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Words of Wellness
The University of Rochester's Center for
Lifetime Wellness and Rochester Area Pepper Center Newsletter
Volume 3 - Issue 1
Winter
2000
It's All in the Hormones
By
William J. Hall, MD
Among the many
theories that have been advanced to explain some of the changes in our bodies we encounter
with aging is the concept of hormonal failure. Hormones are the tiny chemical messengers
secreted by the brain and many organs (known as endocrine organs) that regulate
just about all human function. These little molecules, including estrogen, thyroid,
testosterone, and corticosteroids are largely familiar to all of us even if we do not have
a scientific background. All of us are aware of at least one key example of
"natural" hormonal failure, i.e. the diminution in estrogen in women that we
call the menopause. We have been made aware of the widespread effect of estrogen not only
on ovarian function, but also the very important role estrogen plays in maintaining bone
structure and heart function in women. Estrogen replacement is now pretty routine.
What about other hormones: is there an effect on age, and what are the prospects for
replacement along the lines of estrogen replacement? In recent years a great deal of
attention has focused on another key messenger: human growth hormone (GH). GH is secreted
by the pituitary gland and exerts its effect throughout the life cycle at an amazing
number of sites throughout the body. It stimulates the production of protein, is a major
stimulus for muscle growth and blocks fat production. We have all seen examples of both
underproduction of growth hormone, which accounts for the small stature of dwarfs, and
overproduction, known as acromegaly in the form of extremely large and tall individuals.
Most of us become aware as we age that muscle becomes
depleted, and certainly increasing fat is pretty obvious. Scientists also have observed
that there is a reduction in growth hormone secretion in many older adults. So the logical
question arises, could we simply "replace" growth hormone in much the same way
we do with estrogen? Unfortunately the answer is not yet clear. Earlier trials of
administration of growth hormone to older men did not produce long-term benefits, and the
cost of the synthetic GH is quite high. Stephen L. Welle, Ph.D, did some of the key work
in this area at Monroe Community Hospital. His work suggested that in very healthy older
men who were involved in vigorous physical exercise, GH administration was of no greater
benefit than the exercise alone.
Still the quest goes on. One new approach has been to devise drugs that actually signal
the pituitary gland to boost the production of GH in a more "natural" fashion.
Preliminary studies have demonstrated that the drug is safe and does result in enhanced GH
secretion in older adults. Now this agent is being made available for more sophisticated
trials. The Center for Lifetime Wellness, through our participation in the Rochester Area
Pepper Center (a research project funded by
the National Institutes of Aging), will be participating in one of these clinical trials.
We will be enrolling participants above age 65, both men and women, to participate in a
study that will last approximately two years. Each participant’s progress will be
measured by our Wellness Center staff with special attention to changes in strength, body
fat and general well being. You will see announcements about this in the Center, and
should you have any interest in finding out more about participation, you may call
760-6606.
We are blessed in that the Center is affiliated with a major medical center and it is
our intention to bring to membership ideas and new advances about aging as fast as
possible. There will be additional opportunities for members in the future. In the
meantime, there is no magic pill to improve our selves as we age, but regular exercise,
sensible nutrition, and an interest in other people can and do make a difference. But
then, readers, you already know that!
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NUTRITION
UH-OH, It’s ’00
By Maria Justice, RN MSEd
Uh-oh, it’s ’00! The new millennium has begun. It’s that time of
year when we take stock of what we want to keep and what we want to change about
ourselves. Quite often, weight gain plays a major role. Actually, how we think of the
extra pounds at this turn of the century can make a difference. For some, those double
"0’s" can be a symbol of the old adage "what goes around comes
around" – first the weight’s gone, then it’s back so why bother? For
others, the double "0’s" can represent a beginning. By starting at zero,
all one can do is move forward. I prefer the latter.
Since we are starting at zero, let’s begin with week one. In fact, we could take
the approach of altering one food or adding one healthy lifestyle goal each week. If we
were perfect, (which admittedly, none of us is), by the year 2001 we would have
incorporated 52 healthy goals. Seems a little aggressive to me! After all, there are those
weeks of vacation, or out of town relatives visiting or just plain ol’
don’t-feel-like-it weeks. So that brings us down to 46 weeks, or being frivolous, 40
weeks. That’s still an abundance of healthy changes that can lead to improved health,
better food habits, and reduced weight.
