VOLUME 2 / ISSUE 2

FEBRUARY 2015

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.

WWC IN THE COMMUNITY

March 21st Wendy will be speaking
in Cincinnati, Ohio about Specific
Exercises for Parkinsons Disease
The Latest Research
BALANCE CLASS

Wednesdays at noon
PARKINSONS AND OTHE R
NEUROLOGICAL DISEASE S E XERCISE AND
SUPPORT GROU P

Tuesday/Thursday 1:45 - 2:45

WHATS GOING ON AT WWC

Happy Valentines to all of our wonderful
WWC clients! We LOVE each and every
one of you and appreciate you! Aside
from February being the month of
Valentinesit is also American Heart
Month. Join us on Friday, February 6th as
we participate in National Go Red Day,
by wearing a
Photo credit: googleimages
red shirt to help
raise awareness about heart disease! This issue
we will boost our heart knowledge and learn
more about how exercise impacts our ticker,
how to measure fitness through heart rate, and
go over some top cardio concerns. Also, since its Valentines Day we also
have a special article on the six benefits of dark chocolateyum!

SIX HEALTH BENEFITS OF DARK CHOCOLATE

Dark chocolate has
been discovered to
have a number of
healthy benefits. While
eating dark chocolate

Photo credit: googleimages

can lead to the health

benefits described below, remember that chocolate is also high in fatso

Contact Us

enjoy in moderation! However, with Valentines Day approaching dark

chocolate is an excellent alternative to milk chocolate.

Williamson Wellness Center

8340 E 21st N, Ste 900
316.295.4366
wmsonwa@gmail.com

1) DARK CHOCOLATE IS GOOD FOR YOUR HEART

Studies show that eating a small amount of dark chocolate two or three
times each week can help lower your blood pressure. Dark chocolate

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improves blood flow and may help prevent the formation of blood clots. Eating dark chocolate may also prevent
arteriosclerosis (hardening of the arteries).

2) DARK CHOCOLATE IS GOOD FOR YOUR BRAIN

Dark chocolate increases blood flow to the brain as well as to the heart, so it can help improve cognitive function. Dark
chocolate also helps reduce your risk of stroke.
Dark chocolate contains several chemical compounds that have a positive effect on your mood and cognitive health.
Chocolate contains phenylethylamine (PEA), the same chemical your brain creates when you feel like you're falling in
love. PEA encourages your brain to release endorphins, so eating dark chocolate will make you feel happier.
Dark chocolate also contains caffeine, a mild stimulant. However, dark chocolate contains much less caffeine than
coffee. A 1.5 ounce bar of dark chocolate contains 27 mg of caffeine, compared to the 200 mg found in an eight ounce
cup of coffee.

3) DARK CHOCOLATE HELPS CONTROL BLOOD SUGAR

Dark chocolate helps keep your blood vessels healthy and your circulation unimpaired to protect against type 2
diabetes. The flavonoids in dark chocolate also help reduce insulin resistance by helping your cells to function normally
and regain the ability to use your body's insulin efficiently. Dark chocolate also has a low glycemic index, meaning it
won't cause huge spikes in blood sugar levels.

4) DARK CHOCOLATE IS FULL OF ANTIOXIDANTS

Dark chocolate is loaded with antioxidants. Antioxidants help free your body of free radicals, which cause oxidative
damage to cells. Free radicals are implicated in the aging process and may be a cause of cancer, so eating
antioxidant rich foods like dark chocolate can protect you from many types of cancer and slow the signs of aging.

5) DARK CHOCOLATE CONTAINS THEOBROMINE

Dark chocolate contains theobromine, which has been shown to harden tooth enamel. That means that dark chocolate,
unlike most other sweets, lowers your risk of getting cavities if you practice proper dental hygiene.
Theobromine is also a mild stimulant, though not as strong as caffeine. It can, however, help to suppress coughs.

