Volume 1 / Issue 7 November 2013: Williamson Wellness Center

Volume 1 / Issue 7
November 2013
WILLIAMSON WELLNESS CENTER

Is a private studio for all people, especially those who are recovering from injury and illness. We specialize in musculo-skeletal conditions, orthopedic issues, neurological conditions and lower back pain.
WHATS GOING ON AT THE WWC: What a busy time of the year! The WSU Parkinsons TRX study officially ended Oct. 30th and it was a huge success. There were many gains in our clients balance, gait and overall strength. We enjoyed working with the Physician Assistant, Physical Therapy, and Exercise Science students at Wichita State University. They were such a blessing and we truly enjoyed getting to know each of the members of the study along with the students. Carmen, Jackie, Sue Nyberg, and Laura Pickle were all in attendance for the Wichita Business Journal Health Care Heros award ceremony. Our own Wendy Williamson was among those honored. It was a wonderful celebration and great company. Thank you to our own Sarah Beth Farney who nominated Wendy for the award.
Photo credit: Sue Nyberg
WWC IN THE COMMUNITY

Nov. 11th Presentation at PEO Philanthropic group
Classes:
Parkinsons Disease Classes
Tuesday/Thursday 1:45 2:45
Contact Us
Williamson Wellness Center 8340 E 21st N, Ste 900 316.295.4366 [email protected] williamsonwc.com
Club Industry was a great success. Dr. Williamson and Jackie traveled to Chicago for the Club Industry convention in October. Dr. Williamson spoke Thursday morning and had great attendance. She Photo credit: Sue Neyberg. From left to right, covered many different topics but Laura Pickle, Carmen Dick, Wendy Williamson, spoke mainly about establishing the Jackie Church. Not pictured: Sue Neyberg. medical/fitness connection. Wendy and Jackie were able to hear many incredible speakers and get great feedback for the growth of WWC. Later Thursday morning they toured the exhibit hall,
and were able to see the latest and greatest equipment in the fitness industry. It is the goal of WWC to continue to make sure that clients are offered the top of the line equipment and have a great personal experience at WWC. As a wellness center we are very open to client and professional feedback and want to keep our clients extremely happy. Feel free to contact us for any questions or concerns that YOU might have!
THE GIFT OF EXERCISE!!!

Tis the season to give the gift of exercise or even a WWC t-shirt! Please contact WWC to get a gift certificate for the holidays this year and to reserve a size shirt. Again, dont forget to check us out on Facebook and the website to see WWC in the community.
GOBBLE GOBBLE
Lets get past the shock value that a Thanksgiving dinner can easily add up to 4,000 calories. Truly, anyone can eat like that on any given day a restaurant-style meal can easily add up to that many calories. Honestly, though, its difficult to get around the fact that food is a big focus of this holiday. Instead of focusing on the sheer quantity, however, why not focus on the wholesomeness of a home-prepared Thanksgiving dinner? Many of the foods traditionally associated with a Thanksgiving dinner are actually nutritious and so are some of the new ways of preparing them. Turkey. No getting around turkey for Thanksgiving. Fortunately, turkey is a lean protein and provides selenium, an antioxidant. It has virtually no saturated fat unless you purchase a self-basting turkey that has been injected with butter or oil. Avoid these and baste your bird with low-fat, low-salt broth, wine or juice. Mashed Potatoes. Save yourself some work leave the skins on. They provide fiber and potassium. Or mash roasted squash. Stuffing. Switch from white to whole-wheat bread and get the benefit of whole grains. Add flavor with fresh herbs and aromatic veggies such as carrots, onions and celery. Or try wild rice for stuffing another good source for fiber. Its delicious when mixed with dried fruit and aromatic veggies. Cranberries. Beautiful and bursting with antioxidants. Try cutting the sugar in traditional recipes by at least half. Or update this garnish by substituting pomegranate seeds mix them with a bit of sugar, chopped onion and lemon juice. Gravy. But what about the gravy? Because gravy contains meat or poultry juices, it does contain vitamins. Try a leaner version. You wont miss the extra calories. Reasonable portions and a few creative culinary tips can leave you feeling comfortable, satisfied and thankful as you start the holiday season. Happy Holidays! Source: Mayo Clinic Author: Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
Photo credit: google images
A WORD FROM WENDY

