Posted by John Fuller on Sep 19, 2018

Fellow Club member John Fuller has offered to share some health news/information with us from time to time. This week he shares:

Rotary Wellness in a Heartbeat: How to eat mindfully in the real world — and that doesn’t mean distraction-free
 
There’s a Zen proverb, “When walking, walk. When eating, eat.” Unfortunately, modern society seems to follow this adage: “When walking, check your cellphone. When eating, check your cellphone.”
 
Because our food intake seems to rise as our ability to focus falls, the diet and wellness industries have issued edicts to eat mindfully and eliminate mealtime distractions. Though well-meaning, this advice only adds to the pressure of a fast-paced world in which multitasking (within reason) can help us keep up.
 
Yes, mindful eating, and mindfulness itself, have value. But do we really need to shut off everyone and everything around us to enjoy their benefits? To answer this question, we need to understand the concepts of mindful eating and distracted eating, how these practices might or might not affect weight, and the role each can play in your daily life.
 
What is mindful eating, and why do it?
Mindful eating means increasing interoceptive awareness — the awareness of bodily sensations — as you eat. That means paying attention to sensations of hunger and satiety — the reduction of appetite and/or hunger after eating. It also means being aware of other physical sensations such as tension, fatigue and thirst, and emotional states such as anxiety or boredom.
 
Mindful eating is often promoted as a weight-loss tool. If you’ve been mindlessly overeating, and being mindful helps you make more attuned decisions about how much to eat, that could result in weight loss. Many studies have shown that eating mindfully helps reduce emotional eating, eating in response to visual cues in the absence of hunger and binge eating. Some study participants also lost weight. But there’s no guarantee.
 
The Center for Mindful Eatingdefines mindful eating as:
•Allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation by respecting your inner wisdom.
•Using all your senses in choosing to eat food that is satisfying to you and nourishing to your body.
•Acknowledging responses to food (likes, dislikes or neutral) without judgment.
•Becoming aware of physical hunger and satiety cues to guide when you begin and end eating.
Nowhere does it say, “eat without any distractions.”
 
So, where does distraction come in?
Many people seem to assume that mindful eating means eliminating distractions, though that isn’t necessarily the case. In fact, for many people struggling with eating disorders or a conflicted relationship with food, mindful eating may increase anxiety during meals, while distraction may be therapeutic.
 
For the rest of us, research does show that eating while distracted can lead to increased food intake at that meal and the next meal, in part because it affects our memory of what and how much we ate. The reality, however, is that eating completely without distraction is impractical. If you like to fit in a walk at lunch time, you may need to eat at your desk. When you eat with others, it would be rude — and sad — to shun conversation. One of your great joys might be reading a good book or a favorite magazine while dining solo.
 
One helpful distinction to keep in mind comes from a 2013 study published in the journal Appetite. It found there are two forms of distraction connected with food — distraction from hunger and distraction from eating.
 
Researchers randomized participants to eat while doing a driving simulation, watching television, talking with a researcher or sitting alone with no distraction. The drivers were so distracted from both hunger and eating that they ate a small amount, mindlessly, while those watching television were distracted from hunger but not from eating, so they mindlessly ate a large amount. Those who interacted with the researchers were distracted from eating but still aware of their hunger. They ate little, probably because it’s awkward to eat alone while a stranger watches. Eating completely alone allowed attention to both hunger and eating — in other words, mindful eating.
 
