is outside of their normal work/ daily activities (such as exercise time, walking, scooping snow, work projects around the house, mowing your lawn, etc.), and this number is also recorded online each friday.

--Call or email Traci Kepley and/ or Nicole Bruce for more information and to answer your questions (see their contact info at the end of this article).

What is included with my $18 entry fee for LHI “Sunnybrook WELLness Challenge”??

Note: Live Healthy Iowa has partnered with HyVee Food Stores to provide Iowans with health information, healthy foods, and an $8 discount per team member when you purchase $15 of Live Healthy America participating products at HyVee. Some examples are; Dasani water, Dannon yogurt, Kashi crackers, and Natural choice lunch meat. Visit your local HyVee food store starting January 1st, 2009 to get your Team coupon discount for Live Healthy Iowa (only 1 needed per team). Your team captain will use a discount code from this coupon when they register online. Your team captain will turn this coupon in with your team money to Erik Nieuwenhuis.

Make any checks out to “Live Healthy Iowa” and in memo line write Sunnybrook Community Church

--Live Healthy Iowa T-Shirts for each team member which are sent to the Team Captain’s home address starting Feb 1st, 2009
--Personal tracking log for nutrition/ physical activity online at LHI website from your very own personal dashboard
--You will receive a One year's FREE subscription to a health/ fitness magazine such as; Fitness magazine, Men’s Journal, Heart-Healthy Living, Ladies Home Journal, Parents, Motor Trend and others
--Chances to win individual and team incentive prizes from LHI and Sunnybrook Community Church
--Access to online health tools from Fitness Magazine such as; Personalized meal plans, customized workouts, video exercise demonstrations, community discussion board, music play list downloads, calorie charts
--Fitness and Nutrition Resources from Fitness Magazine
--Weekly physical activity, nutrition and recipe tips via e-mail
--Team Leaderboard where you can follow and track where your team ranks within Sunnybrook Community Church, Sioux City, Woodbury County and across Iowa during the LHI 100 day challenge

Sunnybrook Community Church at Day 100 will award Team and Individual incentive prizes for the top team with the highest percentage of weight loss average and the team that logs the highest number of physical activity minutes/ hours average. Teams must have between 5 to 10 people to be able to win the team incentive awards.

We will also award individual incentives to the top individual leader in the following categories; 1) Male and Female with the Highest percentage of weight loss 2) Male and Female with the Highest number of physical activity minutes 3) Male and Female with the most muscle gained 4) Male and Female with the most inches of fat lost. NOTE: To win most muscle gained and most inches of fat lost incentives you MUST attend the beginning and final “Know Your Numbers” sessions at Sunnybrook.

For more information or to get your questions answered RE Live Healthy Iowa contact;
Erik Nieuwenhuis at 712-293-1625 or ErikNie@msn.com or at LHI contact

Traci Kepley Live Healthy Coordinator 1-888-777-8881 ext. 111 traci@livehealthyamerica.org or

Nicole Bruce Health Initiatives Coordinator 1-888-777-8881 ext. 118 nicole@livehealthyamerica.org

Let’s Encourage and Challenge Each Other to “LIVE Healthy SunnyBrook” in 2009, and for LIFE! So that WE can be the hands and feet of Jesus across Siouxland, and to the World!!

2008-12-22T18:49:00.000-08:00

PUMP and PRAISE®--
Winter Schedule 2009 at Sunnybrook Community Church

PUMP and Praise® is a Total Body WELLness (Body, Mind and Spirit) Functional, FUN and Encouraging Circuit Training class for all ages that can be Tweaked to your current fitness level. You have an encouragement partner at each class that will push you to “Do Your Best”!! Each 3D Functional circuit training class is between 30 stations during the week and up to 45 stations on Saturdays using various tools/ equipment from Dumbbells, Medicine balls, Kettlebells, Jump ropes, Mini hurdles, JC Quad bands, Theraband, BOSU, PB Disc Pillows, Boxing gloves, Reebok Steps and more for you to progress your WELLness level and LIVE each day with vitality!!

PUMP and Praise® is scheduled every week Tuesday & Thursday at 5:30am and Every Saturday at 8am in the Sunnybrook Community Church Gym at 5601 Sunnybrook Drive across from Target and Lowe’s.

This class has NO CHARGE. We Hope to See you and your family and friends at PUMP and Praise®

Mission: To Offer God my Whole Self (Body, Mind and Spirit) as a “Living Sacrifice”; A Temple that is Holy and Pleasing to God. We do this to be the hands and feet of Jesus in the Body of Christ, My Family, Across Siouxland, and the World!!

.........Tuesday:..........Thursday:........Saturday:
......... JAN 6......................JAN 8.................JAN 10- No Class
.........JAN 13.....................JAN 15................JAN 17
.........JAN 20.....................JAN 22.................JAN 24

.........JAN 27......................JAN 29.................JAN 31
.........FEB 3..........................FEB 5...................FEB 7
........FEB 10........................FEB 12.............FEB 14- No Class
.........FEB 17........................FEB 19................FEB 21
........FEB 24........................FEB 26.............FEB 28- No Class
.......MARCH 3...................MARCH 5..........MARCH 7
.......MARCH 10...............MARCH 12........MARCH 14- No Class
.......MARCH 17................MARCH 19........MARCH 21
.......MARCH 24................MARCH 26.......MARCH 28
.......MARCH 31...................APRIL 2.............APRIL 4

Check out the Sunnybrook Wellness Ministry Website at;
http://3dwellness4life@blogspot.com and
3dwellness4life Group on Facebook
for Total Body WELLness Tips, articles, functional exercise videos, links to websites, PUMP and Praise schedule and info regarding cancelled classes and Humor for LIFE!!

“You should know that your body is a temple of the Holy Spirit who is in you. You have received the Holy Spirit from God. So you do not belong to yourselves, because you were bought by God for a price. So honor God with your bodies.” 1 Corinthians 6: 19-20 NCV

“So brothers and sisters, since God has shown us great mercy, I beg you to offer your lives (body) as a living sacrifice to Him. Your offering must be only for God and pleasing to Him, which is your spiritual way for you to worship. Do not change yourselves to be like the people of this world, but be changed within by a new way of thinking. Then you will be able to decide what God wants for you; you will know what is good and pleasing to Him and what if perfect. Romans 12:1-2 NCV

WorkSmart Stretching Plan by Erik Nieuwenhuis MS, PT "The WorkSmart and Get Fit Guy"

2008-12-07T19:12:00.000-08:00

Benefits of Daily WorkSmart Stretching (Flexibility) are;
1) Increased energy level and reduced fatigue
2) Reduced osteoarthritis pain (the #1 cause of disability worldwide), as stretching lubricates your joints
3) Reduce your bodies daily stress....Now that's working smart!!
4) Improve your ability and efficiency with your daily work, play and improved sleep (rest)!!
5) Improved Quality of LIFE :) !!

2008-12-07T18:49:00.000-08:00

CHOOSE LIFE -- Prevent and Manage Diabetes

By Erik Nieuwenhuis MS, PT St Luke’s Regional Medical Center 712-279-1842 Nieuween@stlukes.org

Are you at risk for diabetes? Did you know that 23.6 million people or 7.8% of the United States population has diabetes? 17.9 million people have diagnosed diabetes (with 90 to 95% being type II, and the rest being type I, or gestational diabetes), and 5.7 million have undiagnosed diabetes. November is national diabetes month, so this month we’ll focus on the lifestyle risk factors to prevent and manage diabetes or that increase your risks for diabetes.

Diabetes is an illness that causes the body’s sugar levels in your blood to be high. Another word for blood sugar is glucose. Most of what you eat is changed into glucose during digestion. All of the cells in your body (especially your brain and muscles) need glucose to give you energy! The best forms of glucose for your brain and muscles are whole grains, fruits and vegetables as these foods balance blood sugar levels and break down slower in your body to give you balanced energy. Your body makes a hormone called insulin. Insulin works to keep your blood glucose in the normal range by helping it move from your blood into your cells. When you have diabetes; your body does not make insulin (type I diabetes, I have type I or juvenile diabetes and was diagnosed in my senior year of high school), it does not make enough insulin (type II diabetes), or the insulin your body makes does not work right to break down the sugars (glucose) in your body for energy (type II diabetes). Type II diabetes is associated with older age, obesity (especially abdominal obesity or increased waist size), family history of diabetes, history of gestational diabetes, impaired glucose metabolism, physical inactivity, and race/ ethnicity.

Impaired fasting glucose (IFG) or Prediabetes is on an epidemic rise in the United States today, with the rise of Americans being overweight and obese. In 2007, there was an estimated 57 million adults, aged 20 and over, that had impaired fasting glucose (high morning blood sugar >100 mg/dl). That is approximately 25.9 percent of the United States population aged 20 and over. What is really scary is that for those children born in the year 2000 or later, that they will have a 33% (1 in 3) chance of developing type II diabetes during their lifetime living in America (because of our poor lifestyle habits of most Americans today).

The uplifting news in today’s information age of the 21st century is that approx 90% of type II diabetes is preventable by losing weight or maintaining a healthy weight (and body composition), increasing your physical activity, and choosing healthy nutrition throughout your lifetime. The Diabetes Prevention Program, a large prevention study of people at high risk for diabetes showed that lifestyle intervention reduced developing diabetes by 58% over 3 years. The reduction was even greater, 71%, among adults aged 60 years or older. Research from the Centers of Disease Control and Prevention has found that healthy lifestyle interventions are more cost-effective than medications.

Following are LIFESTYLE Habits that are research based to Prevent diabetes or improve your management of diabetes, and improve your quality of LIFE!!

1) Keep your weight in a healthy range or having a Body Mass Index (BMI) that is less than 25, between 18.5 and 24.9. For every point your BMI increases above 25, your future risks of diabetes increases by 6%. Thus, on a positive note for every point you reduce your BMI your future risk of developing diabetes is reduced by 6%!! Obese women (BMI >30) were 10.6 times more likely to develop diabetes than healthy weight women. Obese men (BMI >30) were 4.2 times more likely to develop diabetes than healthy weight men. Waist circumference and risks of developing type II diabetes; Men’s healthy waist size is less than 37 inches with 32 inches being ideal. From 35 to 39 inches the risk increases from 1.2 to 1.6 times the diabetes risk and increases to 3.4 times more likely to develop diabetes with waist size for men greater than 40 inches. For women a healthy waist size is less than 33 inches and the ideal size is 29 inches. From a waist size increase from 30 to 35 the diabetes risk increases to 3.2 to 4 times the risk and above 36 inches for women you have almost an 11 times the risk of developing type II diabetes.

2) Get regular physical activity and aim for 30 to 60 minutes of moderate to vigorous activity daily. People who exercise regularly have improved insulin sensitivity and lower blood sugar levels all day long. This will give you the following benefits; increased energy level all day long, improved self esteem (mental and emotional health) and ability to be productive at work and with family and friends. Improved ability for your children to focus in school and obey their parents/ teachers. Exercise acts similar to insulin to keep your blood sugar levels lower and with less peaks/ valleys. The nurses health study showed that exerciser’s who walked briskly for 3 hours or more per week cut their risks of getting diabetes in half (reduced by 50%) compared to those who didn’t exercise regularly.

3) Don’t Smoke or If you smoke…Stop! Smokers in this study were 37% more likely to develop diabetes than nonsmokers. Now that is another great reason to quit!!

4) Keep your blood pressure is a healthy range (less than 120/80). For every 5 points your systolic blood pressure increases (top number) over 120/80, your risks of developing diabetes is 2% higher. If you already have high blood pressure; 140-159/ 90-99 your risk of developing diabetes is increased by 51%.

5) Keep your good blood cholesterol (HDL) level in a healthy range > 45 mg/dl for men and >55 mg/dl for women. For every 5 point increase in HDL your risk of developing type II diabetes is reduced by 10%. Lifestyle factors shown to increase HDL levels is; getting regular aerobic exercise, losing excess body fat, not smoking, eating healthy fats (people who regularly eat nuts 5 to 7 servings/ week reduce diabetes risks by 29%) and avoiding trans fats, red wine, and eating berries daily.

6) Eat 5 to 6 or more servings of Fruits and Vegetables each day reduced your risks of developing diabetes by 74%!!

7) Engage in Strength/ Resistance Training exercises at least 2-3 times each week, especially as you age to maintain good health, stronger muscles and bones (prevent fractures and osteoporosis), and maintain independent living. Eating adequate protein is also important, especially soon after exercising for building stronger, healthier muscles. Two key principles for maintaining muscle strength are; 1) Muscles must be challenged and do more work than is regularly required. Doing a strength exercise to near fatigue gives maximum stimulus to the muscle to grow stronger, even in adults in their 70’s-80’s. 2) Supply the muscles with adequate protein needed to build stronger muscles. Muscles are maximally stimulated to uptake protein and rebuild muscles immediately after your strength training exercises are completed. 2 glasses of milk or soymilk (18 grams of protein) immediately after your workout raised amino acid levels in the blood to stimulate muscle building and growth.

8) Drink at least 40 or more ounces of water daily, working up towards half of your body weight in ounces.

9) Make sure to sleep at least 7 to 8 hours each day for proper rest and recovery.

10) Make sure to spend quality time with family and friends daily, maintain a positive attitude and outlook on life, and keep a time for daily spiritual reflection and renewal and watch your spirit and LIFE soar, and diabetes disappear or be managed for LIFE!!

Sources:
Wellsource “Making Healthy Choices” Newsletter Issue 48: Oct 1, 2008 articles; What should your blood sugar level be?, Fruits and vegetables decrease your risks of getting diabetes, maintaining weight loss, and Building muscle.
Center of Disease Control and Prevention National Diabetes Fact Sheet 2007 from http://www.cdc.gov/.
Wellsource “Making Healthy Choices” Newsletter Issue 39: Feb, 2007 article; Body fat measures and risk of type II diabetes.
Preventive Ways to Monitor your Fitness and Health Level by Erik Nieuwenhuis MS, PT St Luke’s Center for Preventive Medicine Health Coach 279-1842.

Healthy Eating Pyramid from "Culprit and the Cure" book by Steve Aldana PhD

2008-10-12T18:25:00.000-07:00

2008-09-29T18:55:00.000-07:00

Centenarian Tips for Healthy Aging and Staying Young

September is “Healthy Aging Month”, so this month we’ll look at multiple sources to discover the Healthy Lifestyle Habits of Centenarians, hear examples from my 100 year old Grandfather Nelson Nieuwenhuis’s life, and research based healthy habits for Staying young and Living “More Good Years with Health and Vitality”!!

