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Reduce Stress, Sleep More, Lose Weight

Reduce Stress, Get your ZZZZ’s and Lose Weight
A Kaiser Permanente study finds people who slept 6–8 hours a night and reported lower stress levels lost more weight…
It has always been the believed that if you lowered stress and got adequate sleep, you would have a better chance at losing weight, but now a definitive study had been done with Kaiser Permanente’s study of 500
people in the Northwest. Their study set to measure whether sleep, stress, depression, television viewing and computer screen time were correlated with weight loss.

Conclusions from part of the study: “This study suggests that when people are trying to lose weight,| they should try to get the right amount of sleep and reduce their stress,” said lead author Charles Elder, MD, MPH. He goes on to say, “Some people may just need to cut back on their schedules and get to bed earlier. Others may find that exercise can reduce stress and help them sleep. For some people, mind/body techniques such as meditation also might be helpful.”

So now that it has been confirmed by the Kaiser Permenente study that reducing stress, getting 6 – 8 hours of sleep and exercising can help you lose weight, how can you implement these guidelines into your daily routine, especially with Holidays (A stressful time) right around the corner?
Simple Ways to Relax and De-Stress
Go for a walk and spend time in nature. Call a friend or sweat out the stress with a good workout. Play with your pet or work in your garden. Curl up with a good book or watch a funny movie and of course a massage would probably do the trick as well!

How to sleep better?
Keep a regular sleep schedule, going to bed and getting up at the same time each day, this will make you more refreshed and energized than if you sleep the same number of hours at different times. Try not to break your sleep routine on weekends when it may be tempting to stay up late and sleep in the next morning.
One way to know if you’re getting enough sleep; you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. And another suggestion; keep napping to a minimum,  If you must nap, do it in the early afternoon, and limit it to thirty minutes.
More sleeping tips: Turn off your television and computer and when you’re falling asleep and make sure your room is dark. Sleeping well can lead to better health and better weight loss.
Having Trouble Sleeping? Explore the Possible Reasons with Pardee’s Sleep Center call them at (828) 696-1085.

Lighten Up 4 Life Recommended – De-Stress, Strengthen Yoga Workout

Yoga Class with Hilaria Baldwin: Vinyasa Ashtanga
For this exercise video and more exercise tips visit the Lighten Up 4 Life’s Exercise Page

Remember, before you begin any exercise it is always important to consult your physician.
Don’t have a doctor?  Visit PardeeSelect to help you find one.

Lighten Up 4 Life – Maintain, Don’t Gain Recipes from Cooking Light
It’s not too early to begin planning your Thanksgiving dinner and to make sure that it’s a healthy meal.

Orange-Sage Roasted Turkey
Potato and Sun-Dried Tomato au Gratin
Dracula’s Revenge (Baked Penne with Sausage and Garlic)
Buttermilk-Dill Rolls
Pumpkin Cheesecake
Find these recipes and more meal ideas on the Lighten Up 4 Life Recipe’s Page

Lighten Up 4 Life – Coffee Cake, Made Healthy!

Newsworthy

Soda Makers To Post Calories On Vending Machines

PepsiCo Inc. and Dr Pepper Snapple Group will start displaying their drinks’ calories on vending machines next year and point consumers toward less sugary versions, their latest response to critics who have singled them out for contributing to the nation’s obesity epidemic. The project, which will first launch in Chicago and San Antonio, Texas, aims to stop the spread of anti-soda measures in city halls after New York City moved to limit portion sizes and other cities weigh taxes on sugary beverages to lower consumption and raise revenue. (WSJ October 2012)

Local Events

Band Aide 5K Saturday November 10, 2012
Asheville, NC More details

Fighting Eagle 5K Benefit Run Saturday November 10, 2012
Flat Rock, NC More details

Flat-Out Fall 5K Saturday November 10, 2012
Waynesville, NC More details

Rotary Club of Asheville South’s Full Belly 5K Saturday November 10, 2012
Asheville, NC More details

Vance Rocket Run Saturday November 10, 2012
Asheville, NC More details

Posted in: Wellness

The Apple Festival 8k

The Henderson County Chamber of Commerce presents the Pardee Apple Festival 8k Road Race on Saturday, September 1st. This certified course winds through scenic Hendersonville and Laurel Park, starting and ending at the Pardee Medical Office Building, on the hospital's main campus in Hendersonville. The race begins promptly at 8 am. The Chick-Fil-A Mini Moo Mile is a one-mile fun run/walk for the young or young at heart and will start a few minutes after the 8k race begins. Online registration for both events in now open. The entry fee for the 8k race is $30 is registered on or before August 30th, or $35 on the day of the race. The frist 250 to register will receive a free t-shirt. The entry fee for the one-mile event is $10. Race day registration for both events starts at 6:30 am. All fun run participants receive a finish award and awards for the 8k race will be given to the overall male and female, masters, and top three finishers in the standard age groups. "We are using this certified 8k course for the eighth consecutive year and the runners always give a great response to it," said Ellen Seagle, co-chair of this year's event. "This race has become part of the Apple Festival tradition for many and we have runners from all over the South who come each year to participate. The two events make this something that all ages and all levels of running ability can participate in." Online registration is now open and the link can be found at www.hendersoncountychamber.org. For more information, or to volunteer to help with the event, contact race directors Ellen Seagle at (828) 674-6087 or Nicole Laughter at (828) 692-1413.

Posted in: Wellness

August Events at Pardee

Posted in: Wellness

Staying active during the summer

Posted in: Wellness

Living Well Expo

WHKP Living Well ExpoPardee was proud to sponsor the WHKP Living Well Expo today at the Blue Ridge Mall. Pardee nurses were present preforming health screenings and marketing was there helping folks find primary care physicians using Pardee Select. Thank you to everybody that stopped by our booth!

Posted in: Wellness