Thank you for your continued support. We are so grateful for the dedication to health so many of you have exemplified and know you could go elsewhere. What a month we have just had with the research group, local recognition, and traveling to Chicago. I never pass-up an opportunity to meet with my mentor, Michael Scott Scudder, and present to him
our status and seek his wisdom and focus for the industry. I am happy to report we are in great shape with new ideas and focus. I love the family walk it off suggestion below. After Thanksgiving meal, this has been a habit in our family where ever we are .it is a great time to be together and expend some of the calories consumed unconsciously . : ) The holidays are full of food ideas and one of my personal favorites is the Chicken Tortilla Soup recipe. I wish I could take credit for this soup. I believe Bekki Gardner Friesen gave it to me. I absolutely love this recipe and you can add about anything you want. The lycopene from the tomatoes is incredibly healthy. Love that. I make it about 4-5 times during the winter and DOUBLE the recipe each time. I am never without the ingredients. The holidays can be tough for all. Please take a minute to reach out to someone who may need some attention, your affection or a simple hello so they too can enjoy the season. We have so much to be thankful for. Until we meet again..
QUOTE OF THE MONTH:
Just believe in yourself. Even if you dont, pretend that you do and, at some point, you will. Venus Williams HOLIDAY HUNGER AND WEIGHT GAIN
It's that time of year when extra calories lurk around every corner So what's the harm in a little holiday weight gain, especially if it's just a pound? According to researchers at the National Institutes of Health, most Americans never lose the weight they gain during the winter holidays. The pounds add up year after year, making holiday weight gain an important factor in adult obesity. But you don't have to fall into this trap. It is possible to enjoy holiday goodies without putting on a single pound. "Portion control is the key," says Susan Finn, PhD, RD. Finn serves as chairwoman of the American Council for Fitness and Nutrition. "I don't believe you can't eat food that you like -- even indulgences -- but it is the amount you eat. Of course, it's not easy to go on portion patrol when the temptations are endless. Here are a few tips to deal with Holiday Hunger. 1. Never Arrive Hungry 2. Divert Your Attention Many people forget that there's more to a holiday party than food, Goldberg tells WebMD. "Don't look at the party as just a food event," she says. "Enjoy your friends' company or dancing. Focus on something other than food." Finn agrees. She says chatting is a great diversion, whether you're at a small family dinner or a large party. "Take your mind off of food and focus on the conversation." 3. Pace Yourself
Have you ever tried telling yourself you'll only eat during the first half hour of a party? Goldberg says this strategy is a mistake. "If you cram in as much as you can in half an hour, you chew faster. Chewing more slowly will fill you up with less food." To munch at a leisurely pace, Finn recommends putting your fork down between every bite. "This puts you in control." 4. Stay Hooked to the Gym 5. Outsmart the Buffet When dinner is served buffet-style, use the smallest plate available and don't stack your food; limit your helpings to a single story. "Go for the simplest foods on the buffet," Finn says. "Fresh fruits and vegetables and shrimp cocktail are good choices. Watch out for sauces and dips." 6. Limit Alcohol 7. Be Choosy About Sweets When it comes to dessert, be very selective. "Limit your indulgences to small portions and only what is very sensual to you," Goldberg says. Her personal rule on sweets: "If it's going to have calories, it has to be chocolate." 8. Bring Your Own Treats 9. Limit 'Tastes' While Cooking If you do a lot of cooking during the holidays, crack down on all those "tastes." "People lose their appetites when they've been cooking because they've been eating the whole time," Finn tells WebMD. Instead of tasting mindlessly every few minutes, limit yourself to two small bites of each item pre- and post-seasoning. "Just put the spoon in and taste a little bit," Finn says. "It's not grounds for a big scoop." 10. Walk It Off Make a new holiday tradition: the family walk. Besides burning some extra calories, this will get everyone away from the food for awhile. "Get people off the couch and move," Finn says. "Go out for a walk as a family before or after the meal." She says walking not only benefits you physically but also puts you in a mindset to be more careful about what you eat. "There's something about activity that puts you in control."
Source: WebMD author: Susan G. Rabin
WENDYS TOTILLA SOUP

4 chicken breast halves 2 15 ou. Black beans undrained 2 15 ou. Mexican stewed tomatoes 1 can rotel tomato 1 cup salsa, med-hot (I use mild) 4 ou. Chopped green chile (I skip this) 14 ou. Canned tomato sauce 1 can drained corn (optional) Directions: Cook/grill chicken separately, dice stewed tomatos, and heat in crock pot. If you choose to not cook or grill chicken first, then add all of the ingredients and cook in crock pot for 8 hours.

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Volume 1 / Issue 7 November 2013: Williamson Wellness Center

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Volume 1 / Issue 7

WILLIAMSON WELLNESS CENTER

WWC IN THE COMMUNITY

THE GIFT OF EXERCISE!!!

Photo credit: google images

A WORD FROM WENDY

QUOTE OF THE MONTH:

WENDYS TOTILLA SOUP

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