How to eat mindfully in the real world
As we’ve already established, eating completely without distraction is impractical. And I don’t believe it’s necessary. We can pay attention to both hunger and eating, and still enjoy a book or dine at our desks. Here are some tips: 
 
•Whenever you have the urge to eat, ask yourself: “Am I truly hungry or do I want to eat for another reason?” Become aware of non-hunger eating triggers such as thoughts, feelings or environmental cues that prompt a desire to eat. This includes boredom and procrastination.
•Practice noticing bodily sensations of hunger and satiety before and during meals and snacks, including how these sensations change as the meal progresses.
•Decide which meals might be easiest to practice mindfulness. Take a few breaths before starting the meal and make a point of noticing how the food looks and smells. Then, tune into the first few bites, noticing the initial flavor, texture and other sensations.
•While dining, periodically turn your attention from your book, phone or companion, and back to your food. Does it still taste good? When your enjoyment of the food starts to wane, it may be time to stop eating.
•Pre-portion your food if you know you must eat while deeply distracted, such as in front of the television or while powering through work at your desk.
•If you find it difficult to eat without distraction, find a distraction less likely to lead to overindulging. One of my patients broke her habit of mindlessly overeating in front of the TV by orienting her table so she could eat more mindfully while enjoying the view out her window.
•Note your hunger and fullness five to 10 minutes after eating, and for the next few hours.
The value of mindful eating does not lie in its utility as a weight-loss tool. With practice and time, it can be a powerful way to unite the mind and body during the eating experience, creating a more balanced and satisfying relationship with food. Aim to practice without a specific goal in mind — it’s about being in the present moment, not crossing a finish line.
 
 
Wellness in a Heartbeat John Fuller 2018-09-19 05:00:00Z 0
Posted by Mary Jones on Sep 19, 2018
United Way Kick Off -- This past Monday was the annual kick-off event for this year's United Way Campaign.  A number of Oshkosh Rotary Club members were present ... I believe we filled nearly three tables of 8. Peg and Paul Larson are this year's Campaign Co-Chairs.  Sue Panek spoke and outlined the three areas of primary attention for this upcoming year:
 
1. Early childhood development
2. Mental health awareness
3. Access to local jobs paying a living wage.
 
Here's a few statistics she shared: 
• 43% of OASD students qualify for free lunch
• 44% of students live with just one parent. 
• 16% of households in Winnebago County live below the poverty level
• 88% of youngsters are not reading by kindergarten.
• Wisconsin ranks 25th nationally in the reading level when tested at the 4th grade level.
• Children raised in low-income homes are exposed to 30 million fewer words by the time they're 4 years old.
• 46% of Oshkosh households do not make enough money to meet all the basic necessities.
• 51% of household do not make enough money to set money aside for retirement.
• Wisconsin jobs are increasing in areas where the pay is less than $20K/year.
• Barriers to obtaining access to jobs that pay a living wage are: transportation, education, child care, and work-related expenses (e.g., steel-toed shoes)
 
Chili Cook-Off  -- is set for Saturday, October 13th. It will be held at a new location - the Leach Amphitheater. Volunteers will be need to help out that day. Our chili team needs help! David Hayford is "throwing in the apron" after a long and illustrious career, so a 4th volunteer is needed to assist veterans John Fuller, Jack Klein, and Cathy Zimmerman (in alphabetical order). However, Jack Klein has a conflict with a family event that day so can't participate either. THE CHILI TEAM DESPERATELY NEEDS TWO VOLUNTEERS TO ASSIST!
 

 
News You Can Use; This Week's Announcements Mary Jones 2018-09-19 05:00:00Z 0
Meeting Information for Monday, September 24 Mary Jones 2018-09-19 05:00:00Z 0
Liz Rice Janzen will greet members and guests, give a reflection and lead the Pledge of Allegiance.
 
Jeremy Cords will present a program on the Fox River Locks.
Meeting Information for Monday Sept 24th 2018-09-17 05:00:00Z 0
Posted by David Hayford 920 312 on Sep 14, 2018
Art Rehbein warmly greeted members and guests. He recited the Prayer of St. Francis, "my favorite prayer for my 94 years." Finally, he led the Club in the Pledge of Allegiance, the day before the 17th anniversary of 9/11. "Never Forget."
 
Art Rehbein greets Tom McDermott
 
Deb Wirtz informed us that today is "I'm on top of it day," Cosmetics Day, Boss employee change day, and hot dog day. I believe I caught those correctly.
 
Deb Wirtz entertaining us
 
Barb Herzog of Southwest Rotary was the only guest day.
 
