VOLUME 1 / ISSUE 16-17 AUGUST/SEPTEMBER 2014

WHATS GOING ON AT WWC

August has brought about many changes here at WWC! We have many new
things that we want to share with you all. As some of you may have noticed
we have a new treadmill! This treadmill is to aid our Parkinsons research
that we are conducting here at WWC
with the WSU Physical Therapy
department. In order to give all of our
research participants optimal time to
work on their cardiovascular fitness, it
was absolutely crucial that we acquired
another treadmill. The research consists
of seven stations that are completed
twice a week. These stations
incorporate strength, flexibility, gait,
balance, and cardiovascular fitness. At
the beginning of the study there were
standardized tests implemented, stay
tuned for results as there will be post-
testing done as well to show our results.
In other news, earlier this month Wendy
travelled to Hesston, KS to speak at Victory in the Valley about Getting
Back in the Saddle. She spoke to cancer survivors about the importance of
exercise, its benefits, and went through exercises with them as well. We
are all very lucky to have her expertise here at the center with us on a
daily basis.
ASK YOUR PHYSICAL THERAPIST: EXERCISE IS IMPORTANT
AFTER THERAPY

In the United States, hundreds of thousands of individuals undergo joint
replacement surgery annually (over 770,000 combined hip/knee).
Subsequently, physical therapists routinely answer questions about
exercise after joint replacements. As you may expect, physical
therapists are in favor of exercise.

WI LLI AMSON 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 I N THE COMMUNI TY
September 5
th
Wendy presents to the WSU
Physicians Assistant students @ WWC
October 3
rd
Clinical Rotations with the
WSU Physicians Assistant students begins
October 31
st
Wendy presents to Orthopedic
Residents: Rehabilitation of the Injured
Athlete
Ongoing WWC & WSU PT Department
Research Project on Mondays and
Wednesdays
BALANCE CLASS
Wednesdays at noon
PARKI NSONS AND OTHER
NEUROLOGI CAL DI SEASES EXERCI SE AND
SUPPORT GROUP
Tuesday/Thursday 1:45 - 2:45










Photo credit: Kristina Rotunno
Barring any medical-related restrictions from your physician, most exercises are safe. If you are concerned, please
consult with your primary-care provider before starting a program.
Once the medical clearance is received, then a cardiovascular regimen can begin by walking, using the stationary
cycling or swimming, and perhaps advance to the elliptical, if so desired. Non-impact exercise is safe to do on replaced
knees or hips, provided you have sufficient flexibility and strength.
Strength, flexibility and endurance are all important aspects for good health. Those undergoing joint replacements will
often deal with pain and reduced functionality for several years before surgery, and thus lose a significant amount of
strength. Unfortunately, it is not possible to regain all your functional strength after a joint replacement procedure.
Reacquiring strength after surgery takes months of hard work to resume a higher level of function/quality of life. The
old phrase of use it or lose it rings true. If stairs and rising from a chair is difficult, you may need a refresher from
your therapist who helped you. They will help guide you through some exercises and/or refer you to a qualified
personal trainer if desired.
Source: The Sentinel by: Andrew Zang August 4, 2014

FUN FACTS: PORTION DISTORTION
If you think that half a box of pasta is a serving size or that a typical bagel is the caloric equivalent of a piece of bread,
youre probably struggling to balance your diet. As portion sizes have grown in restaurants, in supermarkets and at
home, its becoming harder to avoid overeating. Heres how serving sizes have changed during the last 20 years.


Turkey Sandwich
20 years ago: 320 calories
Today: 820 calories
Increase: 500 calories
Spaghetti and Meatballs
20 years ago: 1 cup spaghetti with sauce and 3 small
meatballs, 500 calories
Today: 2 cups of pasta with sauce and 3 large
meatballs, 1,025 calories
Increase: 525 calories


Source: NIH 2013.


