VOLUME 2 / ISSUE 9

OCTOBER 2015

WILLIAMSON WELLNESS CENTER

WWC is a private studio for all

WHATS GOING ON AT WWC

people, especially those who are

Autumn is racing along and families

have many fun activities to enjoy.
The WWC Family has a chance to
see our student intern Katie Reilly
play in a home WSU Volleyball
match on November 6 at 7:00 p.m.
As a senior Katie has had a
significant role in WSUs success this
far. Tickets are $5 from WWC by
Oct. 30 or $8 at the door.

recovering from injury and illness.

We specialize in musculo-skeletal
conditions, orthopedic issues,
neurological conditions and lower
back pain.
BALANCE CLASS

Wednesdays at noon
PARKINSONS AND OTH ER
NEUROLOGICAL DISEASE S
EXERCISE AND SUPPORT GROUP

Tuesday/Thursday 1:45 - 2:45

New members are always welcome!

Contact Us
Williamson Wellness Center
8340 E 21st N, Ste 900
316.295.4366
wmsonwa@gmail.com
williamsonwc.com

WSU Physical Therapy Department in conjunction with WWC is

beginning to compile results from the 2015 Parkinsons and
Exercise study. Plans are already underway to conduct a fall 2016
study. This will be the fourth year of Parkinsons research for
WWC. If you or know someone who might like to be included in
the study, please let us know.

PUMPKIN FOODS MAY NOT LIVE UP TO HEALTHY REPUTATION

Pumpkins are everywhere this time of year. While pumpkins

have many nutritional benefits, pumpkin food products may
not live up to the pumpkins healthy reputation.
If you believe the sales pitch, the pumpkin is the happiest,
healthiest food ever, said Suzy Weems, Ph.D., registered
dietitian and professor of nutrition sciences in Baylor
Universitys College of Health and Human Sciences. But a
balancing act is important, Weems said.
Pumpkin pluses:

High in fiber and Vitamin A

Contain beta carotene and zeaxanthin (helps fight age-related macular degeneration and impaired
eyesight)
Heart-healthy phytosterols? Theyre in pumpkin seeds.
Magnesium, manganese, copper, phosphorus, protein, zinc and iron? On the USDA/FDA rating
schedule, pumpkins are a good source of all those, Weems said. The combination makes a veritable
cocktail for energy, growth and a top-notch immune system.
They contain 90% water and contribute to a sense of satisfaction.

Pumpkins and the down side:

Pumpkin snacks: Pumpkin-laced candy is still candy, and seeds are good for making you feel full, but
the fat doesnt disappear when you roast and eat them.
Pumpkin desserts: Be sure to notice how much pumpkin is really is in it, that its not just the flavoring.
Pumpkin in coffee or for breakfast: A pumpkin latte is not going to mean any fewer calories if its made
with a full-fat milk or syrup. And pumpkin doughnuts still have sugar.

- See more at: http://www.stonehearthnewsletters.com/pumpkin-foods-may-not-live-up-to-healthyreputation/nutrition-food-pumpkin/#sthash.3GPHfT2O.wXN8sNS2.dpuf

WEIGHT MANAGEMENT & NUTRITION

My Fitness Pal is an app that allows users to track daily caloric intake and physical exercise. The
food log is easy to use as the data base of foods is extensive. Food logs are effective tools in
managing body weight as many factors affect our perceptions of how much we are eating. When
we track the actual amounts, we have a better chance of eating appropriate amounts for our goals.
If begin using My Fitness Pal or another food/activity tracker, let us know what you think!
This week, My Fitness Pal offered a weight management tip: eat foods that are high in water
content to increase your level of satisfaction compared to calories consumed. Most fruits and
vegetables have a high water content, so be sure to keep them front and center in your

