1. Mental Energy
2. Stair Climbing Fitness
3. December - National Hand Washing Week
4. Steps to a Million-Dollar Grin
5. Wellness Facts
6. Quotes
7. A Wellness Challenge

Wellness News quiz:

1. A little bit of stress can actually be good. True/False
2. Some exercise, even a few minutes, is better than nothing. True/False.
3. Proper hand washing can reduce the number of pneumonia-related infections. True/False
4. Attention from strangers isn’t the only reason to take care of your smile. True/False
5. Who said - “I arise in the morning torn between a desire to improve the world and a desire to enjoy the world. This makes it hard to plan the day”
Answers are below in the reading material.

1. Mental Energy
Stressed out? A little bit of stress can actually be good. It can propel you to meet a deadline or prepare for a presentation. But over time and if not handled well, stress can negatively affect your physical and mental health. The key is to manage stress. Here are some tips on how to do that:
• Keep it simple. Share and delegate responsibility at work and at home. Don’t worry if you aren’t productive every moment of the day.
• Set limits. Say “no.” Help with an event or project rather than organizing it entirely.
• Write it out. Keep a journal. Sometimes simply getting your feelings on paper can help you let go of things that are bothering you.
• Hang a calendar to see what’s up. Write in your activities.
• Develop a positive attitude. Ask yourself, “Is this really a problem?” Use humor in your life. Connect with others. Ask for help when you need it.
• Relax for relief. Stress is part of life, so it can’t be eliminated, but you can minimize its effect by relaxing. Believe it or not, it is not uncommon to have to learn to relax.
• Take a break. Whether for an afternoon or a weekend, get away from your routine.
• Plan ahead. Having a schedule can provide peace of mind. Remember though, life is unpredictable so be willing to adjust to the unexpected.
• Schedule time to be alone.
• Practice yoga, deep breathing, tai chi or other relaxation techniques. They are exercise for your body and mind.
• Get a massage.
Remember that regular exercise, good nutrition, and proper sleep will help keep you healthy and prepared to handle life’s ups and downs.

2. Stair Climbing Improves Fitness
In a recent study, researchers confirmed what we have been saying for years: that some exercise is better than nothing.
Researchers found that for sedentary people, even a few minutes of daily stair climbing - a vigorous but easily accessible form of exercise - can improve cardiovascular health.
Previous studies have shown that accumulating short bouts of exercise [2-5 minutes] can make a difference; this one shows just how short those bouts can be.
Twenty-two sedentary college-aged women walked up 199 steps - more than you’re likely to find at home, but doable in a high-rise - in 2.25 minutes, a “brisk but comfortable” pace which shot their heart rates up to 90 percent of their predicted maximum.
They progressed from one ascent per day during the first week to six ascents per day, for a total of 13.5 minutes over the course of a day, during the sixth and seventh weeks.
By the end of this modest exercise program, the women were measurably more fit: Heart rate, oxygen uptake and blood lactate levels during climbing were reduced, and their HDL (''good'') cholesterol levels had increased. At HCC, a start from the bookstore or the first floor of KC to the flagpole is a pretty good workout for and sedentary student or staff member. If you can’t develop a more rigorous program try the stairs at the college.

3. December is National Hand Washing Week
The most important thing that can be done to keep from getting sick and spreading illness to others is washing our hands.
It is thought that more people wash their hands because it is a social norm, not for sanitary purposes. According to a study done by The American Society for Microbiology, 95% of people said they washed their hands after using a public restroom. However, after observing how many people actually did wash their hands, it was estimated that about 1/3 of people did not.
People who do not wash their hands prior to preparing a meal could potentially spread diseases such as hepatitis A, salmonellosis, and shigellosis. The Centers for Disease Control and Prevention estimates that 25% of the 76 million annual cases of food borne illness in the U.S. could be eliminated with proper hand washing.
According to another study conducted by the CDC, it is estimated that proper hand washing can reduce the number of pneumonia-related infections in children under the age of five by more than 50% (the leading killer of children under the age of 5 worldwide). This study also showed that washing your hands reduced the number of diarrhea infections (the second leading cause of death in children under five worldwide).
When to wash your hands:
• Before, during, and after preparing food
• Before eating food
• After using the restroom
• After coughing or sneezing
• After changing diapers
• After handling money
• After handling trash or taking out garbage
• After petting an animal
• After work or play
• Whenever hands come in contact with body fluids (runny nose)
• When someone in your home is sick
• When they are dirty
The proper way to wash your hands:
• Run your hands under warm water
• Apply soap
• Scrub for at least 20 seconds in a vigorous motion
• Make sure you scrub every surface on your hands, including underneath fingernails and in-between fingers. Make sure to scrub by your wrists as well
• Use a paper towel or an air dryer to dry hands completely

