Aug 14
KRMCTo Your Health
If you know anyone who’s taking swim lessons from the City of Kingman, you probably also know that the city pools will be closing down soon for the season.
The Wellness Center is offering to continue the swim lessons here in our own pool at a special membership rate.
To join, all we need to see is a swim lesson membership card issues by the city instructor.
Check in at the Wellness Center front desk for more information.
Aug 13
KRMCTo Your Health
By Dino P. Pierce, CFT, CPT, RD, CDE
I eat grapefruit regularly and, to be honest with you, while they are tolerable, I don’t particularly care for the taste. My taste buds register them as “other than pleasurableâ€; but having said that, if I ate only to please my taste buds I’d be in BIG (pun intended) trouble. As in other areas of life we have to do what is right, whether it feels right or not. I continue to eat them regularly because I know how powerful and healthy they are; this article will hopefully sell you on regular grapefruit consumption too.
Grapefruits have been described as having a tart yet tangy flavor with a hint of sweetness to them. Much more impressive than the taste is the health benefits associated with this tropical fruit — which comes, by the way, in several varieties. (Ever wonder why such a large fruit bears the name grapefruit when it looks or taste nothing like grapes? It’s because they grow in grape-like clusters.)
One half of a large grapefruit is equivalent to a measly 15 grams of low glycemic carbohydrates, or roughly 50-60 calories. While low in carbs and calories, it’s packed with a rich supply of vitamin C, and it contains cholesterol-lowering soluble fiber, folate (B-9), pantothenic acid (B-5), and potassium.
Furthermore, lycopene, the prostate protecting triglyceride lowering carotenoid, provides the red tint to certain varieties and is just one of over 150 phytonutrients (contains components thought to promote human health) found in the fruit.
Grapefruit is rich in antitoxins, which are linked to protecting us against both lung and colon cancer. Further, it has been shown to help prevent cardiovascular disease, improves the lung functioning capacity in those diagnosed with asthma, boosts carcinogen-clearing liver enzymes, and has been found to repair DNA damaged by cancerous prostate cells. The low-glycemic, low-carb, low-calorie, fibrous nature of the fruit helps to increase satiety and reduce blood insulin levels, making it a great weight loss aid.
On the contrary, you can get too much of a good thing! There are several reasons not to juice grapefruit; here are two:
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Aug 13
KRMCTo Your Health
Healthy Beverage Choices
Many of us are watching what we eat in an effort to manage weight and live a healthier life, but one area that may slip by is the calories we get from beverages.
Did you know that sodas can contain more calories than the high-fat foods you may have removed from your diet? For example, a 16-ounce cola has 200 calories with 50 grams (12tsp) of sugar!
Some energy drinks can contain even higher amounts than that — up to 240 calories! Just drinking two of these a day can add two to three pounds a month!
Obviously water — with zero calories — is your best choice to substitute for these high-calorie drinks.
Try reducing your two drinks a day to one, making the other water, then reduce that even further to one every other day until eventually you stop drinking them entirely. Your heart and your waist line will thank you!
Aug 12
KRMCTo Your Health
…that the Wellness Center front desk sells a wide variety of products such as swim goggles, swim diapers, ear plugs, swim caps, flip flops, headphones racquetballs, t-shirts, books, and a full line of nutritious protein bars and drink mixes?
Check it out on your next visit and see the full line of products we have available.
Zumba!
Due to popular demand, we are adding another Zumba class. This will be on Mondays at 6:30pm. Come check it out!
Aug 11
KRMCTo Your Health
We realize that for many of you wearing clothing into the pool for exercise classes helps to make you feel warmer and more at ease. We understand this and would only request that you try and wear clothing that is a synthetic blend.
Cotton clothing loses threads and material each time it is exposed to water. This lint ends up in our filters, reducing the efficiency of their operation and the water quality as well.
Please try to wear only synthetic materials in the pool, and it will a better experience for all!
Jul 17
KRMCTo Your Health
Our Del Webb Wellness Center Aquatics Cruiser Club has been busy swimming laps and working towards their goal of 10,000 miles. They are up to 6,388 miles through May and need to average just 798 a month for the remainder of the year to hit 10,000.
Wanna help? Anyone can participate and it’s free! Stop by the pool for details on how your laps can start counting towards the total. There is a winner every month and it could be you!
Jul 16
KRMCTo Your Health
Now that summer has arrived you may be looking for a great way to stay cool and still exercise. Why not try lap swimming at the Del E Webb Wellness Center pool?
There are lanes open most times of the day for swimming, no matter what your pace or fitness level. The pool is open from 5 AM – 8:45 PM on weekdays, 7 AM – 5:45 PM Saturdays, and 9 AM – 5:45 PM on Sundays.
Jul 15
KRMCTo Your Health
Zumba
You’ve seen it on TV, and now you can give it a try right here in the Wellness Center. Zumba is a fun way to exercise as you dance your way to fitness. Classes are held Mondays and Thursdays at 8 AM, Wednesdays and Fridays at 9 AM, and Tuesdays and Thursdays at 6:30 PM.
Tai Chi and Yoga
If a more gentle and introspective workout is your style, Tai Chi is held every Monday at 10 AM; or try yoga every Saturday at 9 AM, with Vinyasa Yoga held Thursdays at 10 AM.
Jul 14
KRMCTo Your Health
By Dino Pierce, CFT, CPT, RD, CDE
Feeling Low?
If you have been living with high blood sugars for months or years even it’s common to experience the symptoms of hypoglycemia (low blood sugar levels) when your blood sugar quickly reaches recommended levels. The symptoms of hypoglycemia are (note that not everyone experiences all of the symptoms simultaneously:
- Hands shaking uncontrollably
- Feeling ill, sweating for no apparent reason
- Blurry vision
- Nervousness or anxiety
- Feeling weak or fatigue
- Headache
- Heart palpitations
Over time your body has become accustomed to feeling or experiencing those high blood sugar levels and now its “normal†blood sugar level thermostat is set at “high.†Because of this new setting, the ideal blood sugar levels are being perceived as if they were dangerously hypoglycemic levels.
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Jul 13
KRMCTo Your Health
There is no clear-cut definition of stress because what is stressful for one person may be pleasurable or have little effect on another person. In addition, the ways we react to stress vary from person to person as well. The term “stress†was coined by a scientist named Hans Selye in 1936, and he defined stress as “the non-specific response of the body to any demand for change.â€
Here are 15 common signs and symptoms of stress:
- Frequent headaches, jaw clenching or pain
- Neck ache, back pain, muscle spasms
- Frequent colds, infections, herpes sores
- Unexplained or frequent “allergy†attacks
- Heartburn, stomach pain, nausea
- Sudden attacks of panic
- Poor sexual desire or performance
- Depression, frequent or wild mood swings
- Increased or decreased appetite
- Insomnia, nightmares, disturbing dreams
- Difficulty concentrating, racing thoughts
- Increased frustration, irritability, edginess
- Reduced work efficiency or productivity
- Constant tiredness, weakness, fatigue
- Weight gain or loss without diet
10 tips for reducing stress:
- Listen to music
- Practice yoga or Tai Chi
- Get a massage
- Exercise! It relieves stress!
- Progressive muscle relaxation
- Use visualization or imagery
- Meditation. Relax with sustained concentration.
- Deep breathing
- Drawing and coloring (maybe that’s why kids don’t get stressed out!)
- Laugh!
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