WellNews
Monthly Wellness Updates from UnityPoint Health
In this Issue
 Fruits and Veggies –
More Matters Month
 Flexibility and Stretching
 Keeping Your Kitchen
Safe
 Upcoming Wellness
Programs
 Wellness Center Member
of the Month
August 24, 2018
The Month of September is Here!
The summer months are winding down and the busy times of taking kids to
school and putting away the summer swimming suites have begun! Summer
always seems to come and go before our eyes!
At the UnityPoint Health Wellness Center, we care about your health and want
you to live a happy, healthy life. We have the resources and the staff to
provide you with assistance in exercising, improving your general health, and
helping you make better food choices.
Fruits and Veggies - More Matters Month
ISU Dietetic Intern Katie Grabow
When it comes to cancer prevention, fruits and vegetables provide our body
with a plethora of important nutrients that promote overall health and help
prevent cancer. As September is National Fruits and Veggies - More Matters
Month and Ovarian Cancer Awareness Month, let’s discuss this topic of
cancer and fruits/vegetables further!
A diet high in fruits and veggies promotes healthy weight management due to
fiber content. In terms of ovarian cancer, one of the most preventable risk
factors is excess body weight. High fiber diets have been shown to help
prevent many different types of cancer by helping to keep us feeling full
longer, which helps with weight management, and flushing carcinogen-
containing waste out of our systems.
The antioxidants in fruits and veggies can also decrease risk of cancer.
Antioxidants neutralize free radicals, which are harmful substances that
promote cancer development. For ovarian cancer, studies have shown that
beta carotene is especially protective (Tung et al., 2005). Sources of beta
carotene include most yellow or orange fruits and vegetables, such as carrots,
pumpkins, oranges, etc.
When it comes to preventing ovarian cancer and other harmful diseases, the
saying “fruits and veggies - more matters” truly does apply. For best health
outcomes, aim for at least five servings of fruits and vegetables per day. Give
cancer the boot, eat veggies and fruit!
Tung, K, et al. “Association of Dietary Vitamin A, Carotenoids, and Other Antioxidants with the Risk of
Ovarian Cancer.” Cancer Epidemiology Biomarkers & Prevention, vol. 14, no. 3, Jan. 2005, pp.
669–676., doi:10.1158/1055-9965.epi-04-0550.
Flexibility and Stretching Exercise
Specialist Ally Friday, BS
When done correctly stretching can prevent injuries and improve your workout or athletic performance. Flexibility is very
important for all ages and abilities. Flexibility plays an important role whether you’re training for a marathon or just
wanting to improve every day activities. When beginning a new flexibility regimen, start at 2 days per week and work
towards 6-7 days a week. To prevent injury don’t do too much too fast. Stretching may not be comfortable but it should
not cause pain. Don’t get discouraged if you are not seeing progress right away because noticeable improvements on
flexibility may take around 4 weeks. There are two types of stretching, dynamic and static; both types have different
benefits and purposes.

Static stretching is when you hold a position anywhere from 10-60+ seconds. Static stretching is good for flexibility and
should be done several times a week or even after a workout. However, this type of stretching will not help you before a
workout as much as dynamic stretching does. The ability to generate power can be inhibited by static stretching
therefor can weaken your workout or athletic performance. Static stretching really helps with flexibility which can help
with overall coordination.

Dynamic Stretching is a type of stretching where you are active and constantly moving. This type of stretching better
mimics the actual workout you are about to do and takes your joints through a full range of motion. For example, if you
are about to go on a run you are better off doing lunges, high knees, or butt kicks rather than bending over and touching
your toes. Since you are constantly moving during this type of stretching a cardio warm-up is also provided. Injury
prevention and improved athletic performance are the two main reasons why this type of stretching should be done
before your workout or activity.

What is the Difference Between Dynamic and Static Stretching?(2017).Retrieved August 8, 2018 from https://www.livestrong.com

Upcoming Wellness Programs

Rules of Lifting for Beginners

Rules of Lifting for Beginners is a woman’s beginner class offering education of basic weight training techniques and
fundamentals.

October 2 – October 25th

Tuesday/Thursday, 5 – 6pm Employee: $30 Non-employee: $40

Proctor Fitness Center – 5409 N. Knoxville Ave. Peoria, IL 61614

UPH Pekin Wellness Center is now

open 24 hours, 7 days a week! Only
UPH employees can join for just
$7.50 a month! Call the Wellness
Center to join at 309-672-5904
Buddy-Up Boot Camp Challenge
MEMBER
In this 5 week challenge, teams of two will meet with an assigned OF THE
exercise specialist for 30 minutes twice per week for high-intensity partner
personal training. Participants will earn for improvement in fitness
assessments focused on strength, endurance, and agility. The team with MONTH
the most points at the end of the 5 week challenge will win a monetary
prize and the title of Buddy-Up Boot Camp Champions.

October 15 – November 16th

Employee: $30 Non-Employee: $40

Methodist Wellness Center – 900 Main St. Suite 10 Peoria, IL 61602

Pekin Wellness Center – 600 S. 13th Street Pekin, IL 61554
Proctor Fitness Center – 5409 N. Knoxville Ave. Peoria, IL 61614

Register Online at http://unitypoint.org/buddybootcamp

Wendy Bowles
Favorite Aspect of the Wellness
Center

The atmosphere is a perfect

balance of knowledgeable staff
and positive people.

Favorite Class

I always try to make Ally’s water

aerobics class.

What Keeps Me Motivated

Working out with my friend at the

Wellness Center and I can tell a
difference in my mental and
emotional well-being.

How Long Have You Been a

Member

Off and on since the year 2000. I

have taken breaks to care for new
grandchildren among other things.

Wellness Center
900 Main Street, Suite 010
Peoria, IL 61602
(309) 672-5904