Download January 2016 - Wellness Newsletter

USD 364 Wellness Committee
Monthly Newsletter
January 2016
I am excited to launch this monthly newsletter and
it is my hope that this newsletter will become a
helpful reminder to everyone in USD 364, students,
staff, and community alike about the importance of
healthy living. Our wellness plan focuses on three
important aspects of healthy living and we will try
to provide information related to each of these
three aspects every month. Each of our newsletters
will focus on exercise, healthy eating, and
important health topics. We hope that you find this
information helpful and we wish everyone a healthy
2016.
Bill Mullins
USD #364 Superintendent
The thyroid gland is a small, butterfly-shaped
gland located in the base of the neck just
below the Adam's apple. Although relatively
small, the thyroid gland plays a huge role in
our body, influencing the function of many
of the body’s most important organs,
including the heart, brain, liver, kidneys and
skin. Ensuring that the thyroid gland is
healthy and functioning properly is vitally
important to the body's overall well-being.
Tips for exercising outside during the winter months
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Allow at least 10 minutes to warm up - when it's cold, your heart and muscles need more time to get
ready
Wear a scarf or mask loosely over your nose and mouth to prevent the sting of icy cold air when you
inhale - this is especially important if you have asthma or heart problems
Choose shoes with lugged soles for traction, and buy an inexpensive pair of ski or walking poles to help
keep your balance(the poles will also help you burn extra calories because your upper body is getting a
workout too)
Take your workout indoors if you'd be risking frostbite (temperatures around -20 degrees F, including
any windchill), if it's icy, or if you'd encounter dangerous traffic
What to wear
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An inner layer made of synthetic fabric to wick sweat away so you stay dry
A middle, or insulating, layer (or two) of light-weight fleece fabric to keep you warm
An outer layer of waterproof, breathable fabric to buffer you from the elements and let sweat escape
Don't forget a hat, gloves, and sunscreen
How Your Thyroid Works
Excerpted from The Harvard Medical School Guide
to Overcoming Thyroid Problems by Dr. Jeffrey R.
Garber, published by McGraw-Hill.
Think of your thyroid as a car engine that sets the
pace at which your body operates. An engine
produces the required amount of energy for a car to
move at a certain speed. In the same way, your
thyroid gland manufactures enough thyroid
hormone to prompt your cells to perform a function
at a certain rate.
Just as a car can’t produce energy without gas, your
thyroid needs fuel to produce thyroid hormone. This
fuel is iodine. Iodine comes from your diet and is
found in iodized table salt, seafood, bread and milk.
Your thyroid extracts this necessary ingredient from
your bloodstream and uses it to make two kinds of
thyroid hormone.
Nutrition Notes
It’s the start of a new year and media has
bombarded us with detoxes, cleanses, juice fasts,
low carb, high protein, etc. No wonder people’s
heads are spinning when they make that New
Year’s resolution to get healthier! Set yourself up
for success by implementing small changes instead
of the “all or nothing” approach. One way to jump
start your “get healthy” journey is to add one green
smoothie to your daily routine. They provide a
powerhouse of nutrients with numerous health
benefits such as increased energy, increased
vegetable/fruit intake, clearer skin, and reduced
cravings just to name a few. You only need a liquid,
your favorite greens (spinach, kale, celery, etc.),
your favorite fruit, ice, and a good quality blender.
You will want to do a little research as there are a
few guidelines to making the most flavorful
smoothies. So experiment, blend, and drink up!
Your car engine produces energy, but you tell it how
fast to go by stepping on the accelerator. The
thyroid also needs some direction; it gets this from
your pituitary gland, which is located at the base of
your brain.
Strawberry-Banana Green Smoothie
6-8 oz water/green tea
1 large banana, peeled
4-5 large strawberries, fresh or frozen
2 handfuls of fresh spinach
2-3 ice cubes
Put all ingredients in blender, blend on high 30-60
seconds, and enjoy!
For more information go to
http://www.thyroidawareness.com/
Be sure to see your doctor if you think you are
having problems with your thyroid.