The concept of one goal a week brings focus to the matter at hand. Be sure to design
your goal in small manageable steps. If you find that one week isn’t enough, continue
with this target goal for a second week. Then add a new one. The value of maintaining the
current goal while increasing another builds confidence, loses pounds and/or inches, and
most importantly, keeps the momentum alive. With the momentum rolling and self-efficacy
growing, you’ll find it easier to return to a healthy lifestyle routine when those
deterrents happen in life.
So what are some of the suggestions for a weekly goal? What if you ….
- Cut back on spreads (cream cheese, butter, margarine, mayo)
- Skip the drive-thrus or only order healthy choices
- Be choosy at the salad bars; skip the coleslaw, macaroni salad and high-fat dressings
- Substitute low-sodium, sugar-free flavored water for soda
- Stick to a maximum of 12 teaspoons of sugar per day (4grams = 1 tsp.)
- Eat a healthy breakfast every day
- Have a high fiber, low-sugar cereal more than half the week
- Only eat whole grained breads, pastas and brown rice instead of enriched brands
- Add an extra fruit in your day
- Eat at least two green and two other colored vegetables a day
- Have legumes twice a week
- Measure your portions
- Walk briskly at least 15 minutes daily
- Exercise two to three times a week
- Close your eyes, take deep breaths and relax for 10 minutes each day
As you can see, the list is limitless. There is one important point to remember
– the target goal is specific to your lifestyle as well as achievable within a week
or two.
Wouldn’t it be outstanding if you recorded and dated your goals as you progressed?
Then you can see how much you achieved in one short year. If you do, the New Year will
arrive in ’01 and you won’t be saying "uh-oh". Why? Because you will
be starting off at a better place than ’00.
Spicy Rice Casserole
¾ cup chopped onion
¾ cup chopped green bell pepper
1 tsp. crushed fresh garlic
4 cups cooked brown rice
1 can (15 oz.) red kidney, pinto or black beans, rinsed and drained.
1 cup plus 2 Tbs. frozen, thawed whole kernel corn
>1 can (14½ oz.) Mexican-style stewed tomatoes, drained and chopped
1 tsp. Chili powder
1 cup shredded non-fat or reduced-fat cheddar cheese
and stir Coat a large nonstick skillet with non-stick cooking spray, and preheat
over medium heat. Add the onion, green pepper and garlic. Stir to mix. Cover the skillet
and cook, stirring occasionally for about 3 minutes or until the vegetables begin to
soften. Add a few teaspoons of water if the skillet seems dry. Remove the skillet from the
heat. Add the rice, beans, corn, tomatoes, and chili powder, to mix. Add the cheese and
stir well to mix. Coat a 2½-qt. casserole dish with non-stick spray and spread the
mixture evenly in the dish. Cover and bake at 350 degrees for 45 minutes or until the
mixture is heated through and the cheese is melted. Remove the dish from the oven and let
sit for 5 minutes before serving. Serves 6.
Cal.: 318; Carbs: 60g; Chol: 2mg; Fat: 1.6g; Fiber 10.7g; Protein: 16.5g; Sodium:
388 mg.
Taken from Secrets of Cooking for Long Life by Sandra Woodruff, RD
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Member Profile
Pat Dunford has been a member of the Center for about
one year and during this time her life has changed quite dramatically. Pat was diagnosed
with diabetes in October 1998 and she decided to take her doctor’s advice and join
our center. It was not an easy thing for her to do. Pat was a three pack a day smoker with
emphysema and had knee and lower back problems. She thought exercise was definitely going
to be too much for her to handle. She started slowly and gradually has increased her
exercise program to include 30 minutes of treadmill walking, strength training, and
stretching 2-3 days per week. She also takes the 3:45 or 5:00 p.m. aerobics class when she
can. Pat’s results are quite impressive. They include weight loss of 20 pounds, dress
size down 3 sizes, 75% reduction in diabetes medication (she may soon be able to get off
the medication completely) and just simply feeling much better! Pat really can feel
the difference in her work as a security guard. She has to tour the building on a regular
basis and that includes a great deal of walking and stair climbing. Before her exercise
program, it took her about 45 minutes and left her very short of breath, sweating
profusely and extremely fatigued. Now, she can breeze through the tour in 20 minutes with
little or no fatigue. Pat’s improved health and fitness has enabled her to enjoy her
family much more. She has four children, six grandchildren and one great grandchild and
can enjoy many more activities with them such as shopping, local art festivals, and trips
to the zoo. On a more mundane level, Pat is able to do the dishes without back pain and
she mowed her own lawn for the first time in three years this past summer! Congratulations
and thank you for sharing your story with us!
