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VOLUME 2 / ISSUE 7

SEPTEMBER 2015

WHATS GOING ON AT WWC

WILLIAMSON WELLNESS CENTER
WWC 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.
BALANCE CLASS

Ongoing:
Wednesdays at noon
Starting Oct 6th:
Tuesdays at 9:00 am

As the weather cools down, it really feels like the beginning of

autumn. The world around us is beginning to prepare for winter
and we are wise do the same. We need strength to protect our
joints if we shovel snow or move heavy boxes of holiday
decorations. We also want to give ourselves the best possible
chance to avoid falling on a slick porch or parking lot. We need to
be diligent NOW in order to be at our best once winter hits.
Please contact us to see how we might help you be prepared.
Do you need to work on your balance? On October 6th, we will be
adding an additional class on Tuesdays at 9:00 am. We will
continue to offer Wednesays at noon, so now you have a choice.
Please come join us for a fun, supportive time of improving many
aspects that affect our balance in daily life. If you know of a
friend or family member that could benefit, feel free to pass along
the information about our classes! Your referrals continue to be an
important way that people find out about our services. Thank you!

PARKINSONS AND OTH ER

Wendy has continued to be busy with the WSU Physical Therapy

Exercise & Parkinsons research study, hosting the PA students, and
studying. The research study will conclude by the first week of
EXERCISE AND SUPPORT GROUP
October and plans are already underway for next falls research.
Recently, Wendy passed her Corrective Exercise Specialist
Tuesday/Thursday 1:45 - 2:45
certification through NASM. She is diligent in pursuing advanced
New members are always welcome!
education in areas that benefit
current and future clients, and
we are excited to celebrate
Contact Us
this accomplishment with her.
She is a leader nationally in the fitness industry, and we are glad to
Williamson Wellness Center
have her in Wichita! Congratulations, Wendy!
8340 E 21st N, Ste 900
NEUROLOGICAL DISEASE S

In other staff notes, we are thrilled to have Katie back after her
absence this summer, and we are blessed to have Laurens friendly help
in our classes. We hope you enjoy settling in to your fall schedule with
a balance of work, rest, diligence, celebration, and time to create
cherished memories with loved ones. Heres to your good health!

316.295.4366
wmsonwa@gmail.com
williamsonwc.com

EASING YOUR AUTUMN STRESS

The Fall is always seems to be busier than you expect. Getting
kids back in school, addressing increased work load, thinking
ahead to holiday preparations, it can all feel like its full speed
ahead.
October will be here before you know it. Make sure to be
proactive and take care of yourself. The following are some tips
to assist with your autumn stress.
1. PRIORITIZE WHOLE FOODS.

Physical stress on your body is much easier to control than mental and emotional stress. Focusing on nourishing
yourself with nutrient dense whole foods is one of the best ways to ensure that youre getting all of the vitamins
and minerals that you need. Eating vegetables, fruit, high quality protein, whole grains, and healthy fats can
reduced inflammation (which is a stress on your immune system) and give you more energy to focus on easing
your mental and emotional stress.
2. PRACTICE INTUITIV E EXERCISE

Exercise is a form of physical stress. When youve had an extra hard day at the office, the intense workout that
you had planned on the treadmill may be overly stressful. Maybe you need to walk instead, do extra stretching,
or slowly lift weights. Listen to your body and move in a way that feels nurturing to you. Maintaining a
consistent routine of moderate exercise boosts the immune system and reduces the negative impact of stress, so
do something. Avoiding all exercise when youre feeling drained may not be in your best interest.
3. STEP UP YOUR SELF -CARE.

Make special time to take care of yourself for rest and relaxation. Program this time into your daily schedule
and treat it as important as any other appointment.
4. PRACTICE GRATITUD E.