First we’ll look at the results from a poll of centenarians from WebMD July 28th, 08 who said these tips were “very important” to healthy aging.

Those top ten healthy aging lifestyle habits were;

1) Relationships with family and friends (staying close with them)—90%
2) Be a Lifelong Learner and Keep your Mind Active—89%
3) Laugh and Have a Sense of Humor—88%
4) Stay in Touch with Your Spirituality—84%
5) Be Optimistic and Continue looking forward to each new day—83%
6) Stay Active, Keep moving and Exercising—82%
7) Maintain a Sense of Independence—81%
8) Healthy Nutrition Choices (Eat Right and Smart)—80%
9) Keep Yourself up with News and Current Events—63%
10) Keep Making New Friends (Never stop being social and building new relationships)—63%

According to the census bureau there are roughly 40,000 centenarians in the United States and 85% of those are women. They are increasing in number by 8% each year, compared with 1% for other age groups. More than 90% of the centenarians reported good health until they reached their early 90’s. About 15 percent of centenarians live by themselves and are completely independent. Centenarians are the fastest growing segment of the U.S. population.

My Grandfather, Nelson Nieuwenhuis turned the big “100” on February 19th, 2008. He was married to my grandmother Isabelle for 69 years and they lived in Hospers, IA. My grandfather was living alone in Hospers, IA for the last 3 years, after my Grandmothers passing, prior to moving to an assisted living facility in Orange City in Sept of 07’. My Grandfather Nelson is such a wonderful role model for me and my family on “How To” get the most out of life and have FUN in the process such as;

· My Grandfather Nelson highly values relationships with family, friends. He was always visiting neighbors and friends in Hospers, IA telling them stories about the history of Siouxland. In his later years those friends and neighbors came to his house to visit with him, bring him groceries or meals, mowing his lawn, and keeping him company. Thank you all so much for your fellowship and friendship’s with my Grandfather Nelson.
· Learning and Telling stories never ceases with my Grandpa as he wrote two history books; “The History of Sioux County” and “The History of Hospers Iowa”. He taught History and Political Science at Northwestern College in Orange City for over 25 years. He was always serving others in the Siouxland Community by serving on the Hospers historical society, Serving as a deacon and elder in the First Reformed Church of Hospers, IA, and Walking on the CROP walk each year which I participated with him for many years.
· My Grandfather Nelson is one of the most positive and optimistic people you will every meet. His glass IS always more than half full!! At family gatherings over the years whenever the topic of conversation ever turns negative in any fashion, my Grandfather Nelson always speaks up with a wise comment to change the focus of the conversation!!
· He has been a strong Christian role model and mentor for me growing up showing me the disciplines of the Christian faith such as; daily prayer and giving thanks to God, Bible reading, attending church, and memorizing scripture. Loving God through all of life’s trials and celebrations, and serving and loving others.
· My Grandfather has always lived a life full of physical activity!! He has a hard time sitting still unless he is reading, which he also really enjoys. He loves to walk and has been doing this daily since I’ve know him. At family gatherings at the Nieuwenhuis house growing up, My Grandfather and I would always go for a walk after eating our noon meal. Growing up he also loved to ride bike, swim with us, mow his lawn, work outdoors, and plant/ tend to his garden!! I got my “green thumb” from my parents, Norm and Kerry, and my grandparents Nieuwenhuis and VandeHoef.
· My Grandpa always ate a great breakfast with some of the foods I remember him eating and enjoying were; He loved to eat oatmeal with bran buds, eggs over easy/ scrambled or boiled, and toast with honey (or eggs on his toast too like my dad Norm). He would drink milk, water and coffee too. Two of Grandpa’s other favorite foods are; Liver and onions (also meat of all kinds and potatoes). He loved fresh fruits from the store and fresh vegetables from his garden too.

A new study out of Cambridge University illustrates the profound effect of lifestyle habits on mortality and longevity. The news release boldly stated, “Lifestyle changes increase life expectancy 14 years”. This was an 11 year study that followed just over 20,000 people from the United Kingdom ages 45 to 79 whom were in good health. The researchers looked at 4 basic healthy lifestyle behaviors; Nonsmoker, Were physically active, Not a heavy drinker (maximum of 2 drinks per day), and Ate at least 5 servings of fruits and vegetables daily. Those people who had 4 healthy behaviors had only a 25% risk of dying during the 11 year study compared to persons who scored a zero (0—didn’t meet any of the healthy behaviors). This difference in mortality was equal to being 14 years younger in chronological age even after adjusting for age, gender, body weight, and social class. This study strongly suggests the awesome benefits of achievable lifestyle changes and the effect these can have on your health, life expectancy (vitality and quality of LIFE)!!

“If I want to be great I have to win the victory over myself….self discipline.” Harry S Truman

“To get the best results you must talk to your vegetables.” Prince of Wales Charles

Sources:
“10 Healthy Aging Tips From Centenarians” by Miranda Hitti WebMD Health News July 28, 2008 from www.wedmd.com.
“Centenarian Facts” (Healthy Lifestyles) from The WELL Workplace Healthletter Vol. 10 No 5 pg 6 July 2008 from WELCOA.
“Health Behaviors and Life Expectancy” from the Making Healthy Choices Newsletter from Wellsource Issue 48.

PUMP and Praise Fall 08 Schedule

2008-09-01T16:47:00.000-07:00

PUMP and PRAISE®--
Fall Schedule 2008 at Sunnybrook Community Church

PUMP and Praise® is a Total Body WELLness (Body, Mind and Spirit) Functional, FUN and Encouraging Circuit Training class for all ages that can be Tweaked to your current fitness level. You have an encouragement partner at each class that will push you to “Do Your Best”!! Each 3D Functional circuit training class is between 30 stations during the week and up to 45 stations on Saturdays using various tools/ equipment from Dumbbells, Medicine balls, Kettlebells, Jump ropes, Mini hurdles, JC Quad bands, Theraband, BOSU, PB Disc Pillows, Boxing gloves, Reebok Steps and more for you to progress your WELLness level and LIVE each day with vitality!!

PUMP and Praise® is scheduled every week Tuesday & Thursday at 5:30am and Every Saturday at 8am in the Sunnybrook Community Church Gym at 5601 Sunnybrook Drive across from Target and Lowe’s. This class has NO CHARGE!

We Hope to See you and your family and friends at PUMP and Praise®

Mission: To Offer God my Whole Self (Body, Mind and Spirit) as a “Living Sacrifice”; A Temple that is Holy and Pleasing to God. We do this to be the hands and feet of Jesus in the Body of Christ, My Family, Across Siouxland and the World!!

Tuesday:.........Thursday:...........Saturday:
New Day.............................................................Sept 6th
.............................................................................Sept 13th
Sept 16th...................Sept 18th........................Sept 20th
Sept 23rd -No Class Sept 25th......................Sept 27th
Sept 30th.....................Oct 2nd.........................Oct 4th
Oct 7th..........................Oct 9th..........................Oct 11th
Oct 14th.......................Oct 16th........................Oct 18th
Oct 21st.......................Oct 23rd........................Oct 25th
Oct 28th......................Oct 30th.......................Nov 1st
Nov 4th........................Nov 6th........................Nov 8th
Nov 11th......................Nov 13th.......................Nov 15th
Nov 18th......................Nov 20th......................Nov 22nd
Nov 25th......................Nov 27th- No Class.....Nov 29th- No Class
Dec 2nd........................Dec 4th............................Dec 6th
Dec 9th........................Dec 11th.........................Dec 13th – Last Class 08’

Check out the Sunnybrook Wellness Ministry Website at;
http://3dwellness4life@blogspot.com for Total Body WELLness Tips, articles, links to websites, and Humor for LIFE!!

“You should know that your body is a temple of the Holy Spirit who is in you. You have received the Holy Spirit from God. So you do not belong to yourselves, because you were bought by God for a price. So honor God with your bodies.” 1 Corinthians 6: 19-20 NCV

“So brothers and sisters, since God has shown us great mercy, I beg you to offer your lives (body) as a living sacrifice to Him. Your offering must be only for God and pleasing to Him, which is your spiritual way for you to worship. Do not change yourselves to be like the people of this world, but be changed within by a new way of thinking. Then you will be able to decide what God wants for you; you will know what is good and pleasing to Him and what if perfect. Romans 12:1-2 NCV

Ten Lifestyle Goals for LIVING WELL and Losing Weight

2008-01-25T12:25:00.000-08:00

The number one New Year’s Resolution across the United States each year is to “Lose Weight”. This month we will empower you, your business and family with healthy lifestyle goals to assist you in Meeting and exceeding your New Year’s Resolution’s in 2008 to “LOSE WEIGHT” and change your LIFE!!

1) Get adequate rest daily: People with the best health and longevity get at least 7 to 8 hours of sleep daily. Taking time for daily relaxation and recreation is also helpful to the body and mind.
2) Get regular physical activity: At least 30 minutes of moderate intensity exercise five days per week or vigorous intensity exercise for at least 20 minutes three days each week. Depending on how overweight you are you may likely need to increase the time and/ or days per week of physical activity to meet your goals. Include strengthening exercises at least 2+ times each week to maintain a healthy lean body weight…increase this frequency if you need to lose weight. Work on your flexibility and total body range of motion daily.
3) Eat more plant based foods: Aim for at least 5 (up to 9 is recommended) servings of fruits and vegetables daily. Limit fatty meats (or trim excess off of your steak, pork chops), and high cholesterol foods. Good sources of plant proteins for your body are; peas, beans, nuts and soy foods. Eating 5+ servings (1 palm full) of nuts each week is one of the best health habits you can make for your heart and health in 2008!! Multiple large population long term research studies have found those who ate 5+ servings of nuts each week reduced their heart disease risks by 50-60%, and improved blood pressure and cholesterol levels. Let’s GO NUT’s in 2008!!
4) Eat more whole grain breads and cereals: Aim for at least 3 servings of whole grains daily such as; whole wheat breads and cereals, brown rice, whole wheat pasta, and oatmeal. Limit your intake of highly refined products such as white bread, pastry (cookie/ donuts/ bars/ pie), white rice and high sugar cereals.
5) Choose healthy fats: Choose unhydrogenated vegetable oils and trans fat free margarine in place of animal and solid fats such as butter, hard stick margarine, and shortening. Eat at least 1 serving of nuts daily (1 oz of nuts or 2 tablespoons of peanut or almond butter). Eat foods high in Omega 3 fatty acids daily such as; walnuts, soy, flax meal, soy and canola oils.
6) Achieve and Maintain a Healthy Weight: A BMI less than 25 is ideal. A BMI of 25.1 to 29.9 is overweight/ moderate risk and 30 or above is high risk (obesity). Testing your body composition (muscle/ lean tissue vs fat) is an even better predictor for your bodies health than BMI. A waist measurement of less than 37 for men and less than 33 inches for women is Healthy for the reduction of heart disease risks factors such as high blood pressure, high cholesterol and diabetes risk factors.
7) Be FREE of dependence on tobacco, illicit drugs, or alcohol: 85,000 people die prematurely every year due to alcohol and over 400,000 people die prematurely every year from smoking. Drug use can lead to dependencies that can destroy physical, mental, and spiritual health.
8) Maintain a Cheerful, Hopeful Outlook on LIFE: Choose to see the bright side of life. Be Happy!! Laugh a lot!! Pass on Joy, Hope and Encouragement to those you work and live with daily. HUG and tell those whom you LOVE daily!! Get help if you feel sad and depressed for extended periods of time.
9) Spend Quality Time with Family and Friends Daily: Supportive relationships build strong hearts and happy minds!! They also build and improve Customer Service in your company and family. Practice a spirit of friendship, love and acceptance for others. Share a random act of kindness with someone you live or work with daily and watch your spirit soar!!
10) Take time daily for Spiritual Renewal: Plan a quiet time each day to read, pray, meditate, and seek spiritual renewal. A heart primed with gratitude, forgiveness, and service helps you soar over life’s difficulties and challenges!!

Make a PLEDGE for 2008: It is ________________ (your full name here) heart’s desire today to take the time and hard work necessary to make my Health (Body, Mind and Spirit) a personal priority in my life so I can be the best Spouse, Father/ Mother to my children, Employee/ Leader/ Owner in the workplace, and Servant in my community. I will do this with the help of my creator and accountability partner who has signed this pledge below.

__________________________________Name (Signature)
Date _______________________

Sources:
Ten Lifestyle Goals for Healthy Living by Wellsource Inc. 2003-5. www.wellsource.com
American Journal of Clinical Nutrition 2005: 81:409-15 Feb 2005

2008-01-02T19:44:00.000-08:00

Lighten Up SUNNYBROOK:
100 Day WELLness Challenge!!
Change Your Choices. Change Your LIFE.

WELLness Ministry Mission: “To Honor God Daily with my Whole Self (Body, Mind, and Spirit) as a “Living Sacrifice”, a Temple that is Holy and Pleasing to God. We do this to be the Hands and Feet of Jesus to the World.”

Lighten Up Sunnybrook 2008 will help families, LIFE groups, or individuals at Sunnybrook Community Church JUMP START healthy lifestyle habits to help adults and their children feel better, look better, and live longer, healthier lives to be more like JESUS and SERVE our family, friends and community!!

What is Lighten Up Sunnybrook? A FUN, team-based “100 Day Challenge” designed to promote the healthy lifestyle choices of daily physical activity and healthy eating habits. Sunnybrook Community Church will be taking part in Lighten up Iowa (LUI) which is a state wide program that started in 2002 by the Iowa Sports Foundation and is locally sponsored by the Iowa Health System (St Luke’s is the local affiliate hospital), HyVee, Iowa Dept of Public Health, ISU Extension and others.

Dates: Lighten Up Sunnybrook “100 Day WELLness Challenge” runs from Jan 16th to April 24th, 2008

Here's How To Get Involved in Lighten Up Sunnybrook:
1)--Put together a Team of 2-10 people (LIFE group members, families, friends, individuals)
2)--Select a Team Captain (Your team captain will register your team online at http://www.lightenupiowa.org by Jan 15, 2008 and MUST use the Group Registration Code “LUISUNNYBROOK” to be eligible for Sunnybrook incentives!!
3)--Attend a “Know Your Numbers” session at Sunnybrook Community Church’s gym to determine your; Weight, Body composition (muscle vs fat weight), blood pressure, and inches at your waist/ hip and thigh for females and chest/ waist and bicep for males, and take a digital photo to document your transformation. (This is NOT Mandatory to be involved in Lighten Up Sunnybrook, however is recommended)
--Date and Times for “Know Your Numbers” are Friday January 11th from 7 to 9pm and Saturday January 12th from 10am to 2pm.