Ada Thimke announced that the weekly raffle is at $45, after just one week.
 
President Christy Marquardt announced that today was supposed to be our annual picture day. But, since the crowd today is rather sparse, it is postponed until September 24th. Bring your smiles. And dress in Rotary gear.
 
 
Prayer and Pledge for September 10th David Hayford 920 312 2018-09-14 05:00:00Z 0
Posted by David Hayford on Sep 14, 2018
Today is a President's Choice Meeting.
 
President Christy called on Dave Sennholz for an update on the Philippine Project, which we have been sponsoring for a number of years. We supported 25 high school students on the Island of Mindanao. The students were provided school uniforms, back backs, and school supplies. And we furnished a classtroom with sewing machines to allow them to learn a trade.
 
Dave mentioned that this program will come to an end. But there will be another plea later in the year to raise $3,800 for sanitation supplies.
 
Dave and other members are planning to visit February.
 
I am proud that I spelled Philippines and Mindanao correctly. Though I admit I used Google to verify.
 
"tagalog ba wika mo." That is translated to "Tagalog is Philippine language." I remember "Tagalog" from my Navy days during the Vietnam War. Though I never learned any Tagalog. Natives all spoke English, at least near our military bases,
 
Dave Sennholz
 
Gail Schwab provided Happy Dollars for the ALS Walk in Appleton. Her daughter, grandson, and employees from Schwab Realty raised $10,000 for the cause. Gail's late husband - and long-time Club member - passed away from this horrible disease a few years ago. A wonderful way to honor Dennis, and to fight ALS.
 
Gail Schwab
 
Kathy Propp share a Happy Dollar for the efforts at Rib Fest.
 
New member Jim Power presented his Classification Talk. He is a Social Work professor at UWO, where he teaches undergraduate and graduate classes. He is a graduate of the University of Iowa. Involved with NAMI.
 
Jim's father was a long time Rotarian, which sparked his interest in joining our Club, as well as a Club in Iowa. I remember Jim attended a meeting as a guest a while back, and practically begged me to sign up. Not a tough sell.
 
His family is still in Iowa. He mentioned a Basset Hound. But I am not sure if the dog is with him here or still in Iowa.
 
Jack Klein then joined with President Christy to award Jim his Blue Badge.
 
Jack Klein pinning Blue Badge on Jim Powers
 
Jack and Christy then awarded a Red Badge to new member Heidi Basford Kerkhof. Sorry, but this usually intrepid reporter (think Bob Woodward) has no information on Heidi. That will have to come in her Classification talk. Though I do believe that Heidi and her daughter have done a wonderful job welcoming Sofis to Oshkosh and West High School.
 
Red Badge Presentation
 
Theresa VanAacken awarded a Paul Harris Fellow to Gary Yakes, his third. Thank you, Gary.
 
Gary Yakes receiving Paul Harris from Theresa
 
Finally, President Christy requested that members renew their commitment and sign up for committees - Membership, Public Image, Administration, Service Projects, Rotary Foundation, and Generations. There is rewarding and important work in each.
Program for September 10th David Hayford 2018-09-14 05:00:00Z 0
Posted by David Hayford on Sep 14, 2018
Agenda
 
President Christy and Karen Schibline thanked all who volunteered for Wisconsin's Best Rib Fest.
 
Mike Audit reported that Shared Harvest is "in good shape."
 
Exchange Student Sofia reported that "I survived this week." She made egg rolls, attended a baseball game, and attended school. If I understood correctly.
 
Sofia
 
 
 
Karen Schibline reminded the Club of the Annual Chili Cook-Off on October 13th. It will be held at a new location - the Leach. We will be seeking volunteers to help out that day.
 