Focusing on what makes you grateful almost always eases stress and improves your mood. Focus upon the
positive and keep a gratitude journal/list near your night stand and write down a few things each morning or
evening.
5. GET SUPPORT

Despite your best efforts, there can be times when you feel overwhelmed. You may need some support to ease
your stress. Ask for help by calling a friend or getting help from a qualified professional. They may be better
able to see what resources you have available to help you address the stress in your life.
Lets take steps to address stress now so that we can come out on top in October!
Source: Allison Nichols, CHHC, AADP

SLEEP MORE, SNEEZE LESS: INCREASED SLUMBER HELPS PREVENT COLDS

The viruses that cause the common cold are

always lurking. But consider this: Even if we
touch a doorknob or keyboard that's covered in
cold germs from an infected person, we don't
always catch the cold.
"Sometimes when we're exposed to viruses, we
end up not getting sick," says Aric Prather, a
psychologist at the University of California, San
Francisco, who studies how our behaviors can
influence our health.
Our immune systems often fend off the viruses
that cause colds. But, HOW WELL our bodies
mount this defense can vary.

People who dont get enough sleep show higher levels of

inflammation, say scientists who study colds. Smoking, chronic
stress and lack of exercise can make you more susceptible to
the viruses, too.

Prather wanted to document the extent to which

a good night's sleep is protective. So, he and a
group of colleagues recruited 164 healthy men
and women their average age was 30 years
old to take part in a study. Using sleep diaries and a device similar to a Fitbit, the researchers assessed each
participant's sleep for a week.

Then the scientists sprayed a live common cold virus into each person's nose. "We infected them with the cold
virus," Prather says, then quarantined everybody and watched to see who got sick. The study's results appear
this week in the journal SLEEP.
"What we found was that individuals who were sleeping the least were substantially more likely to develop a
cold," Prather says. In fact, the adults who averaged five or six hours nightly during the study were four times
more likely to catch the cold than people who slept at least seven hours per night.
Analyzed another way: About 39 percent of those who slept six hours or less got sick. Of those who slept more
than six hours, "only 18 percent got colds," Prather says. "It's striking."
Why a good night's sleep is protective isn't yet clear, but the scientists have a hunch. "There's evidence that
people who don't get enough sleep show higher levels of inflammation," says Sheldon Cohen, a psychologist at
Carnegie Mellon University who's been studying the common cold for decades and co-authored the study.
Other factors and behaviors may increase susceptibility too, research suggests. For instance, age may play a
role, and smoking, chronic stress and a lack of exercise can all make us more susceptible.
As for sleep's value, Prather's study is one more reminder that many of us aren't getting enough. The National
Sleep Foundation recommends that adults get at least seven hours per night. And children and teens need even
more. Source: NPR

WORD FROM WENDY

Surely, fall is around the corner. We always have Indian summer. At
least that is what the folklore says about the lingering warm days. I will
still take warm days too.
We are delighted to have both Lauren and Katie (interns) will us this
fall. Both ladies are learning, growing and saving my tail every day with assistance. Erica is
settling into her role at WWC and Carmen has been our rock nearly three years. The staff has been
wonderful. I am very pleased and blessed.
As I read Ericas comments for the newsletter, I am reminded that sleep is so very important, but
SEVEN hours, seriously? Okay, I will try but not terribly likely. We need balance in our lives and
WWC is gaining more balance now with offering another BALANCE class. Let others know if they
are searching for some maintenance or gain in their balance.
Last month the WSU Physician Assistants stopped in for a visit, talk, and a little exercise. Next
month, some of the students will begin observing here at WWC. We are excited to have them here
and hopefully, learning.
Speaking of learning.I am continually inspired by the reading and study that has taken much of my
time during the last month. It is my hope and prayer that we can continue to offer quality and
valuable time for our clients. Rest well in knowing we are busy and excited about the future here
at WWC. Have a great and colorful fall.