refrigerator so you see them first when youre looking for a snack. Broth-based soups can also be a
good meal option. If the ingredients are highly nutritious, you can have a low-calorie meal that
packs a healthy punch. One caution: soups that are creamy typically are very high in fat, so keep
that in mind as you make your selection.
WORD FROM WENDY
Walking in my neighborhood during the middle of October in
shorts and a short sleeve shirt at 85 degrees, I am wondering
if fall will soon fall into our days. Gotta love it as we can
still get outside and enjoy the sunshine. It is amazing what
a little sunshine can do for us. No excuses, get outside. : )
Pumpkin everything right now, ie: shakes, cakes, pies, rolls,
bread, pancakes, pumpkin-spice lattes, etc. And WHO
KNEW that Pumpkins are FRUITS.
I love my Garmin and My Fitness Pal is another great option
if you want feedback. I think sometimes we THINK we are working hard and perhaps we are not.
Now that I am riding a bicycle, I have even figured out a way to count my strides on the bike.
Pretty cool, if you see me, ask me!!
Holidays are coming. Prepare physically for the endurance, mentally for the challenges, and
emotionally for memories of loved ones perhaps no longer with us. Once again, thank you for your
support and loyalty. If we can help you in any way regarding your fitness goals, let us know.

NEW RESEARCH FROM THE MONTH

Infection may cause falls, especially in older people

People who end up in the emergency room because of a fall often are tripped up by an infection, rather than a
loose throw rug or poor eyesight, suggests a study being presented at IDWeek 2015.
Bloodstream, urinary and respiratory infections are the most common culprits for infection-related falls,
according to the Massachusetts General Hospital study. The findings also suggest that while these falls may be
more common in the elderly, they shouldnt be overlooked in younger people: 20 percent of patients in the
study were younger than 65.
The findings suggest that family members, care givers and healthcare providers shouldnt rush to judgement
about the cause of a fall, particularly in an older person, and should consider whether the person was ill or not
feeling well before the incident happened to ensure the patient is diagnosed appropriately and can receive timely
treatment.
See more at: http://www.stonehearthnewsletters.com/infection-may-cause-falls-especially-in-olderpeople/elder-care/#sthash.UWn5aQ3P.lR2YVFpJ.dpuf

Teen high blood pressure may be tied to Internet use

In a study published in the Journal of School Nursing, researchers found that teens who spent at least 14 hours a
week on the Internet had elevated blood pressure.
This is believed to be the first study to show a link between time spent on the Internet and high blood pressure.
The findings add to growing research that has shown an association between heavy Internet use and other health
risks like addiction, anxiety, depression, obesity and social isolation.
- See more at: http://www.stonehearthnewsletters.com/teen-high-blood-pressure-may-be-tied-to-internetuse/hypertension/#sthash.AtOm2903.ezPGbvws.dpuf

RECIPE OF THE MONTH

PUMPKIN MUFFINS
INGREDIENTS

2 3/4 cups all-purpose flour

1 cup granulated sugar
1 tablespoon baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup canned pumpkin
3/4 cup fat-free sour cream
1/3 cup fat-free milk
1/4 cup vegetable oil
1 teaspoon vanilla extract
1 large egg
1 large egg white
Cooking spray
1 tablespoon granulated sugar
1 1/2 teaspoons brown sugar

PREPARATION

Preheat oven to 375.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (flour
through salt) in a medium bowl, stirring with a whisk. Make a well in center of mixture.
Combine pumpkin and next 6 ingredients (pumpkin through egg white); add to flour mixture, stirring just until
moist. Spoon the batter into 18 muffin cups coated with cooking spray.
Combine 1 tablespoon granulated sugar and brown sugar; sprinkle over muffins.
Bake at 375 for 25 minutes or until muffins spring back when touched lightly in center. Remove muffins from
pans immediately; cool on a wire rack.
Yield: 18 servings (serving size: 1 muffin)
NUTRITIONAL INFORMATION PER SERVING
Calories: 164

Calories from fat: 19%

Fat: 3.5 g

Saturated fat: 0.6g

Monounsaturated fat: 0.8 g

Polyunsaturated fat: 1.9 g

Protein: 3.5 g

Carbohydrates: 29.7 g

Fiber: 1 g

Cholesterol: 12 mg

Iron: 1.2 mg

Sodium: 269 mg

Calcium: 78 mg

GOOD TO KNOW
These tender muffins have a sugary crunch on top and make a perfect low-fat breakfast or snack. Replace up to half
the white flour with whole wheat for extra fiber, and/or toss in 1/2 cup toasted, chopped pecans to add some hearthealthy fats.
THIS RECIPE IS

Low Cholesterol
Low Saturated Fat

Source: Cooking Light