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Upcoming Wellness Programs
Registration is required for all classes! Please register
at least ten days in advance!
Gentle Hatha Yoga for those Over Fifty
The purpose of the class is to help flexibility, improve balance and increase
strength. Enjoy using your body more than you have in years. Participants need not be
flexible and are encouraged to find their own challenge and comfort level. Appropriate for
beginners and continuing students. Wear comfortable clothing and bring 2 thick firm
blankets. A non-slip yoga mat is recommended.
Instructor: Carrie Gaynor
(8) 1 hour sessions
Dates: 1/6/00-3/30/00
Time: 9am-10am
Cost: $5 per session, FREE for Fitness Center Members
Care For Chronic Illness
These three part clinics are designed for individuals who have a chronic illness
such as fibromyalgia and CFIDS. All clinics run for four weeks, 2 hours each session. The
sessions are limited to small groups of 6-8 people, to enhance the personalized approach.
You must sign up for the clinics in order, completing session I before taking session II.
Clinic I: "Putting You In The Driver's Seat"
- Overview of diagnosis
- Lifestyle changes to enhance healing
- Relaxation and stress management techniques
- Dietary plan
- Visualization exercises
- Range of motion exercises for each body area
Instructor: Barb Cacia
(4) 2 hour sessions
Date: Jan 25, Feb 1, 8, 15
Time: 6-8pm
Cost: $110
Clinic II: "An In-Depth Look"
In-depth look at exercise for: pain relief, strengthening and aerobic conditioning
Advanced relaxation and stress management techniques
Healing inspiration: body, emotions, mind and spirit
Discussion of alternative therapies
(4) 2 hour sessions
Date: Feb 22,29, March 7, 14
Time: 6-8pm
Cost:: $110
Clinic III:
"Maintaining You"
Fine-tune your coping skills: relaxation, sleep hygiene, exercises
and pain management. Clinic III classes are "ongoing", every other week format.
Keep your self-management skills fine-tuned!
(4) 2 hour sessions
Date: Jan 20, Feb 17, Mar 23, Apr 27
Time: 6-8 pm
Cost: $110
Tai Chi
Learn the movements and wellness benefits of Tai Chi in a comfortable
introductory class.
Instructor: Geoff Lister
(10) 1 hour sessions
Date: 1/8/00-3/25/00
Time: 10:30 – 11:30 am
Cost: $5 per class, FREE for Fitness Center members
Healthy Bones
Yes! Yes! Yes! You can make a difference! The future health of your bones
depends upon your present actions. Be Proactive! Join us and learn the components to
develop and keep your bones in good health. Whether you are looking to prevent, halt, or
overcome osteoporosis, this class is for you. Combining practical hands on information
with simple take home bone strengthening exercises, this class cannot fail at being a bone
changing experience. Your bones matter at any age! Everyone needs healthy bones. This
class should include you!
Instructor: Sue Leighton
(4) 1 hour sessions
Date: Jan 4, 11, 18, 25
Time: 10am – 11 am
Cost: $5 per class, FREE for Fitness Center members
!!!Therapeutic Massage!!!
Craig Danehy, L.M.T. is a licensed massage therapist with strong backgrounds in
physical rehabilitation and stress reduction. Craig offers a full range of techniques,
from deep tissue therapeutic massage to a lighter, relaxation/stress-reduction massage.
Craig will be seeing clients on Mondays, Fridays, and some Saturdays. Appointments are
available at the rate of $55.00 for 1 hour and $35.00 for ½-hour (multiple visit
discounts available). Please do not hesitate to call him with any questions or to set up
an appointment 292-6428.
Weight Management: Mind Over Platter
Now that the holidays are over, join us for this presentation. It is an
educational and experiential program, providing new concepts, useful skills and
nutritional information toward a lifestyle of wellness and healthy eating. Maria Justice,
nurse health educator, and Rosa Smith certified clinical hypnotherapist, present a
healthful and motivational approach to weight management. Join us for the fun and see
yourself healthy and eating well.
(1) 2 hour session
Date: January 11, 2000
Time: 12:30-2:30pm or 6:30-8:30pm
Cost: $15, $10 for Fitness Center members
Please register by January 7th!