4. Steps to a Million-Dollar Grin
Remember how good it feels to get your teeth professionally cleaned? Your teeth are whiter, your smile is brighter, and people notice a little something different about you.
But attention from strangers isn’t the only reason to take care of your smile. Good oral hygiene can help prevent gum infections, cavities and tooth loss. In adults, tooth loss contributes to poor nutrition because it limits the type of foods you can eat. Getting your teeth cleaned and checked by a dentist at least once a year is important. Because no matter how well you brush, tartar and plaque can still build up and cause gum problems.
Here are a few tips for keeping your teeth as healthy as possible between visits:
Brushing basics
1. Brush in the morning, after you eat breakfast and before going to sleep.
2. Make the switch to an electronic toothbrush, if you haven’t already. Many battery- powered toothbrushes are available for less than $5.
3. Always use a toothpaste that contains fluoride.
4. Move the brush gently, using short strokes. Don't scrub—this can lead to gum irritation and a receding gum line.
• Brush outer tooth surfaces using short, back-and-forth strokes.
• Brush inner upper-front teeth vertically, using short, downward strokes.
• Use short, upward strokes for lower inside teeth. Brush the chewing surfaces of your teeth with short, back-and-forth strokes.
5. Replace your toothbrush when it's worn or frayed (about every three or four months).
Floss with care - Flossing helps remove plaque and food particles stuck between your teeth. Here’s how to floss properly:
1. Cut off about 18 inches of floss and hold it tightly between your thumbs and forefingers. Guide it between your teeth using a gentle, rubbing motion.
2. When the floss reaches the gum line, curve it around one tooth. Gently rub the side of the tooth, moving the floss with up-and-down motions. Repeat this method on the rest of your teeth, remembering to floss the back side of your back teeth.
Watch what you eat - The foods you eat can contribute to tooth decay when they combine with bacteria in your mouth. The following tips can help you protect your teeth:
1. Consume plenty of calcium-rich foods like milk, yogurt and cheese. Calcium maintains the bone in which the tooth roots are embedded. This is particularly important for the elderly and for children during development of both baby and adult teeth.
2. Avoid sticky sweets like soft candies, toffees, taffies and pastries. If you eat sweets, rinse your mouth with water afterward or brush your teeth.
If you chew gum, choose sugar-free brands.

5. Wellness Facts

• Soy crayons have been created to replace toxic petroleum-wax crayons, soy crayons are safer to use, brighter in color, and less expensive to produce.

• Asparagus is a member of the lily family, which also includes onions, leeks, and garlic, but asparagus has a unique mild flavor, nothing like the flavor of its onion cousins. Asparagus plants are perennials, which means the same asparagus plant will produce spears year after year. In fact, one plant may produce spears for up to 25 years.

Your Lungs: Did you know…
• Your right lung is slightly larger than your left
• Hairs in your nose help to clean the air we breathe as well as warm it.
• The highest recorded "sneeze speed" is 99 miles per hour!
• The surface area of the lungs is roughly the same size as a tennis court.
• If placed end to end, capillaries would extend 960 miles.
• We lose half a liter of water every day through breathing.
• A person at rest breathes between 12-15 times a minute.
• The breathing rate is faster in children and women than it is in men.

6. Quotes:

“I arise in the morning torn between a desire to improve the world and a desire to enjoy the world. This makes it hard to plan the day.” - E. B. White

“If you want something done, ask a busy person to do it.” - Lucille Ball

“Do you think that when they asked George Washington for ID that he just whipped out a quarter?” - Steven Wright

“Dance is bigger than the physical body. When you extend your arm, it doesn't stop at the end of your fingers, because you're dancing bigger than that; you're dancing spirit.” - Judith Jamison

“Acceptance is not love. You love a person because he or she has lovable traits, but you accept everybody just because they're alive and human.” - Albert Ellis

“For an Impressionist to paint from nature is not to paint the subject, but to realize sensations.” - Paul Cezanne

“Any change, even a change for the better, is always accompanied by drawbacks and discomforts.” - Arnold Bennett

“I look for what needs to be done. After all, that's how the universe designs itself.” - R. Buckminster Fuller

“An honest man is always a child.” - Socrates

“Lots of people want to ride with you in the limo, but what you want is someone who will take the bus with you when the limo breaks down.” - Oprah Winfrey

7. Wellness Challenge - keep it simple: find and preserve the simplicity in well-being, live healthy by eating healthy and participating in regular, meaningful physical exercise. Not only does it sound simple, it is simple.

“Be Active!" “Be Safe!” “Be Fit!" “Be Healthy!”