MyTrek
Interactive Workbook & Guide
— William Wordsworth
Copyright Š 2018 1889 Jefferson Center for Population Health All rights reserved. No part of this book may be reproduced in any form or by any electronic or mechanical means, including information storage and retrieval systems, without written permission from the publisher, except by reviewers, who may quote brief passages. Photography by Jessica ScandiďŹƒo Designed by Becca Lutterschmidt Edited by Tabitha Porter Printed in the United States of America www.trek.1889jeffersoncenter.org
hiking • biking • skiing • doing
Written and published by 1889 Jefferson Center for Population Health
The trails along the Joseph P. Whipey hiking trail have some beautiful waterfalls and streams to explore.
Contents 2
Who We Are
4
What is Diabetes?
7
Maintaining a Healthy Lifestyle
10
Animals, Flowers, and Trees
12
Trail Guide to Plants
16
Trail Guide to Wildlife
20
Johnstown Trail Finder
22
Using the Trek App
26
Activity Log
Who we are... The 1889 Jefferson Center for Population Health is a collaborative venture between 1889 Foundation and the Jefferson College of Population Health. We support programs and initiatives that improve and transform the overall health and wellness of our region. With that mission firmly in mind, the board of 1889 Foundation soon embarked on a partnership with the Jefferson College of Population Health of the Thomas Jefferson University in Philadelphia to create the 1889 Jefferson Center for Population Health.
Trek is an educational program launched by the center to get the people of Johnstown to use the many trails located nearby. Local high school students will have access to this workbook as well as trail maps to learn more about the trails and get their friends, families, and pets involved in their adventures, too!
Take advantage of all of the unique aspects of the James Wolfe Sculpture Trail! Grab your friends and family and hit the trail. 2 Trek Interactive Workbook and Guide
What is diabetes?
Staying healthy is a balancing act. It is important that you keep a close eye on the amount of calories you consume each day compared to the amount you burns throughout the day via any form of physical activity, such as hiking, biking, or skiing. History of the disease The first diabetes treatment involved prescribed exercise, often horseback riding, which was thought to relieve excessive urination. In the 1700s and 1800s, physicians began to realize that dietary changes could help manage diabetes, and they advised their patients to eat only the fat or meat of animals or consume large amounts of sugar. In the early 1900s, Georg Zuelzer, a German scientist, found that injecting pancreatic extract into patients could help control diabetes. Today, insulin is still the primary therapy used to treat type 1 diabetes; other medications have since been developed to help control blood glucose levels. Diabetic patients can now test their blood sugar levels at home, 4 Trek Interactive Workbook and Guide
and use dietary changes, regular exercise, insulin, and other medications to control their blood glucose levels. Diabetes Prevention While there is still no cure for diabetes, there is good news; the progression from prediabetes to diabetes is not inevitable. The National Institutes of Health clinical trial found that modest lifestyle changes led to weight loss of 5-7% in participants and can reduce the risk of type 2 diabetes by 58% in individuals at high risk. Healthy eating is essential for children and adults in order to curb obesity and avoid type 2 diabetes and its many related health complications. A healthy diet is high in nutrients with a moderate number of calories per serving. American diets tend to exceed the recommended calories
“Making simple lifestyle changes and getting your friends and family involved is a great way to prevent diabetes.” — Becky Thomas, M.D. per day and lack the essential nutrients. The U.S. Department of Health and Human Services (HHS) released its first physical activity recommendations in 2008. The guidelines recommend that adults get two and a half hours of exercise every week to help reduce their risk of type 2 diabetes, heart disease, stroke, and high blood pressure. The report also concludes that children who are physically active for at least one hour each day gain substantial health benefits. However, while children spend a great deal of time in school, very few schools require daily physical education for students. Currently, only 3.9% of elementary; 7.9% of middle school; and 2.1% of high schools provide daily physical education throughout the school year. Without physical education in our schools, students are increasingly inactive. Treatment Options Though diabetes is a common disease, every individual needs unique care. The American Diabetes Association (ADA) encourages people with diabetes to learn as much as possible about the latest medical therapies and approaches, as well as healthy lifestyle choices. Good communication with a team of experts can help you feel in control and respond to changing needs. Blood glucose is an essential measure of your health. Too much glucose in the blood is the common factor between all types of diabetes. Glucose gets a bad rap, but it’s not always bad. Many foods break down into blood glucose, used for energy