Karen Schibline
 
And David Hayford made an impassioned, inspirational plea for a volunteer to serve as 4th member of the Oshkosh Rotary Club Chili Team. David is "throwing in the apron" after a long and illustrious career. The new member can join returning veterans John Fuller, Jack Klein, and Cathy Zimmerman (in alphabetical order). David made the point that making and serving up chili is more fun and easier that the volunteer positions that Karen will be seeking,

 
News you can use - this week's announcement David Hayford 2018-09-14 05:00:00Z 0
Posted by John Schatz on Sep 11, 2018
Our meeting today will be combined with the United Way Campaign Kickoff.  The meeting will be in the Convention Center with registration beginning at 11:30 A M.
 
It is a United Way event, but will count as a Rotary make-up.
Meeting Information for September 17th John Schatz 2018-09-11 05:00:00Z 0
Our meeting today will be combined with the United Way Campaign Kickoff.  The meeting will be in the Convention Center with registration beginning at 11:30 A M.
Meeting Information for Monday Sept 17th 2018-09-11 05:00:00Z 0
Posted by John Fuller on Aug 30, 2018

Fellow Club member John Fuller has offered to share some health news/information with us from time to time. This week he shares:

Rotary Wellness in a Heartbeat: Who Lives Longer -- Night Owls or Early Birds? 
 
"Night owls" might pay a price when it comes to their health and longevity, a new study reports.
 
Folks who stay up late and struggle to wake in the morning have a 10 percent higher risk of dying sooner than so-called "morning larks" who are early to bed and early to rise, said lead researcher Kristin Knutson. She's an associate professor of neurology at Northwestern University Feinberg School of Medicine in Chicago."It is important for people who are night owls to learn there may be health consequences, but there may be things they can do to help overcome those problems," Knutson said. "There's hope, but it may take some effort." This finding is based on a study of more than 433,000 British adults. As part of the study, they were asked to place themselves into one of four categories -- definite morning or evening types, or moderate morning or evening types. .
 
"For morning lark types, the clock is set to have things happen earlier in the day -- go to sleep earlier, wake up earlier, eat earlier," Knutson said. "And then, of course, the reverse is true for night owls." About a quarter of folks identified themselves as morning larks, and about 9 percent said they were definitely night owls, Knutson said.
The researchers then tracked the health of all participants for 6.5 years, to see whether sleeping patterns were associated with an increased risk of death and illness.
Night owls were slightly more likely to die during the study period compared with morning larks, after researchers controlled for other health risk factors, Knutson said.
Night owls also had more health problems -- twice the risk of psychological disorders, 30 percent more risk of diabetes, 25 percent increased risk of neurological problems, 23 percent higher risk of gastrointestinal disorders and 22 percent increased risk of respiratory disease.
 
The study only found an association, and it couldn't say why night owls have poorer health, but researchers have a couple of theories, Knutson said.
It might be that being up late gives people more opportunity to engage in less healthy behaviors, such as drinking, smoking, snacking or taking drugs, Knutson said.
But a more intriguing theory posits that the health of night owls reflects the fact that their internal clock is at odds with the rest of the world.
"The problem may be that a night owl is trying to live in a morning lark world," Knutson said. "They have to get up earlier for work, perhaps, or if they want to socialize with friends and family that might occur earlier than their biological clock would want.
"There may be this misalignment between their internal clock and their behaviors or environment, and that may lead to problems in the long run," she added.
"We've known for a very long time that people who are shift workers -- who are mostly awake during dark hours and sleep during light hours -- are at risk for all sorts of bad things to happen to them, including increased mortality and increased cardiovascular risk," said Varga, who wasn't involved with the study.
 
Body rhythms affect health in other ways, too. For example, the timing of eating and sleeping can impact the amount of insulin that's secreted in response to food intake, potentially influencing a person's risk of diabetes, Varga said.
 
The best thing night owls can do is adapt to the more normal morning lark rhythm of the world, Knutson said. "Gradually try to advance your bedtime, which means going to bed a little earlier each night to move out of that night owl zone," Knutson said. "It's important to do this gradually. If you try to go to bed two to three hours earlier tonight, it's not going to work. You're not going to be able to go to sleep, and you might give up."
 
