Community Employment Resource Centre

What’s Inside?

Welcome to Our First Issue!

Quiz: Indicators of Well-Being

Feature Article: Exercise for Mature Women

Health Through Nutrition

Quote of the Month

Feature Article: Body Language for Interviews

Feature Article: Dress for Success

Personal Goal of the Month

Ask a Wise Woman…

Welcome to Our First Issue!

We are excited about launching a monthly newsletter dedicated to the mature woman over 40 in our community. This stage poses interesting challenges in all areas – career, lifestyle, family and health.

Our Goal: This newsletter will cover topics related to work and wellness and will also provide a forum for you, the reader, to share and be part of the format for ongoing discussions. We want to hear your suggestions and comments for future issues. In other words, we welcome your feedback!

So, here we go …

Quiz: Indicators of Physical Well-being

Check the statements that are true for you.

1.__ I exercise a minimum of 3 times a week.

2.__I choose a balanced diet.

3.__I get regular, satisfying sleep.

4.__My weight is within acceptable range for my height and body size.

5.__I drink fewer that 7 alcoholic drinks per week.

6.__I do not smoke.

7.__I do not use chemicals to cope.

8.__I have not been sick a lot lately.

9.__When I feel stressed I know methods for release and relaxation.

*The more statements you checked, the more you are investing in your physical well-being.

Exercise for Mature Women

There are many benefits to appropriate exercise, especially as our bodies and metabolisms slow down with age. Different exercises do different things; some may slow bone loss and reduce breakage, some improve the fitness of our heart and lungs, and others keep our body and mind positive, flexible and youthful. It is wise to incorporate components of stretching, strength training and aerobic exercise into your regime. Here are some helpful hints on mastering each form:

Stretching: Yoga exercises reverse the aging process by moving each joint in the body through its full range of motion- stretching, strengthening and balancing each part. It is important to stretch the body slowly and gently, and not to feel pain as you practice. Another important component of yoga is deepening and following the breath. This will help you move more easily into positions, as well as strengthening the heart, reducing blood pressure, and expanding the diaphragm and lungs.

Strength Training: Strengthening exercises will help bone density, and thus reduce fracture risk. John Hopkins' researchers say that women who perform resistance training, burn more calories after their workout as compared to aerobic exercise. It is wise to begin with very light weights, and to gradually work the weight up to a desired goal.

Aerobic Exercise: Try to vary the exercise to prevent boredom. Go for a brisk walk at lunch one day, and the next, go for a bike ride or a swim. Make sure not to get overheated, and to take it slowly so that you feel completely comfortable, balanced, and re-energized when it is completed.

Most importantly, have fun and take pride in your wonderful body!

Health Through Nutrition

For women of all ages, healthy eating is key to looking good, feeling great and being your best!

Here are 5 Tips from the Dietitians of Canada to help you improve your eating habits.

1. Go for whole grains

__Start your day with a bowl of whole grain cereal

__Make sandwiches on whole grain bread or rolls

__Add barley or brown rice to soups and stews

__Substitute bran or whole grain flour for part of the white flour when baking

__Snack on whole grain crackers

2. Take a bite from more vegetables and fruit
__Try a new vegetable or fruit

this month

__Sprinkle some berries over

cereal

__Pack a few pieces of fruit with

lunch

__Have a salad with dark greens

like spinach or romaine lettuce

__Make a vegetable stir-fry for

dinner

3. Make your day with milk products

__Eat your milk too - add it to

soups, puddings or home

baking

__Make a dip with yogurt

__Add cottage cheese to lasagna

4. Pick a lean protein
__Bake, broil, barbecue, or stir

fry meat instead of deep frying

__Try a meatless meal this week

such as lentils and rice, quiche

or omelet, bean salad with pita

bread, or tofu burgers

5. Go easy on added fat

__Choose the lower fat versions

of salad dressing and

mayonnaise

__Add a splash of herbed or

flavoured vinegar to salads

__Try mustard, chutney or salsa

on sandwiches

Quote of the Month

“The first wealth is health”

~Ralph Waldo Emerson

Body Language for Interviews

Body Language speaks louder than words. Master it to gain confidence and get the job.

Here are some body language cues and their possible meaning from an article by Jennifer Rae Aktins.

Crossed arms – closed off or defensive

Fidgeting, running tongue along teeth, playing with hair or jewelry, or tapping feet – nervous or bored

Lack of eye contact or, conversely, staring too intently without breaking a gaze – untrustworthy

Leaning back – uncomfortable

Clasping hands behind the head while leaning back – looking to gain power

Leaning forward – interested in the conversation

Smiling or attempting to be humorous – friendly

Eye contact with occasional, natural breaks in the stare – focused and curious

Nodding while listening – attentive and alert

Open palms – approachable and trusting

Gesturing with hands while talking – genuinely involved in the conversation

Dress for Success

Some tips for “Looking the Part” by Aparna Kumar.

You can’t go wrong:

Recruiters of all stripes seem to agree that a candidate can’t go wrong with a well-tailored suit in a neutral colour (black, navy, or grey are your best bets). Otherwise, a tasteful pantsuit with medium-heeled leather loafers will look put-together and professional.

Minimal makeup and non-flashy jewelry – if you’re used to wearing any at all – can also help you look and feel your best in an interview, but are not required.

Be yourself and be comfortable. In interviews, as with any audition, the objective is to put your best foot forward. Canned as it may seem, when the emphasis in that bit of advice is shifted from the word “best” to the word “your”, the meaning changes entirely.

Final touches. When in doubt, it’s better to err on the formal rather than on the casual side of dress.

Wear the best that you can afford and be impeccably turned-out, showcasing your natural attention to detail.

Save your perfume and cologne for dates, but don’t leave home without deodorant.

Recruiters say kempt hair and clean hands are absolutely requisite.

Personal Goal of the Month

Make 3 of the healthy eating suggestions part of your routine.

Ask a Wise Woman …

This is your space to ask a Wise Woman your questions about careers and job searching. You may also have questions related to matters that affect your career life (health, wellness, family, and so on).

This is also a place where you can let other readers know about resources (books, videos, websites) that you have found helpful.

How do you contact a Wise Woman? Email: cerc@cercnorthumberland.com