to fuel our brain, heart, and muscles. Blood glucose usually comes from the food we eat or is made by the liver. It’s usually found in two places; in the blood stream as it is carried to all of our organs and cells, and inside the cell where it is changed into energy. People with type 1 diabetes must use insulin. Some people with type 2 diabetes can manage their diabetes with healthy eating and exercise. However, your doctor may need to prescribe oral medications and/or insulin to help you meet your target blood glucose levels. Insulin is a naturally occurring hormone secreted by the pancreas. Many people with diabetes are prescribed insulin, either because their bodies do not produce insulin (type 1 diabetes) or do not use insulin properly (type 2 diabetes). There are more than 20 types of insulin sold in the United States. Insulins differ in how they are made, how they work in the body, and how much they cost. Your doctor will help you find the right type of insulin for your health needs and your lifestyle. The first treatment recommended for those suffering from type 2 diabetes is blood glucose (sugar) control. This can be done through meal planning, weight loss, and exercising. However, sometimes these measures are not enough to bring blood glucose levels down near the normal range. The next step is lowering blood glucose levels with a medication. There are different types of drugs that work in different ways to lower blood glucose (also known as blood sugar) levels as well as oral combination therapy. 5
p
y
Maintaining a Healthy Lifestyle
Eating the right foods is a critical part of being healthy. There are a number of essential nutrients that we can consume through our diet, especially through whole foods such as fruits and vegetables. Make half of your plate fruits and veggies. The more colorful your plate, the more fiber, vitamins and minerals, you get from your food. Make half the grains you eat whole grains. Look for things like whole wheat, brown rice, rolled oats, or quinoa. Switch to fat-free or low-fat (1%) milk. Both have essential nutrients with fewer calories and less saturated fat. Choose a variety of lean proteins. Meat, poultry, seafood, dry beans or peas, eggs, nuts and seeds are all considered proteins. Eat some seafood. Adults should try to eat at least 8 oz. per week.
Compare sodium in foods. Try to select canned foods labeled “low sodium,” “reduced sodium,” or “no salt added.” Cut back on solid fats. Try to avoid pizza, desserts, processed meats, and ice cream.
Dairy
Fruits
Veggies
Grains
Protein
7
Fall leaves at Stackhouse Park
— Albert Einstein
Animals and Flowers and Trees, Oh My!
There is so much to look for while exploring nature. Pennsylvania is home to many different species of animals, trees, and more. Being able to identify these elements of nature can make your adventure more fun, and you can educate your friends and family as well! Trees Pennsylvania’s native trees range from tall, narrow conifers to wide, spreading deciduous shade trees. Among the trees found in Western PA are Oaks, Pines, and Elms. The trees can be distinguished by the shapes of their leaves and the texture and size of the bark. The Eastern Hemlock is the state tree of Pennsylvania. Flowers Pennsylvania’s perennials can be grown to attract birds and beautify the garden. Most wildflowers are found in large patches of vibrant colors, either mixed with other species or alone. The state flower of PA is the Mountain Laurel. 10 Trek Interactive Workbook and Guide
Animals Pennsylvania has 71 native mammal species, 11 of which are no longer found in the state. The state animal is the white-tailed deer. Birds Pennsylvania has over 390 native bird species, 186 of which live in the state year-round. The state bird of PA is the Ruffed Grouse. Reptiles Pennsylvania is home to 36 native species of amphibians and 37 native reptile species Unfortunately, 22% have disappeared from the state or are endangered.
Elm Can be identified by the rough and coarse bark, with deeply furrowed, intersecting ridges. There are more than 30 species of elm, but most share several common features.
Oak Can be identified by its small, scaly bark, and the acorns that grow on the branches. Oak trees are mostly deciduous, and are grown in temperate and tropical climates
Eastern Red Cedar Can be identified by its small, scaly bark, and the acorns that grow on the branches. Oak trees are mostly deciduous, and are grown in temperate and tropical climates
Pine Can be identified by the budding pinecones on the branches. The needles on pine trees range from blue to dark green and are bundled into groups of two, three or five needles.
