According to the American Heart Association, in addition to other dietary factors, it is important to include sources of potassium in your diet to help control your blood pressure.  This is because potassium can lessen the effects of sodium (source).
Not sure what foods are rich in potassium?  The following foods are great sources:

• Sweet Potato
• Bananas
• Greens
• Spinach
• Yogurt
• Lima Beans

HealthTrip: Pressureburgh, Week Two!

 Congratulations to all those who completed the Aerobiquerque challenge and submitted their travel logs. A BIG congrats to our monthly raffle winner, Nancy Boudreau, for winning a heart rate monitor!

Do you know your numbers?

It is estimated that one in every three American adults has high blood pressure. High blood pressure is a major risk factor for heart disease, stroke, congestive heart failure, and kidney disease. Public health officials report that more than one in five (22.4%) people with high blood pressure don’t even know that they have it — often because there are no signs or symptoms of high blood pressure. The individual doesn’t look or feel sick. This is the reason why high blood pressure is often referred to as the “silent killer.”

If you don’t already know what your blood pressure numbers are, make it a priority and take the time to find out. Taking a blood pressure reading is quick, easy, and painless and is the only way to determine high blood pressure. Find out your numbers by stopping by one of our Pump Stations!

This Week in Pressureburgh

• TODAY! Move-It Monday:  Join Karyn Smith on Monday, March 10, from 12:15 – 1:00 PM in Bowen-Thompson Student Union Room 314 for a wonderful lunchtime workout!  Changing into comfortable clothes and fitness shoes is recommended.
•  Pump Station:  Stop by the Falcon Health Center on Wednesday, March 12, between 10:30 AM and 1:30 PM to get your free blood pressure screening.

Don’t forget to check out the monthly calendar for all of the events and activities that are planned for your Pressureburgh itinerary!

Fun with Food

Check out these recipes from the American Heart Association for some delicious ideas for low-sodium meals at all times of the day!

Tortilla Scramble

Four-Onion Dip

Savory Sweet Potato Fries

Salmon with Tomato-Basil Salsa

Looking for something different?  Check out the American Heart Association’s Low-Sodium Recipes webpage by clicking HERE.

Fun with Fitness

Limited workout time? Try these tips to add more movement to your day:

• Instead of sitting down while talking on your cell phone walk laps around your house or climb the stairs.
• While waiting for food to cook in the microwave or in the oven do as many jumping jacks or another cardio move as you can until your food is done.
• Prior to getting in the shower, take 10 minutes to complete THIS short cardio interval.
• Use commercials as movement breaks.  While watching your favorite show try to do as many lunges, sit-ups, or push-ups or any other type of exercise during commercials until your show comes back on.

HealthTrip Resources

Rack up those miles!  Earn one Frequent Mover Mile for each minute of aerobic activity you complete. Plus, add up to one bonus mile per day by completing the Pressureburgh challenge.  You have until March 31 to collect as many Frequent Mover Miles as possible.  Record your miles on your Travel Journal and send your completed log to Taylor at tnewlov@bgsu.edu.  All travelers who submit their logs during the month of March are entered into a raffle to win a great Pressureburgh souvenir!  Achieve over 600 miles and earn 2 entries into the drawing.

Remember to bookmark and check out the Rec Well Wire blog for weekly updates and additional resources to assist you on your HealthTrip Journey.

Healthy Travels!

Your HealthTrip Tour Guides

HealthTrip: Pressureburgh, Week One!

Hello HealthTrip Travelers!

Welcome to Pressureburgh, Pennsylvania!    A diet high in potassium can help maintain healthy blood pressure numbers because potassium blunts the effects of sodium. Fruits, vegetables and low fat dairy foods are rich sources of potassium. Go ahead – make a play for oranges, cantaloupe, peas, sweet potatoes and low fat yogurt. They provide a tasty helping of potassium! View your Pressureburgh Travel Guide for other tips as you successfully navigate through this exciting city!

While in Pressureburgh:

• Stop by the “Pump Station” for a free blood pressure check.  View the Pressureburgh Calendar for available dates and times at the Falcon Health Center.
• Achieve the new wellness challenge!  This month, you are challenged to read food labels and seek out information about the sodium content of foods consumed.  Each day, you are encouraged to take a closer look at one food item you eat and record the sodium content of it.  Aim to focus on a different type of food each day of the month.  Earn one bonus mile each day that you successfully meet or exceed this challenge!
• Take a recess break!  Earn 5 Bonus Mover Miles and have fun on your lunch break by joining us for light activity session in the Bowen-Thompson Student Union.  View the Pressureburgh Calendar for more details.  Changing into comfortable clothes and fitness shoes is recommended.

Fun with Fitness
Exercise your way to lower blood pressure with this Short and Sweet Cardio Circuit! Interested in having a cardio workout tailored to your specific needs and interests?  Schedule a free personal training session by contacting Karyn Smith at karync@bgsu.edu.

HealthTrip Resources

ü    Rack up those miles!  Earn one Frequent Mover Mile for each minute of aerobic activity you complete. Plus, add up to one bonus mile per day by completing the Pressureburgh challenge.  You have until March 31 to collect as many Frequent Mover Miles as possible.  Record your miles on your Travel Journal and send your completed log to Taylor at tnewlov@bgsu.edu.  All travelers who submit their logs during the month of March are entered into a raffle to win a great Pressureburgh souvenir!  Achieve over 600 miles and earn 2 entries into the drawing.

ü  Remember to bookmark and check out the Rec Well Wire blog for weekly updates and additional resources to assist you on your HealthTrip journey.

Sincerely,

Your HealthTrip Tour Guides