6) DARK CHOCOLATE IS HIGH IN VITAMINS AND MINERALS

Dark chocolate contains a number of vitamins and minerals that can support your health. Dark chocolate contains some
of the following vitamins and minerals in high concentrations:

Potassium

Copper

Magnesium

Iron

The copper and potassium in dark chocolate help prevent against stroke and cardiovascular ailments. The iron in
chocolate protects against iron deficiency anemia, and the magnesium in chocolate helps prevent type 2 diabetes,
high blood pressure and heart disease.
Source:fitday.com: January 2015

QUOTE OF THE MONTH

WHEN I LOST ALL OF MY EXCUSES, I GAINED ALL MY

RESULTS.
UNKNOWN

12 UNEXPECTED REASONS TO DRINK MORE WATER

With the holidays finally behind us and healthy habits on our minds, many are
trading soda for glasses of water. Whether its a New Years resolution to
drink more H2O or not, weve uncovered some convincing reasons to knock
back more water in the New Year.
Water is the second most popular beverage in the U.S. after soft drinks. This
is a scary stat, since sugary soda is a HUGE health hazard, upping the risk of
obesity, stroke, and other heart problems. However, these dangers can be
avoided if people choose to drink water, which doesnt have negative side
effects. So help put the sugary stuff to the side and make water the number
one drink of choice. The benefits really are endless. Just take a look
FLUID BALANCE. Roughly 60 percent of the body is made of water. Drinking
enough water maintains the bodys fluid balance, which helps transport
nutrients in the body, regulate body temperature, digest food, and more.
CALORIE CONTROL. Forget other diet tricksdrinking water could also help
with weight loss. Numerous studies have found a connection between water
consumption and losing a few pounds. The secret reason? Water simply helps
people feel full, and as a result consume fewer calories.
MUSCLE FUEL. Sweating at the gym causes muscles to lose water. And when
the muscles dont have enough water, they get tired. So for extra energy, try
drinking water to push through that final set of squats.
CLEARER SKIN. Certain toxins in the body can cause the skin to inflame,
Photo credit: googleimages
which results in clogged pores and acne. While science saying water makes
the skin wrinkle free is contradictory, water DOES flush out these toxins and can reduce the risk of pimples.

KIDNEY FUNCTION. Our kidneys process 200 quarts of blood daily, sifting out waste and transporting urine to the
bladder. Yet, kidneys need enough fluids to clear away what we dont need in the body. Let's drink to that!
PRODUCTIVITY BOOST. In order to really focus, a glass of water could help people concentrate and stay refreshed
and alert.
FATIGUE BUSTER. Move over coffeewater can help fight those tired eyes too. One of the most common symptoms
of dehydration is tiredness. Just another reason to go for the big gulp!
HANGOVER HELP. If booze has got the best of you, help a hangover with a glass of water to hydrate the body and
stop that pounding headache.
PAIN PREVENTION. A little water can really go a long way. Aching joints and muscle cramps and strains can all occur
if the body is dehydrated.
KEEP THINGS FLOWING. Nobody wants to deal with digestion issues. Luckily, drinking enough water adds fluids to
the colon which helps make things, ahem, move smoothly.
SICKNESS FIGHTER. Water may help with decongestion and dehydration, helping the body bounce back when feeling
under the weather. Just bewaredrinking fluids hasnt been scientifically proven to BEAT colds in one swoop, so dont
swap this for a trip to the doctor or other cold remedies.
BRAIN BOOST. A study in London found a link between students bringing water into an exam room and better grades,
suggesting H2O promotes clearer thinking. While its UNCLEAR if drinking the water had anything to do with a better
score, it doesnt hurt to try it out!
BOTTOMS UPYOUR ACTION PLAN
The amount of water people need per day is up for debate, but studies suggest adults need nine to 16 cups of H2O.
However this number varies depending on activity level, age, and how much water people are consuming in coffee,
tea, or water-rich veggies and fruit.
Heres how to keep yourself hydrated: Begin by drinking a glass of water as soon as you wake up, and 30 minutes
before eating any big meal. (This will help control appetite, too.) Get in the habit of keeping a water bottle on hand at
all times. And if the taste begins to bore, spice up the taste buds with a squeeze of citrus to the glass! Before you know
it, all the benefits of water will be right at your fingertips and in your body.