11
Trail Guide Plants
Did you know that Pennsylvania is home to over 2,000 native plant species? Approximately 1,300 species of non-native plants exist in PA outside of gardens, parks, and agricultural lands. That is 37% of PA’s total wild plants. There are currently 135 species of trees that are considered native to Pennsylvania, plus over 60 types of trees that have been introduced into Pennsylvania’s parks and forests. Wild Geranium Can be identified by the pink and purple-colored petals with spotted red leaves. Wild geranium is native to Eastern North America, growing from Southern Ontario to Georgia and west to eastern Oklahoma and the Dakotas.
Azure Bluets Can be identified by their blue petals, found in fours. This tiny purple flower can be found in open areas from South Dakota east to Maryland and south to Florida and Texas.
Wild Fern The plants usually have flat leaves on a stalk, and can be toothed, lobed or entire. Wild ferns are plants that are as unusual as they are beautiful. They do not produce seeds like other plants.
12 Trek Interactive Workbook and Guide
Dandelions Can be identified by its thin, yellow petals and “hairless� leaves with toothed edges. The french believe that this weed is symbolic of courage, pride, family, and the sun.
Pinecones Can be identified by the budding pinecones on the branches. The needles on pine trees range from blue to dark green and are bundled into groups of two, three or five needles.
Azure Bluets Can be identified by their blue petals, found in fours. This tiny purple flower can be found in open areas from South Dakota east to Maryland and south to Florida and Texas.
Winterberry Can be identified by the redcolored berries on the leaves. Warning: although these plants may be pretty, these berries are poisonous to animals! Keep your pets at a safe distance away.
13
This 34-year-old bridge is found along Julia Path in Stackhouse Park.
— Anonymous
Trail Guide Wildlife
The Commonwealth of Pennsylvania is home to 480 different species of wild birds and mammals. There are 414 species of wild birds, including 285 that are regular denizens of the state. Wild mammals are represented currently by 66 species; though the list of recognized species includes some that are relatively scarce and a few with ranges that extend marginally into PA. Red Fox The red fox is the largest of the true foxes, and is present across the entire Northern Hemisphere from the Arctic Circle to North Africa, North America and Eurasia. Did you know? Red foxes are sometimes hunted for sport, or killed as pests or carriers of rabies.
White-Tailed Deer The white-tailed deer, also known as the Virginia deer, is a medium-sized deer native to the United States, Canada, Mexico, Central America, and South America. Did you know? Male White-tailed Deer have forward curving antlers with tines.
Ruffed Grouse The ruffed grouse is a mediumsized grouse occurring in forests from the Appalachian Mountains across Canada to Alaska. It is non-migratory. Did you know? The ruffed grouse has got its name from the tufts of black feathers on its neck. 16 Trek Interactive Workbook and Guide
Elk The elk or wapiti is one of the largest species within the deer family, Cervidae, in the world, and one of the largest terrestrial mammals in North America and Northeast Asia. Did you know? Elk are most active during mornings and evenings.
Downy Woodpecker The downy woodpecker is a species of woodpecker, the smallest in North America. Underneath their wings, they have gray feathers with white spots. Did you know? The downys have a high-pitched, sharp, whiny call.
Grey Squirrel This mammal is also called the eastern gray squirrel, depending on region. It’s native to North America, where it is the most prodigious and ecologically essential natural forest regenerator. Did you know? The grey squirrel is the state mammal of North Carolina. Black Bear The American black bear is a medium-sized bear native to North America. Black bears are omnivores, with their diets varying greatly depending on season and location. Did you know? American Black Bears are found in the forested areas of Canada, USA and Mexico.
17
— David Suzuki
Enjoy the Honan Ave. Community trails in rain, shine, or snow! Visit our website to learn more about cross-country skiing.
Let’s hit the trails.
There are 36 trails located near or in Johnstown, including trails made specifically for hiking, biking, and cross-country skiing. Listed below are 7 of the closest trails, also shown on the map. Stackhouse Park 277-acre nature area with 8.5 miles of maintained hiking trails. Activities include hiking, cross-country skiing, sled riding, and bird watching. Pets allowed.