--Your TEAM may compete in one or both divisions for this 100 day WELLness challenge;
1) Weight loss division that is based on the total % weight loss by the team. Honor weight is submitted and reported online weekly.

2) Minutes of Activity Division. Each team member records their weekly minutes of physical activity, that is outside of their normal work/ daily activities (such as exercise time, walking, etc.), and this number is recorded online.

Cost of Lighten Up Sunnybrook WELLness Challenge
--A Per person entry fee of $10 and a $10 per TEAM entry fee (2-10 people per team) for each team is required for the shipping and handling of Lighten Up Iowa TShirts, Processing of each team and Many other benefits noted below… (Make checks out to Sunnybrook Community Church and in memo line write “LUI WELLness Challenge”)
--These Per Person and Team Fee’s may be turned in at the Know Your Numbers dates noted above or to Meaghen the Secretary at Sunnybrook Community Church no later than Jan 16th, 2008.

--Lighten up Iowa T-Shirts for each team member which are sent to the Team Captain’s home address
--Personal tracking log for daily nutrition/ physical activity online at LUI website from your very own personal dashboard (Your team can also personalize your homepage with a photo of your TEAM)
--Receive a One year's FREE subscription to a health/ fitness magazine such as; Fitness magazine, Mens Journal, Heart-Healthy Living, Ladies Home Journal and others
--Chances to win monthly incentives and prizes from LUI (Sunnybrook Community Church will also set up their own internal incentives)
--Access to online health tools from Fitness Magazine such as; Personalized meal plans, customized workouts, video exercise demonstrations, community discussion board, music play list downloads, calorie charts
--Fitness and Nutrition Resources from Fitness Magazine
--Weekly emails from LUI containing tips about nutrition, fitness and healthy living
--A Leaderboard where you can see and track where your team ranks within Sunnybrook Community Church, Sioux City, Woodbury County and across Iowa during the Lighten Up Sunnybrook (Iowa) 100 day challenge
--NOTE: At Sunnybrook Community Church we will track how many teams and people that are involved in Lighten Up Sunnybrook to award internal incentives, and to have FUN challenging each other for improved health and living well!!

Erik Nieuwenhuis will be the Administrator and is able to track each team’s progress and individual participation (follow through) through receiving a “Group Registration CODE” “LUISUNNYBROOK” that all teams must use when their team captain register’s online.

Sunnybrook Community Church will award Incentive PRIZES during Lighten Up Sunnybrook at days 25, 50, 75 and at Day 100 will award Team grand prizes for the top team with the highest percentage of weight loss and the team that logs the highest number of physical activity minutes/ hours.

Two Grand Prizes will be $100 gift certificates to Olive Garden for an evening of FUN, fellowship and Celebration of your awesome TEAM and Individual WELLness accomplishments!!

For more information or to get your questions answered RE Lighten Up Sunnybrook contact; Erik Nieuwenhuis at 712-293-1625 or ErikNie@msn.com

Let’s Challenge Each Other to “Lighten Up SunnyBrook” and have FUN in the process of LIVING WELL to SERVE OTHERS in Jesus Name!!

Check out http://www.lightenupiowa.org/ and use the group registration code LUISUNNYBROOK to sign up your team, track your teams progress during this 100 day challenge and also check out http://3dwellness4life.blogspot.com/ for WELLness tips and winners every 25 days throughout this challenge!!

2008-01-02T19:34:00.000-08:00

Pump and Praise ®
Winter Schedule.....January to March 2008

Pump and Praise® is a FUN, Functional and Encouraging, FREE Fitness Class that can be tweaked for ALL Ages 3 mornings a week in the Sunnybrook Community Church’s gym. Everyone is WELCOME!!

Mission: To offer God daily my whole self (body, mind and spirit) as a “living sacrifice,” a temple that is holy and pleasing to God. We do this daily to be the hands and feet of Jesus to the world!!

PUMP & PRAISE® winter schedule

Monday 5:30 a.m...Thursday 5:30 a.m..Saturday 8:00 a.m.
Jan 7th..........................10th...............................12th
14th...............................17th..............................19th
21st...............................24th...............................26th
28th..............................31st..............................Feb 2nd--No Class
Feb 4th.........................7th...............................9th
11th..............................14th.............................16th
18th..............................21st.............................23rd--No Class
25th..............................28th............................March 1st
March 3rd...................6th...............................8th
10th.............................13th.............................15th
17th..............................20th............................22nd
24th.............................27th.............................29th
March 31st

All sessions are 45 minutes. This class is FREE and Everyone is Welcome!!

Pump and Praise® is part of the Sunnybrook WELLness Ministry Visit our website at http://3dwellness4life.blogspot.com.

For more info.contact Erik Nieuwenhuis at 293-1625 or ErikNie@msn.com.

No More Saturday Pump and Praise Classes for Rest of 2007

2007-11-21T19:34:00.000-08:00

Hello Pump and Praiser's
We will be cancelling the remainder of the Saturday at 8am classes for the rest of 2007 and we will start classes again on Saturday in mid January 08. We will continue to have Monday and Thursday classes at 5:30am through Dec 20th which will be the last class of 2007.

Have a Blessed and Happy Thanksgiving!!

Erik and Kory

Faith and FITNESS "Diet and Exercise for a Better World" by Tom P Hafer

2007-11-01T18:57:00.000-07:00

We have found the "Fountain of Youth" and it's exercise. The body is a miracle; it can heal and strengthen with a disciplined exercise program that addresses aging problems and fitness. Adhering closely to exercise and proper nutrition will increase the chances for an individual to remain disability-free until the end of life.

"It's not how many years of life you will live that is most important...It's about having LIFE and vitality in the years that you were created to live for HIS GLORY!!" Erik Nieuwenhuis Quote :)

The majority of the body's decline is due not to the passing of years, but to the combined efforts of inactivity, poor nutrition, and illness, much of which can be controlled (70% as a matter of fact www.realage.com). Regardless of age or present physical condition, the aging process can be slowed and--often times--even reversed.

Rigourous exercises and physical work do not break down muscle, bone, heart, and lungs, but actually build them up. They improve the bodies efficiency and vitality (LIFE and FUN in daily life to truly LIVE:).

In His Love and Grace

John 10:10 "I have come that they may have LIFE and have it to the FULL." Jesus

Romans 12:1-2 Be Transformed by the RENEWING of Your Mind

2007-09-26T20:07:00.000-07:00

LAUGHS :) HA, HA from Reverendfun.com Enjoy!!

2007-09-14T19:30:00.000-07:00

Quotes from FITNET by Tim Lane

2007-09-14T19:21:00.000-07:00

Subscribe to FREE daily FITNET quotes, stories and daily wellness encouragement from Tim Lane from the Iowa Dept of Public Health by sending a blank email to join-fitnet@lists.ia.gov

"Behave so the aroma of your Actions may enhance the general sweetness of the atmosphere."
--Henry David Thoreau

"It's not whether you get knocked down, it's whether you get up." --Vince Lombardi

"Excellence is to do a common thing in an uncommon way." --Booker T Washington

"Commit yourself to a DREAM, nobody who tries to do something great but fails is a total failure. Why? Because he can always rest assured that he succeeded in Life's most important battle..He defeated his fear of trying." ---Robert Schuller

2007-09-12T18:35:00.000-07:00

Exercise and Your Brain's Health: Taken from the website www.speakwell.com by Dr. Martin Collis "WELL" Newsletter

Are YOU Ready for Some Football and Encouragement from KC Chiefs RB Priest Holmes

2007-09-05T18:40:00.000-07:00

2007-09-03T18:22:00.000-07:00

Putting On Your Armor
(The Armor is Your Identity in Christ)
Lord, by faith here's what I'm doing right now to prepare myself for the coming day. I'm putting on the "Belt of Truth". I ask You to make it very clear to me what I am to accept into my life and what I am to reject. Help me to see clearly the motives of others as they deal with me and coverse with me. Let me walk in Your Truth, making decisions and choices according to Your plans and purposes for my life.

I am putting on the "Breastplate of Righteousness". Guard my emotions today. Protect my heart. Help me to take into my life only the things that are pure, and nothing that is poison or polluting. Help me to live in integrity and to have a reputation based upon doing, saying, believing, thinking, and feeling the right things. Help me to live in right relationship with You every moment of this coming day.

I am putting on my "Spiritual Boots". Help me to stand and walk in Your peace and to move forward in ways that bring Your peace and love to others. Help me to have the full confidence and assurance that come from knowing that I am filled with the peace that only You can give to those who are Your children. Help me to be a peacemaker. Show me where to walk and how to walk as You would walk.

I am picking up the "Shield of Faith". Help me to trust You to be my Victor in every area of my life today. Help me to trust You to defend me, provide for me, and keep me in safety every hour of this day.

I am putting on "My Helmet of Salvation". Guard my mind today. Bring to my remembrance all that You have done for me as my Savior, and Leader of my LIFE. Let me live in the hope and confidence that You are saving/ refining/ rescuing me and delivering me from evil and the evil one.

I am picking up "My Sword of the Spirit", the Word of God. Bring to my remembrance today the verses of the Bible that I have read and memorized, and help me to apply them to the situations, trials, temptations, and circumstances I will face. Let me use Your Word to bring Your LIGHT into the darkness of this world and to defeat the devil when he comes to tempt me.

Father, I want to be fully clothed with the Identity of Jesus Christ today. I am in Christ. He is in me. Help me to fully realize and accept the He is the Truth, my Righteousness, my Peace, my Savior, the source of my Faith, and the ever-present Lord of my Life!! I want to bring Glory to Your Name today. I ask all of this in the name of Jesus. Amen

Source: "When the Enemy Strikes" by Charles F Stanely Nelson Books 2004 pages 170-171.

2007-08-28T19:29:00.000-07:00

Ed Young Ministries Weekly Devotional
Trading Spaces - The Reveal by Ed Young
When people see God's redemptive show unfold in your life and mine, what do they do? As they walk through our "house," the rooms of our relationships, emotions, and actions, do they react with "oohs and awes" or tears and sobs.
We've got to understand the biblical importance of the house. In the Old Testament God was in the house. He dwelt in the tabernacle and in the Temple. In the New Testament he was out of the house as God revealed himself through the person of Christ. And now the Bible says we, as Christ-followers, are the house, the dwelling place for the Holy Spirit of God.
"Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own" (1 Cor. 6:19). Since we are the house, the dwelling place of the Holy Spirit of God, our life is all about revealing the décor of the Designer.
The question is, What do others see as your life is revealed? As people tour your life, they are yearning to see what the Designer has done. When people tour homes, they get ideas. When people tour your life and mine, what kind of ideas do they pick up about marriage, child-rearing, priorities, honesty, or generosity.
If you are a Christ-follower, God wants to design a model home out of your life. So don't conceal God's design...reveal it, because the ultimate goal in life is to simply reveal the glory of the Designer.
For more information about this and other subjects, visit the Ed Young Ministries website: http://www.edyoung.org/
(c) 2005 Ed Young Ministries

2007-08-26T13:59:00.000-07:00

Pump and Praise ®
Fall Schedule September to December 2007

Pump and Praise® is a FUN, Functional and Encouraging, FREE Fitness Class that can be tweaked for ALL Ages 3 mornings a week in the Sunnybrook Community Church’s gym. (Across from Target and Lowe's) Everyone is WELCOME!!

Mission: To offer God my Whole self (body, mind and spirit) as a “living sacrifice,” a temple that is holy and pleasing to God. We do this daily to be the hands and feet of Jesus to the world!!

PUMP & PRAISE® Fall schedule

Monday 5:30 a.m....Thursday 5:30 a.m.....Saturday 8:00 a.m.
..............................................................................................Sept 1
Sept 3-No Class....................Sept 6....................................Sept 8
Sept 10..................................Sept 13..................................Sept 15
Sept 17...................................Sept 20...................Sept 22-No Class
Sept 24-No Class..................Sept 27..................................Sept 29
Oct 1........................................Oct 4.....................................Oct 6
Oct 8.......................................Oct 11...................................Oct 13
Oct 15.....................................Oct 18...................................Oct 20
Oct 22.....................................Oct 25..................................Oct 27
Oct 29.....................................Nov 1....................................Nov 3
Nov 5......................................Nov 8....................................Nov 10
Nov 12....................................Nov 15..................................Nov 17
Nov 19.............................Nov 22- No Class.......Nov 24- No Class
Nov 26....................................Nov 29.................................Dec 1
Dec 3......................................Dec 6.....................................Dec 8
Dec 10....................................Dec 13....................................Dec 15
Dec 17.....................................Dec 20---Last Class of 2007

All sessions are 45 minutes. This class is FREE and Everyone is Welcome!!

Pump and Praise® is part of the Sunnybrook WELLness Ministry
Visit our website (Blog) at http://3dwellness4life.blogspot.com/. For pump and praise schedule, and WELLness Tips for Your Family, Workplace, and Your LIFE!

For more info.contact Erik Nieuwenhuis at 293-1625 or ErikNie@msn.com.

2007-08-26T13:33:00.000-07:00

5 Choices to Eat for Energy and LIFE:
These choices will give you more daily energy, improve your immune system, prevent or better manage your diabetes/ heart disease/ or cancer....

1. Think Crunchy and High Fiber: Include crunchy, high fiber foods with every meal to help slow digestion and keep your blood sugar stable. Good high fiber options include; Nuts, seeds, whole grain breads and cereals, oatmeal, apples, berries (blueberries, raspberries, strawberries), pears, broccoli, artichokes, brussels sprouts, and turnip greens.

2. Think WHOLE Foods: Go for foods made with whole grains instead of refined flours. If refined or enriched flour is one of the the top four ingredients, (reduce how often you choose these or skip it). Look for whole grain breads and pastas, brown rice, and bran, whole-oat, or whole wheat cereals.

3. Think FRESH: For both meals and snacks, reach for fresh, whole foods instead of processed foods (cookies, many crackers, donuts, cake, etc). Fresh/ whole foods are from the garden such as Fruits and vegetables, Nuts, seeds, and Whole grains, oats, and soy.