Source: medicaldaily.com: March 2014

HEART SMARTS
HOW IT WORKS

100,000
NUMBER OF TIMES
THE HEART
BEATS PER DAY

>2.5 BILLION
NUMBER OF TIMES
THE HEART BEATS IN
A 70-YEAR LIFESPAN

Your heart is about the size of your

two fists; it pumps five or six quarts of
blood per minute throughout your
body.
WHEN YOU EXERCISE, your muscles
require more oxygen and nutrients, at
a quicker rate, to fuel contractions.
The natural response: Your heart beats
faster to deliver more blood. In
addition, the arterioles (smaller blood
vessels leading to capillaries) serving
the exercising muscles dilate to
accommodate the increased flow. As
these vessels open, other arterioles
constrict in less active parts of your
body, including your digestive system,
skin, and the skeletal muscles youre
not using.

EXERCISE MAKES YOUR HEART

STRONGER. A stronger heart pumps
blood more easily throughout this entire process, keeping blood pressure healthy
or reducing blood pressure thats too high. It can also improve circulation, lower
heart disease risk, improve blood cholesterol levels, and lower resting heart rate.

>1,040
NUMBER OF
AMERICANS WHO DIE
OF CORONARY HEART
DISEASE EACH DAY

$108.9
BILLION
COST OF CORONARY
HEART DISEASE IN
AMERICA PER YEAR,
INCLUDING HEALTHCARE
SERVICES, MEDICATIONS, AND
LOST PRODUCTIVITY

TRAINING WITH HEART: HEART RATE IS A GOOD EXERCISE-INTENSITY GAUGE. HER E, TWO WAYS TO
TRACK HEART RATE TO HELP YOUR FITNESS.
Resting Heart Rate: Record your resting pulse at the same time each day for three days or so and use the
average to learn whats normal. Then use it to monitor recovery. If your resting heart rate is higher (or lower) than
normal, you may be overtraining. Look for other signs, like fatigue, and watch to see if performance is lagging. If so, it
might be time for extra rest days.
Recovery Rate: Heart rate recovery (HRR) notes how much heart rate falls during the first minute after peak
exercisesits a simple tool for measuring cardio fitness. The recovery rate for the average person is a drop of 15-25
beats per minute. Those who recover more quickly have a healthier heart. If your heart rate decreases by just 12 beats
(or fewer) in the first minute after exercise, you should visit your doctor before continuing to train.
Source: NASM magazine: January/February 2015

WORD FROM WENDY

Kristina does a great job capturing the key topics for the month of February....and especially the continuation of fluids
and what we put into our body.
I have rarely met a person that did NOT like chocolate. The benefits of dark chocolate are amazing, yet fattening at
the same time. Moderation, dear friends. If I eat chocolate, I need a dispense machine that only allows me a piece or
20 M&M's....'cause nobody can each just one.
Our "ticker" keeps on ticking when we are stressed, relaxed, working out, or on the computer, etc.....it is the most
loyal organ we have....yet, so often abused with diet, weight gain, stress, etc. You have a heart. I have a heart. We
need to take care of our heart and yes, with emotions as well as physical care :-)
I am always overwhelmed when we learn and relearn that our bodies consist of 60% water. We should be floating....It is
a precious commodity and enormously beneficial. We need to consume and use water with extreme care. Challenge
yourself with water. You will not be sorry.
Lastly, speaking of heart again. Don't be afraid during "heart month" to reach out to someone and let them know you
care. We would have better health and better relationships if we all did this more. Heres to your health. This
month...have a heart.

RECIPE OF THE MONTH: SKINNY RASPBERRY MILKSHAKE

INGREDIENTS
1 cup non-fat frozen yogurt
cup skim or non-fat milk
1 cup frozen raspberries
2 teaspoons vanilla extract
1 packet sugar substitute

INSTRUCTIONS
1. Add all of the ingredients into the blender and blend on high until smooth.
2. Pour into glasses and enjoy!
Source: Soberjulie.com

Photo credit: googleimages