Photo credit: GoogleImages


7 SURPRISING WAYS STRESS AFFECTS YOUR HEALTH

1. Fight or flight
The stress response has evolved for years to protect you from danger. Also known as the flight-or-fight response, it gets
the body ready for action. So if you're in danger, the brain's hypothalamus sends triggersboth chemical and along the
nervesto the adrenals, which are glands that sit on top of each kidney like a hat perched on a head.
The adrenals then churn out hormones, such as cortisol, which raise blood pressure and blood sugar (among other
things). And it can be harmful to health if sustained over time.
2. Cravings
Studies have linked cortisol, a hormone released during times of stress, to cravings for sugar and fat.
Scientists believe the hormone binds to receptors in the brain that control food intake. And if you already have a high
body mass index, you may be even more susceptible.
The key is to know your triggers, and be ready when deadlines loom (or whenever
stress is likely). That means, stock up on healthy snacks or make sure you don't
have unhealthy treats on hand for those times when an attack of emotional eating
is likely.
3. Fat storage
"You can clearly correlate stress to weight gain," says Philip Hagen, MD, an
assistant professor of medicine at the Mayo Clinic in Rochester, Minn.
Part of that link is due to poor eating during stress, but the stress hormone cortisol
may also increase the amount of fat tissue your body hangs onto and enlarge the
size of fat cells. Higher levels of cortisol have been linked to more deep-
abdominal fatyes, belly fat.
Luckily, exercise can help control stress and help keep belly fat under control.
4. Heart
The exact relationship between stress and heart attack is still unclear, but evidence
is mounting that there is one. A recent study of 200,000 employees in Europe found that people who have stressful jobs
and little decision-making power at work are 23% more likely to have a first heart attack than people with less job-
related stress.
5. Insomnia
Stress can cause hyper-arousal, a biological state in which people just don't feel sleepy. While major stressful events
can cause insomnia that passes once the stress is over, long-term exposure to chronic stress can also disrupt sleep and
contribute to sleep disorders.
What to do? Focus on sleep hygiene (making your surroundings conducive to a good night's rest) and try yoga or another
stress-busting activity during the day.
6. Headaches
"Fight or flight" chemicals like adrenaline (epinephrine) and cortisol can cause vascular changes that leave you with a
tension headache or migraine, either during the stress or in the "let-down" period afterwards.
Photo credit: Google Images
Stress also makes your muscles tense, which can make the pain of a migraine worse. Beyond treating the headache
itself, focus on headache-proofing your home, diet, and lifestyle in general.
7. Memory
Too much of the stress hormone cortisol can interfere with the brain's ability to form new memories. During acute
stress, the hormone also interferes with neurotransmitters, the chemicals that brain cells use to communicate with
each other. That can make it hard to think straight or retrieve memories.

Source: Health by Kate Fodor
QUOTE OF THE MONTH
SOMETIMES THE SMALLEST STEP IN THE RIGHT
DIRECTION ENDS UP BEING THE BIGGEST STEP OF
YOUR LIFE. TIP TOE IF YOU MUST, BUT TAKE THE
STEP. UNKNOWN
WORD FROM WENDY
Happy almost Fall, right? We can only hope as the temperature cools a bit : ) . First and foremost, I am very thrilled
that Kristina has agreed to assist with the WWC Newsletter. This is our way to communicate with you and share in our
global news.
Yes, the WSU collaborative research study is off and running and might I say, "humming". Truly, we are pleased with
the progress and the incredible student involvement from WSU. We are already seeing differences in our participants
after 3 weeks.....I am so pleased. The addition of the treadmill has allowed us to have two people at a time on the
machines and walk at their pace and ability. We could not have done this without our second treadmill. More later.
Over three years ago I had my left knee replaced. I am not complaining as I am doing quite well. When I review the
title: "Ask your physical therapist: Exercise is important after therapy"...I am extremely excited. Not only because I
exercised before and after surgery, but because I knew/know it was/ is absolutely necessary. The body needs to
strengthen the hips, quads, hamstrings, etc. after knee/hip surgery. The joints cannot do their job if they don't have
the muscular support. It is tough; it may take some "umph" but I guarantee you it is SO important. I am always
available to visit with anyone about the post-rehabilitation after a joint replacement. I guess you could say, I am a
'believer' both personally and professionally.
Stress is the spice of life. Without stress we produce nothing, and with too much stress it "breaks" us down. We
need some stress but we also need to manage the stress we must have to function in life.
"Portion distortion"...I have talked to several in the 'center' about remembering the small 'burgers we ate as kids and
they were not the size of the 'burgers today. Remember??...okay, maybe I am getting old. Trust me, they were smaller
years ago. We need portion control. I need portion control..... Some of us still have the mindset that we should "clean
our plates". Not necessarily.
How about those black bean brownies....interesting. They really look good. Keep in mind portion control and
moderation. : ) Let us know if we can help you meet your fitness/health needs. We are and continue to be grateful
for your support and loyalty.




RECIPE OF THE MONTH: BLACK BEAN BROWNIES
Servings: 16
Cook Time: 25 minutes
Ingredients:
1 (15-ounce) can low-sodium black beans, rinsed and drained
2 large eggs
cup cocoa powder
cup sugar
teaspoon canola oil
1 tablespoon fat-free milk
1 teaspoon balsamic vinegar
teaspoon baking powder
teaspoon baking soda
cup sugar-free semisweet chocolate chips

Directions:
1. Preheat oven to 350 degrees. Coat a 9-inch square baking dish with cooking spray and line with parchment
paper.
2. In a blender, combine all ingredients except chocolate chips; blend until smooth. Stir in chocolate chips until
combined. Pour batter into prepared baking dish.
3. Bake 25-30 minutes, or until a toothpick inserted in center comes out clean. Allow brownies to cool completely
before cutting into squares.
Source: EverydayDiabetics.com


Photo credit: EverydayDiabetics.com