4. Think COLOR: Fill your grocery cart with a variety of brightly colored produce such as apples, tomatoes, spinach, romaine lettuce, green and purple grapes, blueberries, raspberries, strawberries, oranges, carrots, celery, bananas, beans, peas, green/ red/ and yellow peppers, peaches, cucumber, squash, the list goes on. Tip: Don't forget to check out the local farmers market in Sioux City or in your area for wonderful fresh produce for your physical bodies health and vitality!!

5. Think SMALL: Be aware of portion sizes. Blood glucose is most quickly affected by the carbohydrates that you eat, so eat small portions of carbohydrate rich fruits, beans, grains, dairy products, and vegetables throughout your day. You can also slow the release of your blood sugar rise by eating healthy protein and fat choices with your carbohydrates at your meals or snacks such as; Nuts (walnut/ almond/ pistachio), sunflower seeds, cheese, chicken, turkey, steak, brats, polish sausage, or lean meats.

Source: Real Age Tip of the Day Thur Aug 9th "Living well with diabetes" Healthy Lifestyle Tips. www.realage.com

Martin Collis PhD WELLness Prescription from his website www.speakwell.com and WELL Newsletter

2007-08-16T18:10:00.000-07:00

2007-08-12T19:07:00.000-07:00

Faith and Fitness

"Diet and Exercise for a Better World"

by Tom P. Hafer Augsburg Fortress Minn, MN 2007

Real Food from Chapter 2: Food

"So Whatever you eat or drink, or whatever you do, do everything for the Glory of God." 1 Corinth 10:31

Results from a 25 year old study of the longest living people in the world suggests that diet (nutrition), exercise (being physically active), faith practices, and personal relationships are the reasons for their longevity. These people live in Okinawa Japan and have the lowest occurence of heart disease in the world, 1/5th of the United States.

The occurance of breast, ovarian, and prostate cancer is significantly lower than that of the US too. There are six times as many 100 year old people per capita than there is in America. The worlds longesy disability free life expectancy are also in Okinawa.

The people in Okinawa have strong sense of community, with high levels of social contact. Prayers are often about health. Health and longevity are celebrated and the elderly are respected and considered wise. There are extremely low levels of negative emotions and depression.

Their diet/ nutrition choices consist of;

1) Vegetables (especially dark leafy greens) 34%

2) Whole grains 32%

3) Lean proteins (fish) 11%

4) Soy 12%

5) Fruit 6%

6) Meat/ Eggs/ Poultry/ Seaweed 5%

---Almost 70% of their daily choices are Vegetables and Whole grains for the healthiest humans in the world!!

WHOLE Foods from God's Creation == LIFE :)

2007-08-06T11:23:00.000-07:00

Choose WELLness
"For every hour of physical activity (exercise) you choose to complete, YOU add 2 hours to your life" American Heart Association--Source

Wow, Is that ever a Blessed DEAL or What!! Movement and staying active = LIFE:)

2007-07-13T12:21:00.000-07:00

Pump and Praise (revised) Schedule
July - August 2007

Three mornings a week in the Sunnybrook Community Church’s Gym (across from Lowes and Target) Saturday 8am classes have been cancelled for the remainder of the summer to enjoy vacations, time with family and friends!! We'll restart Saturday 8am classes in Sept (for the fall)

Pump and Praise is a total-body workout that will get your heart, lungs and muscles pumping and praising! You’ll build strength, cardiovascular fitness, flexibility, balance and coordination – all while having fun! During 45-minute sessions, we’ll do warm up and cool down, workout in stations with a partner, and learn total body wellness tips.

Praise music is played throughout the session, informing you how long you stay at each station (45 seconds). You have 15 seconds between the start of the next station to teach the team behind you how to do the station you just finished and then you are taught how to do the next station. Get ready to wake up every muscle in your body to glorify God.

Mission: To offer God my whole self (body, mind and spirit) as a “living sacrifice,” a temple that is holy and pleasing to God. We do this to be the hands and feet of Jesus to the world.

PUMP & PRAISE schedule

Monday 5:30 a.m.............Thursday 5:30 a.m.

July 16--no class......................July 19--no class
July 23.......................................July 26
July 30......................................August 2
August 6...................................August 9
August 13.................................August 16
August 20.................................August 23
August 27..................................August 30

All sessions are 45 minutes. This class is free.

Pump and Praise is part of the Sunnybrook WELLness Ministry Visit our website at http://3dwellness4life.blogspot.com.

For more info. contact Erik Nieuwenhuis at 293-1625 or ErikNie@msn.com.

2007-06-17T09:46:00.000-07:00

Tips to Increase your ENERGY Level 4 LIFE
from The Willow Creek Leadership Summit 05' Conference Notebook

-Energy systems must be turned off approximately 8 hours out of every 24 in the form of sleep.
-You must eat every 3 to 4 hours at a minimum to sustain blood glucose levels (blood sugar). The only exception is during the 8 hours your energy system is turned off during sleep.
-Energy systems work best when Water is consumed every 30 minutes to 1 hour (I highly recommend keeping a water bottle with you throughout your daily tasks/ work...You'll have more energy and also water burns body fat...Yeah!!).
-Physical capacity of the energy system is improved by turning the system fully on (high intensity interval exercises such as Pump and Praise!!) and fully off (sleep) every 24 hours.
-To Prevent mental and emotional disengagement when the muscular system is turned off (no movement), small movements should be made every 30 to 40 minutes and large muscle movements every 90 to 120 (1.5 to 2 hrs...by getting up from your desk and seated position to walk/ stretch/ talk with friends/ get some water/ etc)
-A minimum of two cardiovascular interval training workouts a week and required to maintain full cardiovascular energy output/ health. Interval examples: Pump and Praise class at Sunnybrook Community Church 3 days each week, Walking/ Running or Cycling fast/ slow and adding hills or change of route to your routine.
- Two strength (resistance) training sessions per week are required to fully maintain muscles capacity to exert and resist force as you get at Pump and Praise also.

--Access to the energy of the Human Spirit is best achieved by setting time aside to link the days activities to the important missions (purpose and passion) of your life!!

ENERGY RECOVERY IDEALS: Build these into your workday for increased Physical/ Emotional/ Mental and Spiritual energy :)

--Stretch, hydrate with water, pray, stand up and walk, meditate, moisturize hands, squeeze a stress ball, read daily inspiration, look at family pictures, get a cup of coffee/ water, take a bathroom break, doodle, read a joke/ comic, aromatherapy, listen to your favorite music, laugh, call a friend/ family member, eat a health snack such as (grapes/ orange/ apple, carrots, celery with peanut butter, yougurt, nuts, popcorn, pretzels, granola bars, berries of all kinds), do a crossword puzzle, organize your desk/ files, write your daily to-do list, talk to co-workers.

Mens Health Week June 11- 17 Ways to Stay Healthy for the Men in Your LIFE

2007-06-12T10:28:00.000-07:00

How Guys Die (Top 10 Causes of Death for Men)
By Rich Maloof for MSN Health & Fitness
Freelance
In recognition of National Men’s Health Week (June 11-17), MSN Health & Fitness has culled some fundamental facts and figures to raise your awareness of the most fatal conditions facing men in the United States today. With any luck (God willing prevention and daily wise lifestyle choices), we’ll also raise your prospects for living a longer, healthier life.
You may be struck by how many risk factors for the life-threatening conditions below are within your capacity to control.

We men could add years—even decades —to our lives by simply eating healthily, staying active and not smoking.

No. 10: Alzheimer’s Disease
Alzheimer’s is a brain disease correlated to aging, so the number of cases has been increasing as men live longer. Life expectancy after diagnosis ranges anywhere from two to 20 years.
Risk Raisers: Aging, Poor social relationships, lack of reading and playing games/ activities to strengthen your mind, lack of physical activity.
Numbers That Count: According to the Alzheimer’s Foundation of America, an estimated one in 10 persons over age 65 and nearly half of those 85 or older have Alzheimer's disease.
Prevention 101: Little is known, but experts advise taking similar steps to preventing heart disease (see below).
Did you know? One hopeful prospect for combating Alzheimer’s is a brain-imaging technique which would measure the amount of the toxic compound (amyloid) that causes Alzheimer’s.

No. 9: Kidney Disease
Your kidneys remove waste and toxins while also helping to regulate blood pressure and body water. Kidney diseases are predominantly brought on by diabetes or high blood pressure.
Risk Raisers:
Diabetes.
High blood pressure.
Inactivity.
Smoking.
Numbers That Count: Treatment for chronic kidney disease (CKD) soared by 57 percent as awareness rose in the 1990s, though the actual rate of prevalence has been relatively stable.
Prevention 101:
Exercise.
Drink plenty of water.
Maintain a healthy weight.
Limit aspirin and ibuprofen.
Did you know? CKD is closely associated with heart disease. According to the American Society of Nephrology, death from cardiovascular disease is 10 to 30 times higher among dialysis patients.

No. 8: Suicide
Depression is the common element in more than half of all suicide attempts, though only one in 10 attempts is successful. It appears men are more successful than women because they choose more certain methods of self-destruction (for example, a gunshot rather than sleeping pills).
Risk Raisers:
Depression.
Painful illness.
Recent crisis or loss.
Substance abuse.
Numbers That Count: Men commit suicide four times more frequently than women.
Prevention 101:
Tell a friend.
Contact a doctor.
Call a suicide hotline (1-800-SUICIDE).
Did you know? About one in four suicides leave a note behind.

No. 7: Pneumonia and Flu
The statistic that 36,000 people die from pneumonia and influenza every year scares a lot of Americans into getting a flu shot. Most are individuals with compromised immune systems, especially the elderly.
Risk Raisers:
Pre-existing respiratory condition.
Heart disease.
Diabetes.
Weakened immune system.
Numbers That Count: The pneumonia/flu death rate dropped 10 percent between 2003 and 2004.
Prevention 101: Immunization.
Did you know? As of 2004, more people are dying of Alzheimer’s disease than pneumonia or flu. (Alzheimer’s is far more prevalent among women than men, which is why it ranks lower on the list of health threats for men.)

No. 6: Diabetes
Type 2 diabetes follows closely on the heels of this nation’s obesity epidemic. The American Diabetes Association (ADA) states that 54 million Americans are pre-diabetic, meaning that blood glucose levels are approaching diabetic levels.
Risk Raisers: Excess body fat and inactivity increase risk for type 2 diabetes; risk factors for type 1, which is far less common, are not well understood.
Numbers That Count: 9.6 percent of people aged 20 or older have diabetes, while nearly 21 percent of people over 60 have it.
Prevention 101:
Make a habit of healthy food choices.
Exercise.
Maintain a healthy weight.
Did you know? According to the ADA, 10.5 percent of all men aged 20 years or older have diabetes, although nearly a third of them do not know it.

No. 5: COPD (Chronic Obstructive Pulmonary Disease)
COPD is not actually one disease but the co-existence of emphysema and chronic bronchitis. These lung conditions are primarily caused by smoking—and they will kill you.
Risk Raisers: Smoking.
Numbers That Count: According to the American Lung Association, male smokers are nearly 12 times as likely to die from COPD as men who have never smoked.
Prevention 101: Don’t smoke or use smokeless tobacco.
Did you know? Smoking is bad for you. Did we mention that?

No. 4: Stroke
There are two types of strokes—those caused by a blocked artery (ischemic) and those due to bleeding in or around the brain (hemorrhagic). Both types result in the death of brain tissue, which can affect one’s entire body.
Risk Raisers:
High blood pressure.
Smoking.
Diabetes.
High cholesterol.
Obesity.
Numbers That Count: About 80 percent of strokes are ischemic and 20 percent hemorrhagic.
Prevention 101:
Keep a healthy diet.
Exercise.
Mind your blood pressure.
Did you know? A 2007 report by the American Heart Association estimated the cost of health expenditures and lost productivity due to cardiovascular disease and stroke at $431.8 billion—well over twice the cost of all cancers.

No. 3: Accidents
“Unintentional injuries” kill a staggering number of people every year. In 2004, the CDC’s total for men and women was 112,012. Vehicle accidents accounted for the most fatalities, followed by poisoning, falls and drowning.
Risk Raisers:
Driving while intoxicated.
Ignoring safety regulations.
Dangerous occupations such as mining, farming, construction and fishing.
Numbers That Count: In a related statistic, one in 30 black males are considered at high risk for homicide compared to one in 179 white males.
Prevention 101:
Wear a seat belt.
Don’t drink and drive.
Be well rested at work.
Follow safety guidelines.
Follow warnings on household and workplace chemicals.
Did you know? Unintentional injuries are the leading cause of death for men under the age of 34.

No. 2: Cancer
The American Cancer Society (ACS) estimates that cancer will take the lives of 289,550 men in 2007. However, the death rate for cancer’s major killers has steadily been decreasing. Even without a cure we could slash the rate by nearly one-third: ACS says tobacco accounts for 30 percent of all cancer deaths.
Risk Raisers:
Smoking.
Sun exposure.
Excessive alcohol intake.
Numbers That Count: Lung cancer is the most common cause of cancer death among men (31 percent), followed by prostate (9 percent) and colorectal (9 percent) cancers.
Prevention 101:
Eat well.
Exercise.
Get screened.
Protect against UV rays.
Learn about carcinogens in your environment.
Did you know? Fewer than half the people diagnosed with cancer today will die of the disease.

No. 1: Heart Diseases
Though heart disease is the longstanding No. 1 killer, its mortality rate since 1950 has been halved in the 25-to-64 age group. Approximately 28 percent of American men—more than one in four—die from cardiovascular diseases today.
Risk Raisers:
High cholesterol.
High blood pressure.
Obesity.
Diabetes.
Numbers That Count: Heart disease kills about 26 percent more African-American men than white men.
Prevention 101:
Eat fruits and vegetables.
Be smart about fat intake.
Exercise.
Go for regular check-ups.
Don’t smoke.
Ask your doctor about taking aspirin daily.
Did you know? The 50-year Framingham Heart Study suggests men have a 49 percent risk of developing coronary heart disease after the age of 40.
Finally, here's a guide to some of the most common risk factors for an early demise. Learn and live to tell about it.

