This document is the February 2012 issue of the Shaw AFB Health and Wellness Center newsletter. It contains information about high blood pressure education month and the DASH diet for controlling blood pressure. It also provides the center's calendar of events and programs for February, including classes on running, strength training, tobacco cessation, and stress management. Additionally, it includes a recipe for Paula Deen's white bean chili and exercise suggestions for Valentine's Day that involve activities like walking, biking, dancing, and hiking to stay active with a partner.

1. V OL U ME 5 ,I S S U E 2
Shaw AFB
F E BR U A R Y 2 0 1 2
Health and Wellness Mark Your
Calendar!
February Shaw AFB
High Blood Pressure Education Month HAWC Programs and
High Blood Pressure and the DASH Activities for February
Diet
High Blood Pressure: The Silent But What can you do?
Killer Lifestyle changes can help tremendously.
This includes eating healthier, exercising, 1 February
One third of people with high blood pres-
sure don’t even know they have it. You losing weight (if needed), and quitting Running 101 (0900-1000)
can’t see or feel high blood pressure. But it smoking.
Strength 101 (1000-1100)
is a serious disease. That’s why it is called
the ―Silent Killer.‖ PTL Recertification
Lower You Blood Pressure.
(1100-1130)
There’s a lot you can do to control your
High blood pressure is also called blood pressure. Start by getting a handle on
―hypertension‖. Whatever you call it, it these blood pressure risks:
means you heart is working too hard. This
1 February
Being overweight
puts a strain on both the heart and the arter- Tobacco Cessation Class
Eating too much salt
ies Part 1
Smoking
Stress (1500-1600)
You can often prevent high blood pressure
if you don’t already have it and if you have Drinking alcohol
high blood pressure you can control it. Lack of exercise 3 February
Know your blood pressure numbers: The MDG Training Day
Courtesy of: The Whole You: Quick read
only way to know your blood pressure is to
Brochures/Watching your Blood Pressure HAWC Closed
measure it.
Places to check your blood (0730-1630hrs)
Normal is: 119/79 or below pressure for free:
Pre-Hypertension is: 121-139/80-89 Pharmacies and drugstores (some) 7,16, &, 22 February
Hypertension is: 140/90 or higher Fire Stations (some) Healthy Weight 101
Shopping Malls (1000)
Blood Banks
15 February
Shaw Biggest Loser Weekly Activities Tobacco Cessation Class
03 Feb– Diet Myths Debunked Part 2
10 Feb– Stress Management (1500-1600)
17 Feb– Commissary Challenge
24 Feb– Final Weigh in & 14 & 28 February
Biggest Loser Dash BE WELL (1300/0800)
Bldg 396
Did you Know?
Shaw AFB Health and Wellness Center offers free assistance to smokers/dippers who want to
be tobacco free! This program is available to all active duty, retirees and dependants. For more 27 February
information, visit or call the HAWC 895-1216. No appointment needed. Stress Management

2. Shaw Exercise Physiologist Note...
Get your heart pumping and your partner can converse dancing is sure to get your
Measures en- without feeling out of breath. heart racing.
this Valentine’s Day
tire body com-
position Bike-ride tandem-style. Take a hike. Be sure to select
The entire
Whether along the coast or a location with pleasant
process from through the park, tandem scenery that also offers an
start to finish, bike-riding is a fun and effec- appropriate physical chal-
takes less than This year, drop the sweets tive aerobic activity. Biking lenge. Load a picnic basket
five minutes not only allows you to get a with food, wine and a blan-
and get physical with your
Bod Pod uses air instead of sweetie. Walk off into the great cardiovascular workout, ket. When selecting the food,
water sunset or enjoy a romantic but enables you to spend un- think "well-balanced."
Call the HAWC to schedule stroll with that special some- interrupted time with your Article Courtesy of the
your appointment 895-1216 one just as the sun is companion. American Council on
setting. Experts recommend Go dancing– from line to Exercise
walking at a pace where you square, salsa to ballroom,
National Wear Red Day
The HAWC is available
for commander calls and On Friday, February 3, 2012, Americans nationwide will wear red to show
other events. their support for women's heart disease awareness on National Wear Red
Email your suggestions to: Day®. This observance promotes the Red Dress symbol and provides an
opportunity for everyone to unite in this life-saving awareness movement
20AMDSHawc@shaw.af.mil by putting on a favorite red dress, shirt, tie, or Red Dress Pin.
http://www.nhlbi.nih.gov/educational/hearttruth/materials/wear-red-
toolkit.htm
National Wear Red Day is a registered trademark of the U.S. Department
of Health and Human Services and the American Heart Association.
Nutrition Corner
(1000) Directions: In a saucepan, heat the olive oil
over medium heat. Add the garlic and onion; cook for
Paula Dean’s White Bean Chili 2 to 3 minutes, until slightly softened. Add the
Recipe chicken, cumin, oregano, white pepper and red pepper
flakes. Season with salt and 1 to 2 teaspoons freshly
ground black pepper. Cook, stirring, until the chicken
2 Tbl Olive Oil is slightly browned, 3 to 4 minutes.
1 Tbl Garlic (miced)
3/4 cup Onion (diced)
Add the collard greens and cook, stirring occasionally,
until they are slightly wilted, about 5 minutes. Add the
1 pound skinless, boneless Chicken Breast (chopped) chilies and chicken broth and bring to a boil, stirring
1 Tbl ground Cumin occasionally.
1 Tbl dried Oregano
Reduce the heat to medium-low; cook, stirring occa-
1/2 tsp White Pepper sionally, for approximately 20 minutes, until slightly
Pinch of Red Pepper Flakes thickened. Stir in the beans and cook for another 10
Salt and Black Pepper minutes. Stir in the cilantro.
Transfer the chili to bowls and garnish with light sour
1 pound Collard Greens (stemmed and roughly chopped—about 5 cups)
cream, chopped tomatoes and/or lime wedges, if de-
1 1/2 cups chopped Green Chiles (fresh or canned) sired.
1 quart Low-Sodium Chicken Broth
Per serving:
2 15-ounce cans Navy Beans (drained and rinsed) Calories 245; Fat 7 g (Sat. 1.5 g; Mono. 3.4 g; Poly. 1.3 g);
1/2 bunch Cilantro (chopped) Cholesterol 38 mg; Sodium 755 mg; Carbohydrate 23.5 g;
Fiber 8 g; Protein 22 g
Page 2 Volume 5,Issue 2
Ms. Penny Cook, Health Promotion Flight Chief—Ms. Janine Reinholtz, Registered Dietitian
TSgt Suzy Bright, Diet Therapy Technician— Mr. Lawrence Black, Fitness Specialist