Once you've managed to gradually advance your bedtime, you must keep to a regular sleeping schedule and avoid drifting back into your night owl habits, Knutson said. Otherwise, you'll just have to start all over again. For those who are night owls by choice or by circumstance -- shift workers, for example -- Knutson recommends focusing on other lifestyle choices that can influence their health. These include eating right, exercising and getting the right amount of sleep when they do manage to hit the sack.
"That might help ameliorate any potential health problems," Knutson said.
The new study was published in the journal Chronobiology International.
 
Wellness in a Heartbeat John Fuller 2018-08-30 05:00:00Z 0
Posted by Mary Jones on Aug 30, 2018
Sue Panek introduced Ken Strmiska, vice president of philanthropy and donor stewardship at EAA, as the day's speaker. Ken is a commercial pilot with a multi-engine rating. He's been with EAA since 2017.
 
Ken Strmiska
 
Ken noted that EAA AirVenture is becoming a place for the latest technology developments to be unveiled. He specifically referenced BlackFly, a personal transportation vehicle a la the Jetsons that was on display at the fly-in. The electric-powered vehicle is equipped with 8 rotary propeller blades and can continue to fly even after losing 3 of its motors.  It currently has a range of 25 miles before the motor's batteries must be recharged.  he recalled that last year Jeff Bezos displayed Amazon's Blue Origin rocket at AirVenture.
 
On a serious note, Ken observed that EAA is concerned because aviation has a problem. It's estimated the industry will need 117,000 new pilots in the next 20 years to serve as airline and corporate pilots. In addition the industry will need some 118,000 mechanics to service airplanes, and 154,000 people to crew public transportation aircraft (airliners).  Currently airline pilots are required to retire at age 65 (up from age 60 a few years back). 
 
Ken said that the days of low pay for airline pilots are over, with airline pilots typically making $50,000-$60,000/year and making captain on regional airlines in about 3 years.
 
In addition to the needs of the airline industry, it's estimated that some 5,000 aerospace engineers will be needed in the next several years.
 
On a positive note, Ken said that EAA membership is at an all-time high of 230,000 members, but that 10,000-12,000 members die each year as the association's membership has an older population. Of those members, 20% have built an airplane .. recalling that Paul Poberezny founded the organization in 1953 to support the right of people to build their own aircraft. It's estimated that by the year 2030, 1/3 of the general aviation fleet will be homebuilt aircraft.  The average cost of completing a homebuilt aircraft  can range from $75,000 to $100,000, depending upon its complexity versus $600,000 for a new, four-place Cessna 172.
 
Ken then explained EAA's current primary goals as an association:
1. Protect the industry from unwise regulations. He gave the example of the recent effort to privatize the national airspace system (air traffic controllers), which EAA and many other aviation organizations opposed.  He noted that the national airspace system is a public asset that belongs to all citizens and should be managed by the government for the people, not by the airlines as was essentially proposed. 
 
2.  Keep public airports open. Again, having public airports available in the airspace system is important for freedom of movement of citizens. Currently, about 1 public airport is lost every month, often to expansion of cities as the airport land is more valuable for other uses.
 
3. Provide services to its members, such as educational training.  For example, loss of control has been identified as one of the major causes of private aircraft accidents, and EAA is leading an effort to understand human factor issues to reduce those kinds of accidents.
 
4. Promote aviation. He said that's what EAA AirVenture is all about ... promoting interest in aviation. This year some 600,000 people attended AirVenture, with 10,000 to 12,000 aircraft coming into the area and 50,000 campers nearly doubling the size of the city of Oshkosh. He noted that KidVenture hosted some 25,000 youngsters this year, learning about aviation in various ways. 
 
Ken also noted that EAA produces a monthly world-class aviation publication, EAA Sport Aviation, which is sent to members throughout the world.  He also said EAA's 800 chapters around the country/world offer a "front door" opportunity to invite people to participate in aviation. 
 
 
Program for August 27, 2018 Mary Jones 2018-08-30 05:00:00Z 0