Rich Maloof lives in Brooklyn, N.Y. He specializes in health, technology, music and children’s non-fiction. He is a regular contributor to MSN.com and has written for CNN, Yahoo!, Billboard and the “For Dummies” book series.
var url=window.opener.location.href;
document.write('URL: '+url+'');
if(window.print){window.print();}
else{alert('To print his page press Ctrl-P on your keyboard \nor choose print from your browser or device after clicking OK');}

URL: http://health.msn.com/centers/mensexualhealth/articlepage.aspx?cp-documentid=100164474>1=10109

2007-06-01T18:21:00.000-07:00

Physical Activity is POWERFUL Medicine
By Erik Nieuwenhuis MS, PT

The best medicines are those that prevent disease and improve quality of life. You may not think of physical activity as medicine, but in fact, when taken daily, it is powerful medicine. May is physical fitness month so I wanted to educate you on the power of moving your body to prevent our nations top three chronic diseases; heart disease, diabetes and cancer, and also improve your everyday life.

Want to prevent a heart attack? In a Harvard study of 80,000 nurses, those that walked at least 30 minutes daily, 5 or more days each week reduced their risks of having a heart attack by 50%. Walking strengthens the heart and mind. Regular physical activity helps to prevent cognitive decline and dementia as we age. One study documented that older persons who walked regularly, gardened, went jogging, etc. were 50% less likely to develop dementia 5 years later compared to sedentary (inactive) persons.

Want to prevent diabetes? In one of the most serious and fastest growing diseases today researchers have found by following 2,478 young adults (younger than 30) in a 15 year study that those who were sedentary at the start of the study but became physically active were 60% less likely to develop diabetes. Physical activity helps prevent insulin resistance, the underlying cause of diabetes and metabolic syndrome. One study showed that for every 2 hours a person watched TV daily (a dangerous sedentary pursuit), their risk of diabetes increased by 14%. Imagine the impact on the health of our nation and health care/ insurance costs if every sedentary (inactive) person became physically active (The current research shows that approximately 60% of the population would fall into living a sedentary/ inactive lifestyle)!! The Center for Disease Control and Prevention estimate that about 27% of all healthcare costs are linked to living a sedentary lifestyle and excess body weight.

Interested in preventing cancer? One study showed a 40% decrease in cancer mortality (death) in high fit persons compared to low fit persons. A recent report by the American Cancer Society states that regular exercise (physical activity) may be helpful in preventing breast, colon, prostrate and endometrial cancer, some of the most common cancers today by 20 to 40%.

Other Benefits of being Physically Active or high fit persons vs Inactive/ sedentary or low fit persons are;
Ø Brisk walking cut the risk of hip fractures in women by 65%. Did you here this women and men? Hip fractures are one of the most devastating injuries to our bodies and the leading cause of losing independence and admission to Nursing homes or dependent living.
Ø Data from the Aerobic research center showed that active men had 68% fewer strokes and active women in the Nurses’ health study dropped their risks of stroke by 50%.
Ø Physically active men were 57% less likely to develop high blood pressure.
Ø Fit persons have less depression and are happier.
Ø Fit individuals were 34% less likely to catch a cold or the flu bug.
Ø Fit persons were only half as likely to die from any cause during one large 10 year study in the Journal of the American Medical Association in July 17, of 1996.
Ø People who get regular physical activity or exercise 5 or more days each week are also less likely to be overweight, have more energy, are more optimistic, sleep better, and have less arthritis and joint pain!! Wow---now are these wonderful reasons to make being physically active daily a habit for you, your family, community, and workplaces.
Ø Our bones, just like muscles require regular physical activity and/ or weight lifting (resistance training) to maintain their mineral content and strength, and prevent risks of fractures or osteoporosis. Every year we get older, greater than 25-30, our bones grow a little weaker. This process is much faster in active and sedentary persons. Weak bones are responsible for 1.5 million fractures a year.
Ø Being physically active will also keep your muscles strong and limber allowing you to enjoy your Daily Work/ Rest and Play!!

Here are some Principles that can help you maintain an Active Lifestyle:
Ø Choose activities that you enjoy, especially those outside with spring in full bloom and Summer to come!
Ø Ask someone to go with you. An exercise partner helps you to be accountable and more regular with your program, not to mention more FUN!!
Ø Be physically active in the morning or late in the day and drink plenty of fluids (fresh filtered water).
Ø Add variety to your routine; Check out Pump and Praise at Sunnybrook Community Church on Monday and Thursdays at 5:30am and Saturdays at 8:00am.
Ø Get good walking shoes and wear comfortable clothing
Ø Set goals and keep a journal or record of what your doing and how your feeling.
Ø Take a favorite inspirational quote such as memorizing or meditate on Isaiah 40:30-31.
Ø Look for ways to be more active in your daily life at work, home and on vacation.
Ø Join a gym or fitness class in Siouxland.
Ø Do some stretching and strengthening exercises 2-3x/ week as well as getting regular aerobic exercise. YOU get all 3 at Pump and Praise!!
Ø As you begin to be more active your strength, health and mental outlook will improve, and your spirit will soar!!

"The doctor of the future will give no medicine but will interest his patients in the care of the human frame (your body), in diet, and in the cause and prevention of disease." ---Thomas A Edison

Sources:
1) Physical Activity is Powerful Medicine by Wellsource 2007. Check out their website at www.wellsource.com
2) The Hazards of Inactivity from WellSource Making Healthy Choices Newsletter 2006.

2007-05-28T07:56:00.000-07:00

PUMP & PRAISE Summer Schedule
FUN!!, Functional and Encouraging, Fitness Class that can be tweaked for ALL Ages

Monday 5:30 a.m..Thursday 5:30 a.m..Saturday 8:00 a.m.
.....................................................................................June 2
June 4.............................June 7................................June 9*
June 11..........................June 14.............................. June 16
June 18--no class......June 21--no class.................June 23*
June 25........................June 28................................June 30
July 2...........................July 5....................................July 7*
July 9..........................July 12.................................. July 14
July 16--no class....... July 19--no class................ July 21*
July 23........................ July 26................................ July 28
July 30.......................August 2............................... August 4*
August 6....................August 9...................August 11--no class
August 13................. August 16............................. August 18*
August 20................August 23.............................. August 25
August 27................August 30

All sessions are 45 minutes. This class is FREE, and Everyone is Welcome :)

Childcare will be provided during Saturday sessions indicated by an asterisk (*).

This is GREAT for couples and families who wish to LEAD by example being physically active for LIFE and building their TEMPLE (Body) for God's Glory!!

If you will be bringing children, please contact Jenilyn Nieuwenhuis at 293-1625 by the Friday before.

Pump and Praise is part of the Sunnybrook WELLness Ministry Visit our website at http://3dwellness4life.blogspot.com.

For more info. contact Erik Nieuwenhuis at 293-1625 or ErikNie@msn.com.

RiseFest Schedule Check this out Family FUN!!

2007-05-12T10:52:00.000-07:00

RiseFest June 23, 2007 in Orange City

2007-05-12T10:49:00.000-07:00

PUMP and PRAISE at Sunnybrook...Check it OUT This Summer!!

2007-05-09T10:26:00.000-07:00

-Build Strength and Strong Bones -FUN :) -Be Encouraged!!
-Improve Total Body Flexibility -Improve Balance and Coordination
-Reduce Your Risks of Injury -Reduce Risks of Heart Disease
-More ENERGY for your Daily LIFE!! --Reduce Diabetes, Cancer Risks
-Learn Knowledge to Make Wise Choices Daily
--Be a ROLE Model for Your Family in Healthy Lifestyle Choices
--Improve your Function in Sports and Reduce Your Injury Risks
--Improve Your Daily LIFE in 3D (Body, Mind and Spirit)!!

2007-05-07T18:43:00.000-07:00

Top 10 Vegetables for the Immune System
Taken from The Food Doctor...Healing foods for mind and body by Vicki Edgson and Ian Marber by Collins and Brown 1999.
When you have an infection, make sure that you eat lots of raw and lightly steamed vegetables, because they help the immune system to fight pathogens. The vegetables below are ideal, as they contain high levels of antioxidants to help combat damage by free radicals. In addition, they have strong antiviral, antibacterial, and anti-fungal properties, as well as being natural antibiotics.

The Top 10 are;
1) Asparagus
2) Broccoli
3) Carrots
4) Cauliflower
5) Garlic
6) Mushrooms
7) Brussel Sprouts
8) Red Onions
9) Peppers (Green/ Yellow/ Red)
10) Squash

To ensure that you also get adequate carbohydrate and protein, plan meals that include lentils, wholegrain breads and brown rice and pastas, which are also good sources of minerals to boost the immune system.

2007-05-03T17:53:00.000-07:00

A Healthy Look at Yourself
by Branda Polk at www.lifeway.com

When is the last time that you compared yourself to someone else? Women and Men are notorious for comparing ourselves to each other and determining in our minds that we are better than some but not as bad as others in many areas of our lives. We rate and gauge the worth of our looks, families, homes, financial situations, possessions, jobs and knowledge based on what others have. This is a faulty comparison system that we tend to continue in our own minds even if we never say it out loud. When you compare yourself to others on a continual basis your mental wellness starts to suffer.

Here are four steps to begin to break the cycle of comparison:

1. Realize and appreciate your uniqueness.
There is no one else exactly like you. Each person is created by God with different gifts, talents, abilities, and each of us have different personality styles, and life experiences that make us the person we are!! You are very individual and created exactly the way God intended you to be. Nothing about you in a mistake. When you compare yourself to others you are essentially saying that God was wrong for making you this way.

2. Realize that everyone is made from the same pattern.
Gen 1:26, "Then God said, Let us make man in our image, in our likeness." While you are unique in your make up, every person is made in the image of God and that gives us a special bond as humans that we do not find with any other of God's creations.

3. Focus your thouhts on bigger things.
Phil 4:8, "Whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable..if anything is excellent of praisworthy---think about such things."
Keep your eyes Focused on Jesus!!

4. Be the very best you can be.
Be as well as YOU can be not as well as you think someone wants you to be or as well as someone else is. Seek to find what is healthiest and best for you and follow that path.

As you walk the wellness path, avoid comparing your pace and progress with others. Rely on God (the power of the Holy Spirit) to lead and direct you. Wellness is achieved one wise choice at a time for life. Choose to stop comparing yourself to others.

2007-04-13T19:24:00.000-07:00

8 Weeks to Wellness Challenge CHAMPIONS at Sunnybrook
--From Jan 29th, 2007 to March 25th, 2007
--Know Your Numbers Results—94 people measured in Jan 25-27th and 37 were Re-measured March 29-31, 2007 (39% completed the follow up measurements)

Goals of the Wellness Challenge:
Ø To prevent and/ or improve the management of heart disease, diabetes, cancer, and musculoskeletal injuries and pain
Ø To lose weight (fat), build muscle and improve energy levels
Ø To improve blood pressure and cholesterol levels (lower LDL, triglycerides, and raise HDL)
Ø To improve self esteem
Ø To enjoy everyday life

1 Corinth 6:19-20 “Do you not know that your body is a Temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought with a price. Therefore, Honor God with your body.”

WELLness Ministry Mission: To offer God my Whole Self (Body, Mind and Spirit) as a “Living Sacrifice”, a Temple that is Holy and Pleasing to God. We do this to be the Hands and Feet of Jesus to the World.

LIFE Group Champions: “Glenda Nieuwkoop’s Group” for 2nd Straight Year!!
· Glenda Nieuwkoop
· Bev Arnold
· De Henning
· Bonnie Grigg
· Peggy Girard
· 13 pounds lost, 4.4 pounds of muscle gained, 13 pounds of fat lost, 10 inches lost at the waist and thigh, 15 points improved with blood pressure and 3,542 points for “Daily Temple Inspection/ Personal Wellness Log”

Married Award Champions:
Ø First Place: Dwight and Sara Freiberg
Ø 12 pounds lost, 1 pound of muscle gained, 11.7 pounds of fat lost, 9 inches lost, 10 pts improved with blood pressure, and 2,226 Daily Temple Inspection/ Personal Wellness Log points!! Awesome.

Ø Second Place: Karl and Laurie Van Cura
Ø 5 pounds lost, 8.5 pounds of muscle gained (Outstanding!!), 12.5 pounds of fat lost, 5 inches lost, 18 points improved with blood pressure, and 1,917 Daily Temple Inspection/ Personal Wellness Log points

Family Award:
· Mark and JoAnn Roos
· Christian Roos
· Conner Roos
· Colby Roos
14 pounds lost overall, 4.9 pounds of muscle gained by Conner and Colby Roos (YEAH!!), 15 pounds of fat lost, 18.75 inches lost from the waist/ chest and thigh (WOW..Great JobJ), 16 points improved in family blood pressure of JoAnn from Stage 1 high blood pressure to normal (AWESOME).

These improvements are AWESOME Roos Family and significantly reduce the risks of heart disease/ diabetes/ cancer longer term, while improving self esteem and energy level daily for each day....AWESOME JOB!!

