Fall 2019 Volume 10 Issue 4

Medical Fitness Center: Hillside Medical Center250 Fame Ave., Entrance B, Suite 100, Hanover, PA

Medical Fitness Center Phone: 717-316-3488 Fax: 717-316-6022

NotesMedical Fitness

This information is provided to you as a guide only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you have questions about your health, physical fitness, or medical condition, you should seek the advice of your physician or health care provider.

UPMC Pinnacle complies with applicable Federal civil rights laws and does not discriminate on the basis of race, color, national origin, age, disability, or sex.

Turning the Clock BackIt will soon be time to both wake up in the dark and drive home after work in the dark. Turning the clocks back can be disturbing to your sleep, but The American Academy of Sleep Medicine (AASM) says the fall is a good time to evaluate your sleep schedule and put sleep at the top of your priority list.

Along with diet and exercise, sleep is one of the three pillars of a healthy lifestyle. A recent study from the Centers for Disease Control and Prevention (CDC) linked insufficient sleep with an increased risk of chronic diseases, such as coronary heart disease, stroke, diabetes, anxiety, and obesity. The AASM offers these tips for better sleep:

• Develop a relaxing bedtime routine.

• Go to bed and wake up at the same times every day.

• Avoid caffeine in the afternoon and evening.

• Keep your bedroom dark, quiet, and at a comfortable temperature.

To enjoy an extra hour of sleep at the end of daylight saving time, get ready for bed at your normal bedtime on Saturday, Nov. 2. Just before turning off the lights, set all your clocks back an hour. Then wake up at your usual time in the morning on Sunday, Nov. 3.

Pool UpdateWe extend our sincerest apologies for the delay in getting the pool back into service. We are still on track for the pool to re-open the week of Nov. 4!

While we patiently wait for the pool to re-open, please call us to schedule a FREE mini reassessment if your membership has been frozen since the pool closed. The mini reassessment is necessary because we want to make sure everyone is safe to exercise and to update your program. We are also asking anyone who has had their membership frozen to please fill out a new medical update form in case you’ve had any medication or physician changes.

Call Nancy to schedule at 717-316-3488. Thank you!

FALL into FITNESS

Ingredients• 1/3 cup rice wine

• 1/3 cup low-sodium soy sauce

• 1/3 cup toasted sesame oil

• 1 tablespoon brown sugar

• 2 pounds boneless, skinless chicken breasts

• 8 cloves garlic, peeled

• 1 one-inch piece fresh ginger, sliced

• 3 cups cooked white rice (1½ cups uncooked rice and 3 cups water)

• 2 bunches broccoli, broken into bite-sized florets

• Sliced scallions and red chiles for garnish

Recipe source: Good Housekeeping (www.goodhousekeeping.com)

Directions1. In small bowl, whisk together rice wine, soy sauce, toasted

sesame oil, and brown sugar.

2. In six-quart slow cooker bowl, layer chicken, soy mixture, garlic, and ginger. Cover bowl with lid and cook on low until chicken is tender (five to six hours).

3. Start cooking rice about 20 minutes before the chicken is finished.

4. Transfer cooked chicken to cutting board, shred with a fork, and return to slow cooker bowl. Toss to coat in sauce.

5. Steam broccoli.

6. Serve chicken over half a cup of rice with broccoli.

7. Top with scallions and chiles.

Diabetes often affects the feet. Diabetics should do the following:

• Inspect feet daily. Check your feet and toes every day for cuts, bruises, sores, or changes to the toenails, such as thickening or changes in color.

• Wear thick, soft socks. Avoid socks with seams, which could rub and cause blisters or other skin injuries.

• Exercise. Walking can keep weight down and improve circulation. Be sure to wear proper athletic shoes when exercising.

• Have new shoes measured and fitted. Foot size and shape may change over time.

• Don’t go without shoes, even at home. The risk of cuts and infection is too great.

• Never try to remove calluses, corns, or warts by yourself. Over-the-counter products can burn your skin and cause permanent damage to your foot.

• Foot ulcers are also a concern. Often, the first thing you may notice is drainage on your socks. Redness and swelling may also be associated with an ulcer, and if it has progressed significantly, it may smell.

Reference: www.apma.org

Arthritis can affect structure and function. It is important to see a doctor if you start to notice any of the following symptoms in your feet:

• Swelling in one or more joints

• Recurring pain or tenderness in any joint

• Redness or heat in a joint

• Limitation in motion of joint

• Early morning stiffness

• Skin changes, including rashes and growths

Most forms of arthritis cannot be cured but can be controlled or brought into remission. The objectives in the treatment of arthritis are controlling inflammation and preserving joint function.

Peripheral artery disease is caused by a blockage or narrowing of the arteries in the legs when fatty deposits (plaque) build up. The buildup of plaque causes the arteries to harden and narrow. One symptom for the foot or toe is pain at rest that often disturbs your sleep.

Hammer toe is a contracture, or bending, of the toe at the first joint of the digit. This bending causes the toe to appear like an upside-down V when looked at from the side. Symptoms can include pain at the top of the bent toe upon pressure from footwear, formation of corns on the top of the joint, redness and swelling at the joint, restricted or painful motion of the toe joint, and pain in the ball of the foot at the base of the affected toe.

Keep your feet healthy and feeling good so you can log another 75,000 miles in the next 50 years!

Your feet are important but are sometimes neglected. Most Americans log 75,000 miles on their feet by the age of 50, so taking care of your feet is vital. With proper detection, intervention, and care, most foot problems can be lessened or prevented.

The following are just some of the diagnoses that can affect the feet.

Fitness Bingo! – Ends Nov. 2To participate, pick up a Bingo card at the front desk. After you complete your workout, stop at the vitals station to draw a number.

The number you draw will be marked off on your board by a staff member. (If you draw a number you have previously drawn, you may pick again.) Once you get Bingo (five marks in a row), you may pick up another board and play again. Each time you receive Bingo, your name will be entered to win a free one-month membership! We will draw one winner at the end of November. Good luck!

Slow Cooker SesameGarlicChicken

Foot Health

Serves: 6 | Prep: 30 minutes (ready in 5 hours, 10 minutes)