N E W C L A S S E S
Getting Up/Rise-n-Shine
A series of four classes, consisting of exercise designed to teach you how to go
from lying on the floor to a standing position. These classes will help improve the
functional strength needed to achieve this task. You will spend one hour each week
practicing the exercises and finish with a graduation handout for take home use. We
promise music, laughter, singing, and fun! Sign up soon!
Instructor: Barb Battle
(4) 1 hour sessions
Date: March 3, 10, 17, 24
Time: 2-3 pm
Cost: $10.00 per 4-week session, FREE for Fitness Center members
Journaling "It’s All About You"
Learning to journal your thoughts, feelings and self-affirmations can lead you
on a path of self-discovery and ultimately better health.
Instructor: Barb Cacia
(2) 2 hour sessions
Date: March 30, April 6, 13
Time: 6-8pm
Cost: $80.00
General Conditioning Circuit Class
A combination of strength, endurance, balance, and flexibility all rolled
into one. A great cross training class! This class is for everyone because
participants work at their own individual fitness level. The music, friends, and
laughter all take the boredom out of working out.
Check with staff for dates and times.
Posture Awareness Class
Are you shrinking? Have you noticed that you’re not a tall as you
used to be? The answer is partially due to issues of your own posture and the muscles that
help maintain it. Join this 4-session class to learn simple, effective exercises to
improve your posture and body awareness. Note: Not for individuals who have current
back or neck problems. Classes are progressive in nature so attendance at all sessions is
important.
Instructor: Craig Dennison
(4) 1 hour session
Date: January 7, 14, 21, and 28
Time: 1-2pm
Cost: $20, FREE for Fitness Center Members
IN RECOGNITION OF NATIONAL NUTRITION MONTH
Reading and Understanding Those Darn Food Labels
Instructor: Maria Justice
(1) 1.5 hour session
Date: March 6, 2000
Time: 1:00 - 2:30pm
Cost: FREE
Revising Favorite Recipes to Meet Today’s Health Needs
Instructor: Maria Justice
(1) 1 hour session
Date: March 13 2000
Time: 4:00 - 5:00 pm
Cost: FREE
Healthy Recipes in a Jif – A Cooking Demo and Sampling
Instructor: Maria Justice
(1) 1.5 hour session
Date: March 20, 2000
Time: 4:30 - 6:00pm
Cost: $5.00, $3.00 for Fitness Center members
AARP 55 Alive/Mature Driving Course
Open to all adults who are at least 50 years old or who are accompanied by a spouse who
is 50. These programs are offered to reinforce your driving skills, but do not include any
driving or testing. Attendees are entitled to a 10% discount on their liability and
collision insurance upon completion of the course. Materials are included in the fee.
Instructor: Frank Haak
4 hour sessions
Date: March 28 and 30, 2000
Time: Noon to 4pm
Cost: $10.00
Please make check payable to AARP and bring to first class. Registration is
required, as space is limited! Please complete the registration form to reserve a place.
Chiropractic and Arthritis
Society and medicine today look at arthritis as a normal aging process. So, why is
it if we compare two people the exact same age, one has arthritis and the other
doesn’t? Joints need motion to continually lubricate themselves and stay healthy.
Joints also need support from ligaments and muscles. When we lose the normal motion of a
joint, it cannot function properly and has the potential to wear out or become arthritic.
Chiropractors specialize in the detection of improper joint motion and can restore normal
function. When a joint is moving properly, it is better able to tolerate the stresses it
is designed to handle.
Instructor: Dr. Stephen Divito
(1) 1 hour session
Date: January 12, 2000
Time: noon – 1pm
Cost: FREE
Back Health
About 85% of the population will experience disabling low back pain at least
once during their lives. That is almost all of us. The problem is so bad that at any one
time 6.8% of the U.S. population is suffering from an episode of back pain lasting more
than two weeks. The estimated cost of this problem is over $50 billion a year. The key to
avoiding a back problem is a well-designed exercise program, proper lifting techniques and
preventative care.
Instructor: Dr. Stephen Divito
(1) 1 hour session
Date: March 8, 2000
Time: Noon - 1pm
Cost: FREE
Surviving Diabetes: A Nutritional Approach
Instructor: Dorothy Humm of Preferred Nutritionist Approach
(1) 2 hour session
Date: March 2, 2000
Time: 1:30-3:30pm
Cost: $5.00, FREE to fitness center members
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