Individual Sunnybrook WELLness (8 Wks to Wellness) Champions:

1. Weight Loss

Men:....................................................Women:
1. Justin Skaff- 13 lbs......................................1. Brenda Sale- 17 lbs
2. Eddie Lofland & Don Van Dyke- 10 lbs....2. Anita Milner- 8 lbs
3. Dwight Freiberg- 9..................................3. Mary Lee & Jerri McWilliams- 6 lbs

2. Muscle Gained (For every pound of muscle gained your body’s metabolism increases by burning an extra 75 to 150 calories each day)

Men:.............................................Women:
1. Karl Van Cura- 8 lbs..............................1. Andrea Martinez- 3.6 lbs
2. Colby Roos- 3.5 lbs (5 yrs old!!)...........2. Peggy Girard- 2.2 lbs
3. Nate Neely & Tony Anderson- 3 lbs....3. Bonnie Grigg- 1.2 lbs

3. Fat Lost

Men:......................................................Women:
1. Justin Skaff- 10.1 lbs....................................1. Brenda Sale- 12.8 lbs
2. Eddie Lofland- 8.8 lbs...................................2. Jerri McWilliams- 6.1 lbs
3. Don Van Dyke & Dwight Freiberg- 7.7 lbs..3. Laurie Van Cura- 5.5 lbs

4. Inches Lost

Men:..........................................Women:
1. Dwight Freiberg- 6.75 inches........1. Anita Milner- 6.5 inches
2. Mark Roos- 6.5 inches...................2. Brenda Sale- 5 inches
3. Justin Skaff- 6.25 inches...............3. JoAnn Roos- 3.25 inches

5. Blood Pressure Improved

Men:.....................................Women:
1. Justin Skaff- 32 points!!...........1. Andrea Martinez- 32 pts !
2. Nate Neely- 22 pts....................2. Laurie Van Cura- 18 pts
3. Don Van Dyke- 10 pts..............3. JoAnn Roos- 16 pts

6. Daily Temple Inspection/ Personal Wellness Log

Men:......................................Women:
1. Dwight Freiberg- 1,139 pts.......1. Sara Freiberg- 1,087 pts
2. Erik Nieuwenhuis- 1,056..........2. Glenda Nieuwkoop- 1,004
3. Karl Van Cura- 951....................3. Laurie Van Cura- 966

LIFE Lessons Learned from “8 Weeks to Wellness”
Success Stories/ Lessons Learned/ and Struggles from Participants……

· It really changed the way I eat and I started to attend Pump and Praise
· Exercise makes me feel better
· Staying with an Exercise program
· I enjoyed the weekly lessons I learned throughout the book
· I’m not good at tracking my daily lifestyle habits
· I purchased an elliptical, however struggled using it
· It’s hard to compete against my husband
· Water is better than soda/ pop or coffee
· I enjoyed reading the weekly sessions and the information was stimulating
· You can do anything for 15 minutes like exerciseJ
· Working to Build a Healthy Heart Habit for LIFE
· Exercise is a good lifestyle change….Just do it…it will pay off!!
· It’s tough to do this alone…you must find and build support and have accountability
· Having handouts to share with others to encourage them towards weight loss I really enjoyed!
· Spending time daily to read God’s word
· It’s not just about the weight, Feeling better is important
· Paying attention to portions and eating healthy instead of being perfect…Progress not Perfection is the key!!
· I learned to use the knowledge that I had known, along with learning additional healthy habits into ACTION to daily improve my lifestyle habits!!
· Tracking daily activities helped to stay focused on goals
· Don’t just change your diet, Change Your Lifestyle….
· I relearned that my health is not just for my benefit, but for those in my family such as spouse/ children/ co-workers/ family and friends….I am a role model in all that I do for Jesus
· The Key was Self Discipline. Making myself choose the right things “healthier choices”!!

WELLness is Achieved One WISE Choice at a Time for LIFE!!
----Your ALL CHAMPIONS in JESUS EYES....Keep up your GREAT JOB with those TEMPLE Transformations :)

Stay Tuned for Large Group WELLness Education coming to Sunnybrook and also Monthy Wellness Challenges!!

The WELLness Ministry at Sunnybrook TEAM

2007-04-07T13:28:00.000-07:00

Why Portion Size Matters--
by Human Performance Institute Orlando, FL Energyforperformance.com

Overeating can do more harm to engagement than you may realize. Much attention is given to the physical consequences of overeating such as; Excess body fat storage, high cholesterol, high blood pressure, and an increased risk of heart disease/ diabetes and cancer. While these long term consequences are very important, real, and can be life threatening, there are also serious, immediate consequences that overeating causes to our energy levels, engagement, and performance.

Your body has to work hard to store excess food, so your energy levels crash immediately following a large meal. This decrease in energy has many effects on your body, which can be broken down into physical, mental, emotional, and spiritual effects;

Physical: Tired, sluggish, headaches, feelings of anxiety, less likely to exercise, trouble sleeping, reduced engagement with family, friends and co-workers.

Emotional: Guilty, frustrated, impatient, apathetic, irritable, poor self esteem and confidence, connect less with family.

Mental: Reduced ability to concentrate and stay alert, less creative, less productive and efficient.

Spiritual: Poor role model for family or direct reports, not living up to your values or vision, losing respect for yourself, feeling greedy, loss of control of actions.

Tip: The easiest way to keep portion sizes within a healthy range is to eat more mindfully using one or more of the following strategies:
--Slow Down--Put your fork down between bites
--Drink more water---Drinking water helps with satiety (feeling full) and pacing
--Engage in conversation with family, friends, co-workers, others....Eating is not a race:)
--Limit distractions such as eating in front of the TV, Movies or Computer (Eating in front of these has been proven in studies to be a key cause of excess weight gain, especially since most of the foods eaten tend to be processed foods with high sugar and fat (trans fat and saturated fats)
--Start with smaller portions--Put part of your meal from a restraunt in a To Go box and eat the next day for lunch or that evening for supper....Two meals for the price of one (Dutch treat:)
--Don't graze on bread, chips, or other candy/ sweets/ treats/ that you leave around the house or at work. This is a Primary cause of unwanted pounds of fat around your mid-section which leads to chronic diseases of heart disease/ diabetes and cancer.

Most important is to "ASK God" to lead and help deliever you from your addictions such as from;
---excess sweets/ high fat fo0d/ too large portions/ snacking late at night/ eating fast food/ drinking too much pop (soda)/ alcohol/ drugs/ etc.... __________ (Fill in this blank for YOU:)

Also have an Accountability partner or LIFE group to assist in keeping you accountable and reaching your goals for your health so YOU can be a Blessing to Others!!

In Jesus Precious and Powerful Name

Erik Newy

2007-04-04T18:45:00.000-07:00

Faith and Fitness: Diet and Exercise for a Better World
by Tom P Hafer

"We have found the fountain of youth: It's Exercise!!" The body is a miracle; it can heal and strengthen with a disciplined exercise program that addresses aging problems and fitness. Adhering closely to exercise and proper nutrition will increase the chances for an individual to remain disability free until the end of life.

The majority of the body's decline is due not to the passing of years, but to the combined efforts of inactivity, poor nutrition, and illness, much of which can be prevented and controlled. Regardless of age or present physical condition the aging process can be slowed and often times even reversed.

Page 95 of his book....I highly recommend this inspiring book about Wellness, Life and taking care of our Temples "Body" for His Glory and so we can fulfill our Lives Purpose in which we have been called!!

Your Brother in Christ

Erik

The Way I See It by Rick Warren at Starbucks 2006

2007-03-31T12:00:00.000-07:00

Fruits and Vegetables to Build Strong Bones

2007-03-31T11:56:00.000-07:00

Source: www.welsource.com Powerpoint slides from June 2006 American Journal of Clinical Nutrition.

2007-03-19T16:57:00.000-07:00

Know Your Numbers "8 Weeks to Wellness"
Final Results (This Week)........

FINAL measurements are this week for the "8 Weeks to Wellness" Wellness Challenge at Sunnybrook Community Church.

Please bring your 8 Weeks to Wellness Books or Have your total points recorded from the Personal Wellness Log for your "Daily Temple Inspection" Points and Yourself to the Sunnybrook Church Gym on the following dates between the times noted below :)

--Thursday March 29th from 7 to 9pm and
--Saturday March 31st from 10am to Noon in the Sunnybrook Community Church's Gym

We will also remeasure your;
--Body weight
--Body composition (muscle vs fat weight)
--Blood pressure
--Inches (Men: Waist and Chest and Women: Waist and Thigh)
--Digittal Photo to Document your Awesome Results "transformation"

--We will also have a JOURNAL for each person to document a POSITIVE Lifestyle Changes that they made during the 8 Weeks to Wellness (We will give Thanks to God for HIS AWESOME power and leadership to break our bad habits of the flesh!!)

In Jesus AWESOME and Powerful Name....

Erik Nieuwenhuis
Kory Zimney
Tony Anderson
Shane and Cindy Townsend
Pat McNear
Chris VerSteeg
Peggy TerWee

2007-03-19T16:22:00.000-07:00

Preventive Care---Wk 8 (8 Weeks to Wellness):
Regular Check ups are an essential part of any prevention program. They become even more important after the age of 40 or 50 years of age. Detecting a health problem and initiating treatment early can prevent serious illness or complications, and even death can be prevented. Keeping current on recommended immunizations is also an effective way to prevent serious illness. Having a yearly physical is a GREAT way to prevent any illness and stay well for LIFE!!

1. Blood Pressure: Everyone should have their blood pressure checked at least every 2 years, and keep it as low as possible with normal being less than 120/80. Up to 139-89 is called pre-hypertension, and greater than 140/90 is high blood pressure and needs to be further evaluated by your family doctor.

2. Cholesterol: Heart disease is the number one cause of death worldwide and one of the best predictors of heart disease is the cholesterol test. Adults should know their; Total cholesterol, LDL (bad), HDL (good and prevents heart disease), and Triglycerides. Ideal LDL is below 100, and desireable is less than 130. If you have a personal history of heart disease/ problems or diabetes it's even more important to have low LDL levels 70-100. An HDL level of 45 or higher for men and 55 or more for women is desired, while greater than 60 is optimal.

3. Blood Glucose: More than 18 million people in the USA have diabetes with approx 90-95% being type II. New research states that 33% of children born after the year 2000 will develop diabetes during their lifetime secondary to America's poor lifestyle choices of smoking/ not being physically active or exercising and eating too many high sugar, high fat and processed foods (donuts, cake, pies, chips, many snack foods.)

All adults over 40, or if you have a family history of diabetes, or are overweight/ obese and inactive you should have this test each year at your physical. A fasing blood glucose from 100-125 is prediabetes; where 126 or higher indicates diabetes. Diabetes increases your risks for heart disease, stroke, blindness, peripheral neuropathy, and more.

The great news is that large population research studies also show that 70-90% of chronic diseases such as heart disease, diabetes, and cancer are preventable by improving our daily lifestyle choices!!

Lifestyle Choices that can Significantly REDUCE your risks of Developing Heart Disease, Diabetes and/ or Cancer are;
1) To be physically active for 30 or more minutes daily and
2) By losing 10 to 15 pounds and working towards a healthy weight and body composition
3) Avoid smoking or tobacco products
4) Eat more Fruits and Vegetables Daily....Work towards 5 to 9 servings each day!!
5) Eat Nuts, Nut Butters, or Seeds Daily...Work towards 1 serving each day or 5+ each week and your risks of Heart disease and cancer each drop by approx 50% from large population studies. Some of the best nuts to eat from reasearch are; Walnuts, almonds, cashews.
6) Get Adequate Rest/ Sleep....Work towards 7 to 8 hrs/ night
7) Choose Healthy Fats such as Nuts, Extra virgin olive oil, canola oil, omega 3 fatty acids found in fish/ walnuts/ soy and flax seeds.
8) Eliminate and Limit your intake of Trans Fats (Partially Hydrogenated Vegetable Oils); Limit Fried foods, donuts, cakes, pies, and many snack foods for this ingredient.
9) Eat more food high in Fiber such as Fruits and Vegetables, whole grains, beans, nuts, whole grain cereals (look for great choices on the top row of your grocery store...work towards 5 grams or more per serving:)
10) Drink more water....Work towards taking your body weight divided by 2 and this is the total number of ounces of water you want to work towards drinking each day!! You'll notice more energy, you'll control your appetite, you'll burn body fat, you'll have less joint pain secondary to water lubricating your joints, and your body will heal faster...You'll even breath better and your digestion will improve:)

This week you get 7 points (1 time only) if you are up to date with all preventive tests...see your chapter in 8 Weeks to Wellness Book. You get 1 pt/ day for each day you wear your seat belt when in a car, and 1 point for brush and flossing your teeth each day:)

Source: 8 Weeks to Wellness by WellSource at www.wellsource.com

Self Discipline A KEY Character Trait to Living a Healthy Life :)

2007-03-16T16:29:00.000-07:00

Wellness Physical Activity Pyramid

2007-03-16T16:26:00.000-07:00

2007-03-16T16:11:00.000-07:00

Coping With Stress--Week 7

Daily Stress Breakers:
--Take slow, deep breaths of air and relax your muscles
--Take a stretch break, and WorkSmart:)
--Get up from sitting every 30-60 minutes, walk around, get a drink of water, stretch, check your posture habits
--Play with your children
--Enjoy an evening walk at sunset, or a morning walk and watch the sunrise!!
--Listen to relaxing music while walking in nature by Bacon Creek, Missouri river trail, Stone state park
--Visit with a special friend or family member
--Sit in the sunshine, or beach
--Take a warm bath
--Serve and help out someone in your family or community (spouse/ children/ co-worker/ friend/etc..)
--Write in your journal
--Meditate, pray, reflect on your life
--Read the Bible each day
--Read a good book
--Work in the garden
--Enjoy a hobby you enjoy
--Come and check out Pump and Praise at Sunnybrook (3 days each week; Mon and Thur at 5:30am and Sat at 8am)
--Do any type of physical activity or exercise....Move your body 4 your health!!
--Get a Massage
--Watch your favorite movie or rent a movie you want to see:)

Source: www.wellsource.com 8 Weeks to Wellness

No Pump and Praise Class on Saturday March 17th Enjoy St Patty's Day with a Walk Outdoors:)

2007-03-15T10:40:00.000-07:00

2007-03-09T20:12:00.000-08:00

Mind-Body Connection--Wk 6
Wellness Goals-------------

1. Do Something to enhance mind/ body health; For Example:

Mental Health Activities:
-Do something fun you really enjoy
-Engage in a hobby
-Read a good book that stimulates your mind..Bible:)
-Work on a puzzle, Sudoku, crossword puzzle, play chess, etc...
-Take a class, in person or on the web
-Spend time in nature enjoying the beauty of God's creation and solitude

Social Health Activities:
-Visit with a good friend
-Get acquainted with a new person
-Participate in a group activity
-Attend a social activity such as LIFE group at Sunnybrook
-Play a game with someone
-Go for a walk or visit with someone

Spiritual health activities:
- Spend time in quiet contemplation/ meditation/ prayer
- Read the Bible Daily
-Volunteer or help someone (Serve others)
-Attend church service or concert
-Listen to K-Love at 107.5 or 88.9 FM or online at K-Love.com
-Mend a broken relationship

2. Identify and destructive dependencies you have. If you recognize an unhealthy habit you have ask God for help in overcoming this dependency/ addiction and find an accountability partner to confide in. Examples are;

-For one day avoid....
--Caffeine (coffee, pop/ soda, energy drinks)
--Turn off the TV/ Movies/ Video Games
--Turn off your Cell phone/ Email/ Internet
--Turn off your PDA/ Blackberry
--Avoid overeating and PRAY for God to show you why you do this
--Skipping meals for fear of becoming fat
--Smoking, Tobacco
--Drinking alcohol
--Self mutalation
--Gambling of any kind
--Pornography/ Lust
--Other