QUOTE OF THE MONTH

The best preparation for tomorrow is doing

your best today.
~~H. Jackson Brown, Jr.
in P.S. I Love You

RECIPES OF THE MONTH: EASY, HIGH PROTEIN BREAKFASTS

Let your very first meal of the day set a healthy foundation for everything that follows! Here are two quick
ways get ahead of the morning rush and still have a higher protein, lower carbohydrate meal for sustained
energy.
We have printed the recipes as they appeared. They both have cheese in them, which increases the calorie
count and fat content. You could reduce the amount of cheese used, use a lighter color cheese (i.e. swiss or
skim mozzarella), or omit it altogether to reduce fat and calories. One other substitution that could be made
is to use egg substitute or egg whites instead of whole eggs to reduce the calorie count and cholesterol
content.
According to Taste of Home, this is how to substitute for whole eggs:
1 large egg = 2 large egg whites = cup egg substitute
1 large egg = 72 calories, 5 g fat, 2 g saturated fat, 213 mg cholesterol
2 large egg whites = 35 calories, less than 1 g fat, no saturated fat, no cholesterol
cup egg substitute = 30 calories, no fat, no saturated fat, no cholesterol
Taste of Home suggests the following uses for best results:
A combination of whole eggs and egg whitesUse whole eggs along with whites in baked goods,
because the yolks give moistness and a tenderness that whites alone cant. Also, use whole eggs
paired with egg whites when scrambling for a rich flavor and a creamy texture.
Egg substituteOur test kitchen prefers egg substitute when only whites are needed, such as in baked
goods. Generally, its a good idea to use egg whites instead of substitutes when you are also using
whole eggs.

OMELET IN A CUP
Source: Once a Month Meals
Two ways to prepare this omelet make it extra handy. Either
prepare quickly in the morning, or make it ahead and freeze it
for an instant breakfast that is high in protein and low in sugar.
Recipe makes 2 servings.

Ingredients:
2 servings

4 individual Eggs (or 1 c. egg substitute or 2 whole eggs

plus 4 egg whites to reduce calorie/cholesterol content)
1 cups diced and cooked Broccoli
cups diced Tomato

cups diced Mushrooms

cups Cheddar Cheese, Shredded (reduce the amount, use a lighter color cheese such as Swiss, or omit
altogether to reduce the overall calorie/fat content)

If Freezing ahead, you will need 2 Quart Freezer Bags

Directions:
Beat eggs in a bowl. Add broccoli, tomatoes, mushroom and cheese. Grease coffee mugs with nonstick cooking
spray and divide egg mixture among mugs. Microwave on high for 1 minute. Stir. Microwave an additional 3045 seconds.
Freezing Directions:
Beat eggs in a bowl. Add broccoli, tomatoes, mushroom and cheese. Divide mixture among indicated number of
freezer bags. Remove as much air as possible, label & seal.
Serving Day Directions:
Spray a coffee mug with nonstick cooking spray. Pour egg mixture into coffee mug. Microwave on high for 1
minute. Stir. Microwave an additional 30-45 seconds.
Nutrition (per serving) without any recipe substitutions: Calories: 246; Total Fat: 16g; Saturated Fat: 6g;
Monounsaturated Fat: 2g; Cholesterol: 373mg; Sodium: 275mg; Carbohydrate: 4g; Dietary Fiber: 2g; Sugar:
1g; Protein: 18g

SIMPLE EGG SANDWICHES

Source: MyFitnessPal Original Recipes
Slap together a simple breakfast sandwich using just 4 ingredients:
English muffin, egg, avocado and cheese. Make the eggs ahead of time
so that all you have to do in the morning is put your sandwich together.
Recipe makes 4 servings at 1 sandwich each.
Ingredients:

4 large eggs (or 1 c. egg substitute or 2 whole eggs plus 4 egg

whites scrambled together to reduce calorie/cholesterol content)
4 whole wheat English muffins
1 medium avocado, sliced into 8 wedges
4 slices cheddar cheese (use a reduced size slice, use a lighter
color cheese such as Swiss, or omit altogether to reduce the
overall calorie/fat content)

Directions:
Preheat oven to 350 degrees F, and use cooking oil to lightly grease 4 wells in a muffin tin. Crack 1 egg (or
cup egg substitute or cup scrambled whole egg/egg white mixture) into each muffin cup. Bake the eggs for
15-20 minutes. If making ahead, refrigerate eggs for up to three days.
While the eggs are cooling, slice the English muffins in half. Toast them in a toaster oven. If you dont have a
toaster oven, toast muffins in a non-stick pan over medium heat until both sides are crispy. Set muffins aside.
Build your sandwich by topping one slice of English muffin with 1 egg, 2 avocado wedges and 1 slice of
cheese. Place top on English muffin. If you prefer, you can warm the sandwich in the microwave for 20 seconds
to melt the cheese.
Nutrition (per serving) without any recipe substutions: Calories: 369; Total Fat: 21g; Saturated Fat: 8g;
Monounsaturated Fat: 8g; Cholesterol: 241mg; Sodium: 464mg; Carbohydrate: 27g; Dietary Fiber: 6g;
Sugar: 3g; Protein: 18