Source: 8 Weeks to Wellness by Wellsource www.wellsource.com

2007-03-01T14:16:00.000-08:00

Achieve/ Maintain a Healthy Weight--Week 5
---Adapt a Healthy Lifestyle by Being Active Daily. Develop healthy, lower calorie eating habits. Incorporate good coping skills. Maintain a positive, hopeful, and trusting outlook on LIFE. Maintain a strong social support system with emotionally nurturing relationships. These are the basics for maintaining a healthy weight for a lifetime:)

1) Start by Setting a Realistic SMART Goal--Rapid weight loss is primarily water and muscle loss, NOT fat loss. If you lose weight slowly, you are more likely to keep it off. A safe and realistic goal to lose is 1/2 to 2 pounds per week. Aim for a weight loss of 10 to 15 pounds to start with. Reward yourself for meeting your first goal; such as new clothes to workout in, shoes. Even small weight changes can result in signficant health improvement. SMART Goals are; S=Specific, M=Measureable, A=Attainable and Accountable, R=Rewarded after meeting your goals, and Timed=Specific date and time frame for your goals.
2) Choose Healthy, Low Calorie Foods Fresh fruits, vegetables, salads and soups (low in fat) are low calorie foods that tend to fill us up before we get too many calories. Eat more of these foods and research shows that they help us naturally eat fewer calories.
3) Limit Refined and High Sugar/ Fat Snack Foods Reduce choices such as chips, cookies, soft drinks (pop/soda), pastry, donuts, candy and ice cream as these are all high in sugar and saturated and trans fatty acids (Fats that increase your risks for Heart disease, Diabetes and Cancer).
4) Limit Foods High in Saturated and Trans Fat such as Fried foods and those foods listed in #3 above. You may eat these, however reduce how frequent and how much you eat these foods....Your body will Thank YOU!!
5) Watch and Learn portion sizes and Reduce second helpings Many people could manage their weight if all they did was eat smaller portions and say NO to second helpings. Use smaller plates and bowls as this helps to limit how much you eat. Measure your food until you become more familiar with portion sizes. Check out the online "Portion Distortion--Powerpoint presentations" that you can access for FREE with a google search and increase your knowledge
6) Get Adequate Protein Eating protein and healthy fats (peanuts, mono and poly unsaturated fats in fish/ nuts (walnuts/ almonds/ cashews) as these have all been shown to help limit your appetite and reduce your risks of heart disease, improve your blood pressure and cholesterol, and also reduce diabetes and cancer risks.
7) Choose Whole Grain breads/ Rice/ Pasta and Cereals These foods are high in fiber and are good for filling you up, preventing excess weight gain, and improving your digetion of food and reducing risks for constipation.
8) Plan Ahead for Meals Plan your meals rather than just eating what is at hand when you get hungry. Make your mealtime a social, enjoyable time and Don't skip meals especially Breakfast. Skipping meals leads to excess weight gain by overeating when you get hungry and when you skip meals your body thinks your starving and holds onto fat that you have.
9) Limit Dining Out Fast food should be limited to improve the health of You and your family and significantly reduce your risks of Heart disease, Diabetes and Cancer. Fast foods are very high in calories, sugar, and saturated and trans fats.

Source: Eight Weeks to Wellness by Wellsource at www.wellsource.com Lifestyle Change Series

2007-02-22T19:51:00.000-08:00

Choosing Healthy Carbohydrates---Week 4
--Make the most of your Carbohydrate Choices by Choosing "Living Foods" and You'll significantly reduce your Risks of Heart disease, Diabetes and Cancer...Not to mention You'll receive More Energy, Live Longer, Lose Weight and Have more FUN in your daily life!!

--Make Breakfast A Meal YOU and Your Family Never Skip....It is KEY for your body and brain to make it through the day safe and it is also key for you to lose weight and burn body fat (If you skip breakfast...you'll really struggle to lose weight)

1) Eat MORE Fruits and Vegetables...Choose between 5 to 9 servings each day
--They are high in Fiber, low in calories, high in vitamins and minerals, anti-oxidants, and cancer fighting phyto-chemicals
--Many large scale research studies have found that those who eat 5 to 9 servings/ day receive a protective effect and have significantly reduced risks for high blood pressure, stroke, cancer, diabetes, and heart disease.
--People in Okinawa, Japan have 32% of their diet from Fruits and Vegetables and they have the healthiest people in the world and the most people alive over 100 years old. People from Okinawa also eat approx 3o% of their choices from Whole Grains:)

2) Whole Grains....Choose at least 3+ servings of these daily or half of your bread/ grains from whole grains
--Look for these key words on food labels; 100% wheat, whole wheat, whole corn, whole oats, brown rice, whole wheat rice, whole grain/ wheat pasta, and breads (Sara Lee, and Healthy Choice breads are two that have excellent variety's of Whole Wheat bread...look for 3 to 5 grams of fiber per serving or slice of bread :)
--Fiber in Whole wheat helps to slow the rise of your blood sugar and slow the release of insulin (reducing your risks of gaining weight and especially fat weight) into your bloodstream reducing your bodies want to store fat and will give you more and prolonged energy throughout your daily work and play!!

3) Beans/ Legumes/ Nuts and Seeds also have good Carb's, healthy fats and are high in Fiber...To help your body stay full, Burn Fat, and Assist you in loosing weight!!

4) Limit High Glycemic Index Foods "Dead Carbo's" each Day such as;
--Pop/ soda, white bread, french fries, white rice, pastry, donuts, cookies, candybars, specialty coffees loaded with extra sugar and fats (watch out here)

Source: Eight Weeks to Wellness (TM) Lifestyle Change Series by WellSource
www.wellsource.com

2007-02-22T19:32:00.000-08:00

Choosing Healthy Fats--Week 3
1) Choose Monounsaturated Fats which are Heart healthy and help to prevent heart disease
--Examples are; Olive oil (Extra virgin is best), Canola, peanut, and safflower oil
--People who live in Greece, Italy have significantly less heart disease than Americans as they Choose to use primarily monounsaturated fats

2) Omega 3 Fatty Acids...by adding 1 to 2 grams of this healthy fat daily you may lower your risks of fatal heart attack by 50% or more
--Examples are; Flaxseed Oil 1 Tablespoon (T) = 6.9 grams/ serving
Flax meal (ground) 1 T= 2.5 grams/ serving
Walnuts (1 oz)= 1.9 grams/ serving
Canola Oil 1 T= 1.3 grams/ serving
Soy Oil 1 T= 1.0 grams/ serving
Salmon 3 oz=1.1 grams/ serving

3) Work to Limit Your Daily Food Choices High in Saturated and Trans Fats (Partially Hydrogenated Oils) which are found in;
---Examples Saturated Fats in American Choices are; Cheese, Beef, Milk (Whole, and 2%), Ice Cream/ Frozen yogury/ Sherbert, Butter, Shortening and Animal Fats, Mayo, Margarine, Sausage, Potato chips, Fried Foods (ALL)
--Examples of Trans Fats to Avoid (Limit) and raise your risks for Heart disease/ Cancer and Diabetes are; Cakes, cookies, crackers, pies, white bread (made with shortening), margarine, Fried Foods (All especially french fries), Potato chips, corn chips, many types of popcorn (read the labels here), many cereals and candy marketed to children (Source: Dietary Guidelines Advisory Report, 2005)

Source: Eight Weeks to Wellness Lifestyle Change Series by Wellsource
www.wellsource.com

2007-02-12T09:58:00.000-08:00

Let's GO "NUTS" about Your Health
"NUTS are a Healthy Fat to Reduce your risks of Heart disease, and Cancer!!"

Eating nuts can reduce your risk of coronary heart disease.
--In a study of 31,208 people, those who ate nuts 1 to 4 times per week had a 25% reduced risk of coronary heart disease compared to those who seldom ate nuts. Those who ate nuts 5 or more times weekly had a 50% decreased risk of heart disease.
--In a study of African Americans, frequent consumers of nuts had a 44% lower mortality rate than those persons who ate nuts infrequently.
--The Nurses’ Health Study looked at nut intake in 86,016 women. After adjusting for other risk factors for heart disease, women who ate nuts five or more times weekly had a 39% lower risk of dying from heart disease compared to women who ate nuts less than once per month.
--In the Iowa Women’s Health Study, women with the highest nut intake had 60% the risk of coronary heart disease of women who seldom or never ate nuts.
--Clinical research has demonstrated that nuts can lower blood cholesterol (LDL) levels by 8% to 16% while preserving protective HDL levels. Almonds, pecans, peanuts, hazelnuts, macadamia nuts, pistachios and walnuts have all been shown to help lower LDL cholesterol levels. Research participants did not have a corresponding weight increase in spite of the increased nut consumption.

Nuts help prevent diabetes.
--People who regularly eat nuts have less diabetes—29% less in the Nurses’ Health Study.
--Nut butters, such as peanut or almond butter, can also help reduce the risk of diabetes.

Nuts are high in nutrients.
-Nuts are good sources of antioxidants such as vitamin E, flavonoids, and tocotrienols, which help keep LDL cholesterol in the blood from oxidizing and depositing in the arteries.
-Nuts are high in fiber, which helps keep the intestine and heart healthy.
-Nuts are high in folic acid, which helps prevent both cancer and heart disease.
-Walnuts are very high in omega 3 fatty acids, which help protect the heart.
-Nuts are cholesterol free and high in mono and unsaturated fats that protect heart health.
-If nuts are used in place of meat, cheese, and other high-fat foods in the diet, they have not been shown to cause an increase in body weight.

Tips on how to include more nuts in your daily eating habits!
-Add nuts to cookies and baked goods.
-Sprinkle nuts on top of casseroles and sautéed or stir fried vegetables.
-Add nuts, along with chopped dried fruit, to grains for breakfast cereal or a pilaf.
-Sprinkle nuts on top of applesauce and fruit salads.
-Use nut butters (almond butter or peanut butter) in place of margarine.
-Include nuts, especially walnuts or pecans, in spinach salad with sliced strawberries or other fruit and a sweet dressing for a special salad.
-Try to eat a serving (1 oz.) of nuts daily for best health. One ounce equals a palmful (remember that nuts are higher in calories, so limit them based on your weight goals)
-Toast nuts to bring out their flavor. To toast nuts, put them in a single layer on a cookie sheet and bake for about 5 minutes at 300–350 degrees. Stir once or twice to prevent burning.

Source: Loma Linda University Nutrition and Health Letter, August 2004.
Summarized by: Don Hall, DrPH, CHES, Wellsource, Inc.
"Making Healthy Choices Newsletter" at www.wellsource.com

16 BOSU "Balance Trainer" for Sale

2007-02-09T12:10:00.000-08:00

David Weck is the creater of BOSU and states that "Balance is the Foundation of all movements and is the foundation for which all other performance components are built; This tool will allow you a new way to exercise that is functional, dynamic, truly rewarding and FUN!!

It will allow you to improve your function and prevent injury for sports, work, and play."

The only thing that is certain in Life is Change. Nothing is static...on the athletic field, in the office or workplace, in school, at home; your ability to improvise and adjust to the ever changing set of given circumstances has an enourmous impact on your degree of personal fulfillment.

Contact Info to Purchase Your BOSU "Balance Trainer is;
Joyce Ohl
Home Phone: 712-255-7730
Cell Phone: 712-251-7524
Cost is $60 each......Regular price was $120 each (Savings of $60)

We use this tool at "Pump and Praise" also 3 days each week at Sunnybrook Community Church...Come and check it out!!

2007-02-09T11:54:00.000-08:00

WATER’s Benefits For a Healthy Body:
By Erik Nieuwenhuis WELLness Ministry Leader “8 Weeks to WELLness”

Your Body is about 70% water……Your muscles are 75% water…..Your brain cells are 85% water…..Your blood is approximately 82% water and even your bones are 25% water. Water is the single most important nutrient for our bodies health. It is involved in every function of our body. You can live 5 to 7 weeks without food, but the average adult can last no more than 5 days without water.

Health Benefits of Drinking Water Daily….
Ø Water suppresses your appetite and burns body fat
Ø Water lubricates your joints, thus reducing joint pain, arthritis and symptoms of lower back/ knee/ shoulder or any other pain
Ø Water gives you more energy!!
Ø Water improves your immune system reducing your chances of getting sick, or developing diseases
Ø Water reduces the risks of heart attack or stroke by preventing the clogging of arteries
Ø Water improves your brain function, and improves your concentration and attention span
Ø Water affects our appearance, making our skin smoother and reduces the effects of aging
Ø Water improves your bodies digestion; Reducing risks of constipation
Ø Water speeds the healing rate of your body after a hard days work or an injury

Work to increase how much filtered and/ or bottled water you drink each day; Either drink 6 to 8 (8 oz) glasses of water each day or better yet take your bodies weight and divide this number by 2 and this equals the amount of ounces you should drink of water each day. Slowly work up to this number and watch your bodies health improve!!

Source:
The 7 Pillars of Health by Don Colbert MD 2007 published by Siloam.

2007-02-07T12:27:00.000-08:00

Love Your HEART
February is Heart Health and Cancer Prevention Months
• “The doctor of the future will give no medicine but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease.”
By Thomas A Edison

Did you Wear RED on Friday Feb 2nd for National Heart Disease Prevention Awareness Day our Nations #1 Killer of both Women and Men??

Do you know that……

• Almost 170 million Americans don’t get enough healthy physical activity.
• That’s enough people—joined hand-to-hand—to circle the earth almost 8 times!
• At least 900,000 deaths annually are due to Unhealthy Lifestyle Choices such as; Tobacco use, Poor nutrition choices, and living a Sedentary lifestyle.
• Unhealthy lifestyle CHOICES is the primary contributor to the six leading causes of death in the USA Today; Heart disease, cancer, diabetes, stroke, respiratory diseases, and accidents which account for collectively 70% of all deaths.

• Not being active damages your heart and other major organs—cutting your life short.
• More than 2,600 Americans die each day of heart disease—1 death every 33 seconds!
• Heart disease is America’s #1 Killer of both Men and Women

• People with healthier lifestyles live an average of 6-9 years longer and postpone disability by 9 yrs and compress disability into fewer years at the end of life.

This month will be to give you, your workplace, family, and community tips from the latest research on making WISE daily lifestyle choices to prevent or to better manage your heart disease and/ or cancer risks for LIFE!!

Tips 4 Heart Health and Cancer Prevention:

1) Physical Activity/ Exercise--30 or more minutes on 5 to 7 days each week--Attend Pump and Praise at Sunnybrook Community Church 3x/ week, Walking, Taking the stairs at work, Strength Training, Cardiovascular exercises, Flexibility and Balance, Housework, ETC...
--Regular Moderate Physical Activity (at least 30 min/ day) Reduces your risks of heart disease and cancer by 40 to 50%.
2) Eat a Healthy Breakfast Everyday (As Your Momma Said!)--Eat a high fiber cereal with fresh fruit and skim/ soy milk, yogurt, whole wheat toast with peanut butter, eggs (hard boiled or scrambled), oatmeal (with cinnamon and fresh fruit—I like blueberries and raspberries), french toast with fresh berries instead of syrup, fresh fruit, cottage cheese are some of my favorites, enjoy your favorite cup of coffee (joe) and drink water
3) Eat 1-2 servings (a palmful) of Nuts each day (5 or more servings each week)---some of the best are Walnuts, Almonds and Cashews
--Those who ate nuts (5 or more times each week) reduced their risks of heart disease by 39 to 60 % documented in various studies. Nuts have also been shown to lower blood pressure and LDL/ Triglycerides while improving your good cholesterol HDL.
4) Eat 5 to 9 servings of Fresh Fruits and Vegetables --Cut these up and have them available each day for an easy snack at work or at home
-- Research has shown that eating 5 to 9 servings of fruits and vegetables each day can lower your risks of most types of cancer and heart disease by 50%!!
5) Sleep 7 to 9 hrs each night.....Don't forget to REST each day
-- Not getting between 7 to 9 hrs of sleep on the average increases your risks for obesity (increased BMI), heart disease, diabetes, and elevated risk of mortality (death).
6) Balance your LIFE and Build/ Maintain strong Relationships (Community at Workplace/ LIFE Groups at Sunnybrook Community Church or Your Local Church/ Family) for your Emotional Health and Stress level.
--In a recent large international heart study, persons with high stress levels at work or home had higher rates of heart disease.
7) Take time for Spiritual Reflection each day such as Prayer, Reading the Bible, Meditation, Read another Spiritual Book
--Reduces your risks of heart disease and cancer while significantly improving your management of these diseases.
8) Give and Share LOVE with your Family, Friends, Co-Workers, and those you come into contact with each day!! Be Optimistic and have a positive outlook on life!---Random Acts of Kindness, Hugs, Handshake, Smile, I Love YOU, and Words of Encouragement
--Research indicates that being optimistic and serving others results in reduced cardiovascular disease risks by 55% and allows those with this disease to cope and manage the disease better.
9) Drink 6 to 8 (8 oz glasses--1 serving) glasses of water each day!! Your body, heart, mind, soul, and energy level with ALL Thank YOU!!
--You lose weight, burn body fat, improve your immune system, receive more energy, and have reduced joint and musculoskeletal pain.
10) Work to Reduce the Saturated Fat and Trans Fat (Partially Hydrogenated Vegetable oils) that you eat....Limit Fried Foods and Sweets that you eat each week
--This is KEY to Prevent and Reduce your risks of Heart Disease and CancerYOUR Body is Worth the Effort!!

Sources:
1) Building Heart Health by Carol Ann Marlow, MPH, MS and Don Hall DrPH, CHES Wellsource Inc, 2006. From Website www.wellsource.com
2) American Cancer Society (ACS) Guidelines on Nutrition and Physical Activity for Cancer Prevention Table 1, Feb 2, 2007.
3) Year of Good Health, Healthy Resolutions 2007 Calendar, Feb 2007 by Personal Best Publications and Oakstone Publishing, 2006.
4) Causes of Cancer in the World by Danaei G, Vaner Hoom SK, Lopez A, et al. in Lancet 2005;366:1784-1793, Nov 19, 2005.
5) The 30 Minutes Fitness Solution by JoAnn Manson and Patricia Amend.
6) A Few Facts About Nuts by Don Hall DrPH, CHES, Wellsource, Inc.
7) Sleep duration and Health in Making Healthy Choices Newsletter Feb, 2007 at www.wellsource.com
8) Optimism promotes Health Wellsource Newsletter based on the research from Archives of Internal Medicine Feb 27, 2006.

2007-01-31T16:12:00.000-08:00

8 Weeks to WELLness

We had 100 people attend the "Know Your Numbers" dates on Jan 25 and 27th, 2007 in the Sunnybrook Community Church Gym!!

53 Individuals and 47 who are part of LIFE groups;
--53 Individuals (many married couples did this together...which is AWESOME!!)
--12 Mark and JoAnn Roos (and their family)
--6 Glenda Nieuwkoop (Last years winning LIFE group)
--4 Eddie and Amy Lofland (and family)
--4 Chad Rea
--6 Mike Nash
--3 Don and Julie Van Dyke
--3 Tony Anderson family
--5 Jennifer Reuvers and Jerri McWilliams

Monday Jan 29th was the start of the 8 week WELLness Challenge with this being complete on Sunday March 25th, 2007

Things to keep track of for Week 1 to get Wellness Points "Daily Temple Inspection" were;
1) 2 pts each day you sleep 7 to 8 hrs
2) 2 pts for each day you drink 6 to 8 (8 oz) glasses of water
3) 2 pts for each day you meet your personal goal for the week
4) 2-4 pts for each day you are physically active/ exercise for 15-30 minutes

MISSION: To offer God my Whole Self (Body, Mind, and Spirit) as a "Living Sacrifice"; a Temple that is Holy and Pleasing to God." We do this to be the Hands and Feet of Jesus to the World!!

1 Corinth 6:19-20 and Romans 12:1-2

2007-01-11T11:55:00.000-08:00

What: “8 Weeks to Wellness”
is the Sunnybrook Community Church Wellness Challenge for 2007

When: Monday Jan 29th to Sunday March 25th, 2007

Who: For Individuals and/or LIFE groups of All ages

Why: To offer God my Whole Self (Body, Mind and Spirit) as a Living Sacrifice; a Temple that is Holy and Pleasing to God.

1 Corinthians 6:19-20 (NIV) “Do you not know that your body is a Temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore, honor God with your body.”

Ø To prevent and/ or improve your management of heart disease, diabetes, cancer, and musculoskeletal injuries and pain
Ø To lose weight (fat), Build muscle and Improve your Energy level
Ø To improve your Blood Pressure and Cholesterol levels (lower your LDL, Triglycerides, and raise HDL)
Ø To improve your Self Esteem and see yourself as God sees you…A Child a God
Ø To Truly Enjoy Your Everyday LIFE and Be the Hands and Feet of Jesus to the World!!

How:
1) Sign yourself and/ or your LIFE group up on the following dates in the Sunnybrook Coffee House (before/ after the 3 services)
· Sunday Jan 14th
· Sunday Jan 21st

2) Purchase your copy of “8 Weeks to Wellness” for $4 each which is this years Daily Temple Inspection to achieve points daily for your Healthy Lifestyle Habits

3) Attend one of the “Know Your Numbers” sessions in the Sunnybrook Community Church gym; Thursday Jan 25th from 7 to 9pm and/ or Saturday Jan 27th from 10am to Noon to find your; (You earn points for pounds lost, fat lost, muscle gained, inches lost, and blood pressure reduced).
---Weight and Height
---Body Composition (Your bodies Muscle vs Fat %’s)
---Blood Pressure
---Inches (Men- waist and chest) (Women- waist and thigh)
---Digital photo (front and side views) –To see your 8 week transformationJ

4) Attend Weekly LIFE group meetings (or may be done by individual study) for the 8 weeks where you will be encouraged to discuss and follow the Healthy Lifestyle Habits in the “8 weeks to wellness” book. Encourage each other, have members keep you accountable to your weak spots, lift each other up in prayer!!

--Attend Pump and Praise and earn points for daily Physical Activity/ Exercise up to 3 days each week (or you can exercise by yourself, with LIFE group members, etc..)!!

5) Attend a Final Session of “Know Your Numbers” in the Sunnybrook gym to determine your additional points from your bodies transformation noted above;
· Thursday March 29th from 7 to 9pm
· Saturday March 31st from 10am to Noon

6) The Individual and LIFE Group Team winners and prizes (TBD) will be announced on Sunday April 8th, 2007 at the 3 services at Sunnybrook Community Church

7) Points are awarded by;
Ø---Daily Temple Inspection “Daily points available from the manual “8 weeks to wellness” and
Ø---Your Bodies Transformation points determined from the Know Your Numbers sessions; Weight lost, fat lost, inches lost, blood pressure reduced, and muscle gained over the 8 weeks!!

PRAY for the Holy Spirit to Lead you Daily in Making Wise Choices in Regards to Your Whole Self (Body, Mind and Spirit)!

Pump and Praise Multiple Stations to Build Strength, Balance, Cardiovascular Fitness, Flexibility and FUN!!

2007-01-05T13:51:00.000-08:00

Pump and Praise Knock Out Punching

2007-01-05T13:48:00.000-08:00

Pump and Praise Water Station with Single Leg Balance

2007-01-05T13:45:00.000-08:00

Pump and Praise Step Up with High Five and Mini Bands

2007-01-05T13:43:00.000-08:00

Pump and Praise Station---Wax On and Wax Off :)

2007-01-05T13:40:00.000-08:00

Pump and Praise----Quad Band Diagonol Chop Station

2007-01-05T13:34:00.000-08:00

Pump and Praise--Medicine Ball Station

2007-01-05T13:25:00.000-08:00

Pump and Praise---Station Photos

2007-01-05T13:18:00.000-08:00

2007-01-05T13:08:00.000-08:00

PUMP and PRAISE--
Winter Schedule 2007 at Sunnybrook Community Church
Monday & Thursday at 5:30am and Saturday at 8am in the Sunnybrook Community Church Gym at 5601 Sunnybrook Drive across from Target and Lowe’s. This class has NO CHARGE

Mission: To Offer God my Whole Self (Body, Mind and Spirit) as a “Living Sacrifice”; A Temple that is Holy and Pleasing to God.

Monday:........ Thursday:........ Saturday:
...............................Jan 11.................... Jan 13
Jan 15 ...................Jan 18.................... Jan 20
Jan 22.................. Jan 25.................... Jan 27
Jan 29.................. Feb 1st................... Feb 3 (No Class)
Feb 5.................... Feb 8...................... Feb 10
Feb 12.................. Feb 15.................... Feb 17
Feb 19.................. Feb 22.................... Feb 24
Feb 26.................. Mar 1...................... Mar 3
Mar 5.................... Mar 8..................... Mar 10
Mar 12.................. Mar 15................... Mar 17
Mar 19.................. Mar 22................... Mar 24
Mar 26.................. Mar 29...................Mar 31
April 2

2006-12-18T06:33:00.000-08:00

Daily Temple Inspection
Date: M T W Th F S Su

HEART (Relationships/ Emotions)
Attitude of Gratitude ___
Random Acts of Kindness ___
"I LOVE YOU" to Spouse/ Family/ Other ___
Hugged Someone Today ___
Encouraged Someone Today ___
Good Belly Laugh ___

SOUL (Spiritual)
Prayer ___
Daily Bible Study/ Meditation ___
Confess Sin and Ask Forgiveness DAILY ___

MIND (Intellectual and Mental)
Read Proverbs For Day of Month ___ (Wisdom)
10 Minute Mind Challenge (Ex.Crossword puzzle, Chess, Memory)___
Positive Self Talk/ Visualize Success ____

STRENGTH (Body--Physical Activity, Nutrition, and Rest)
Ate Something Healthy for Breakfast ___
5 to 9 Servings of Fruit/ Vegetables ___
Ate 3 Servings of Whole Wheat/ Grain Foods ___
Ate 2 to 3 Servings of Dairy ___
Ate 1 to 2 Servings of Nuts ___
Drink 8+ (8oz) Glasses of Water ___
WorkSmart Stretch Breaks 2x/ day ___
8 to 10 Deep Breathing Breathes Daily ___
Exercised 30 + Min Aerobic ___
Exercised 30 + Min Strength ___
Took Break at Work in Addition to Lunch ___
Slept 7 to 9 hrs ___
I abstained from my struggle of ________________________today ___
Ex Emotional Eating, Smoking/ Chew tobacco, Alcohol, TV/ Video games/ Internet
Gambling, Lust, Cheating, Swearing, Gossip, Junk food, Pride, etc.
TOTAL ______ (25 possible per day)

2006-12-06T19:31:00.000-08:00

What to do When YOU Feel Tempted??

Submit to God. Resist the devil and he will flee from you. James 4:7

Sin shall NOT have dominion over you, for you are not under law but under grace. Romans 6:14.

Be sober, be vigilant; because your adversary the devil walks about like a roaring lion, seeking whom he may devour. Resist him, steadfast in the faith, knowing that the same sufferings are experienced by your brotherhood in the world. 1 Peter 5:8-9

Finally my breathren, be STRONG in the Lord and in the Power of His might. Put on the whole armor of God, that you may be able to stand against the strategies of the devil. Above all, take the shield of faith with which you will be able to quench all the fiery darts of the evil one. Ephesians 6:10,11,16

You are of God, little children, and have overcome them, because He who is in you is Greater than he who is in the world. 1 John 4:4

2006-12-06T19:08:00.000-08:00

GREAT Moves for Bad Knees

The secret to avoiding knee arthritis is, Don't sit on the sidelines and be inactive. Just ask a group of middleage adults who already had knee problems (which is an invitation to osteoarthritis).

After doing basic weight training exercises 3 days/ week for 4 months of; Lunges, squats and step up/ downs they discovered real rewards. The evidence; Fewer aches and pains, stronger muscles, and measureably healthier cartilage.

Challenging your muscles and bones with weight work makes them stronger. Now there is evidence that cartilage--the tough yet flexible tissue found in joints--also becomes stronger in response to weight bearing exercise and lowers the risks of osteoarthritis. The exercise group wound up with more glycosaminoglycan (GAG), a key component of cartilage, in their knees. The more GAG they had the less pain they experienced, and the easier it was to move. So if you've avoided even basic exercise classes because of a bum knee, sign up!! It could keep that joint comfortable, flexible, strong and arthritis free.

Reference: Positive effects of moderate exercise on glycosaminoglycan content in knee cartilage; A four month randomized, controlled trial in patients at risk for osteoarthritis. Roos, E.M., Dahlberg, L. Arthritis and Rheumatism 2005 Nov; 52 (11):3507-3514