Cycle The Alleghenies 27 self-guided on-road routes and 10 mountain bike areas. The tours take cyclists through Cambria County and eight adjacent counties in The Alleghenies.
James Wolfe Sculpture Trail Arts enthusiasts will find a unique blend of art, nature and history in the 1.4-mile James Wolfe Sculpture Trail along the hillside near Johnstown’s Inclined Plane.
Joseph P. Whipey Trail 1.5 mile trail that runs along the length of the dam but through the wood line. The trail starts by the pavilion on the eastern side of the dam. The trail runs thru the LHHV Forest, and leads to an overlook of the reservoir below.
1889 Park The 1889 Park is located adjacent to the Johnstown Flood National Memorial. The park provides a variety of outdoor sports and recreation options. Ghost Town Trail Located on an abandoned Conrail line. Hiking, bicycling, and cross-country skiing. Open year round. ADA accessible. 20 Trek Interactive Workbook and Guide
Honan Ave. Hiking & Biking Trail The trail starts off the River Walk trail in Cambria City, Johnstown, heading North on Honan Ave. Along the 3 mile trail you will be able to view a huge active Beaver dam, small waterfalls and at the end of trail a huge waterfall.
Ghost Town Trail
Joseph P Whipey Hiking Trail
Cycle the Alleghenies Honan Ave Community Hiking and Biking Trail
James Wolfe Sculpture Trail
Stackhouse Park
1889 Park Trail
Using the Trek app
If you’re constantly on-the-go, it may be difficult to find time to log your activity in this book. But don’t worry – our app is here to help. Search for “Trek” in your device’s app store to get started! Camera Create a visual journal of your adventures and discover new places to explore. Calories Burned Calculate how many calories you’ve burned during various forms of physical activity. Location Find a trail head for any park or trail, or a map of the trail you are currently exploring. Tips & Inspiration Be sure you are using the app to its fullest potential and find motivation to get outside. Alternative Activities Bad weather? No problem! Check out our suggestions for staying active indoors! 22 Trek Interactive Workbook and Guide
Track Your Calories With our calorie counter that’s personalized for you, you can get a closer approximation for how many calories you have burned. This is important because it allows you to compare the amount of calories you’ve burned to the amount of calories you have consumed that day in food and snacks.
Get Active We know that there are days where you don’t have time to get out and take a full hike, or the weather really doesn’t allow for you to do so. We provide tips and simple steps you can take to be physical active, even if it is all done from your house. Start small and work your way up. We understand it can be tough.
Be In The Moment Be sure to take advantage of all the features to get the results that you’re looking for! But don’t forget to look up from your phone and enjoy your hike, your company, and the nature surrounding you!
23
— Frank Lloyd Wright
Enjoy the beauty of nature at 1889 Park.
Activity Log
Looking to get more active? Here’s your chance. This activity log is your personal space to keep track of your hikes, bikes, and other activities. In addition to tracking your miles and calories, write down any fun or intriguing wildlife you saw during your adventure! Date:
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Trek Terms
Use this vocabulary list to better understand the concepts behind how our bodies burn calories, wildlife and ecosystems. Additional vocabulary words can be found online at trek.com/learn. Aerobic Exercise all rhythmic activities that use large muscle groups for an extended period of time.
Endangered A species at risk of extinction throughout all or a large part of its range
Anaerobic Exercise intense, short bursts of activity in which the muscles work so hard that they produce energy without using oxygen
Extinction Removed from all existence. An animal or plant facing extinction is in danger from vanishing from our world
Birds of Prey Large birds that hunt and eat small mammals and rodents
Habit a settled or regular tendency or practice, especially one that is hard to give up
Blaze a colored mark used to help hikers stay on the correct trail Body Mass Index (BMI) a person’s weight in kilograms (kg) divided by his or her height in meters squared Calorie a measure of energy expenditure and stored energy Calorie balance The balance between calorie intake and calories burned through physical activity and body processes like breathing, and digesting food Cardio exercise that elevates the heart rate to pump oxygen and nutrientcarrying blood to the working muscles Department Of Enviromental Protection State agency responsible of enviromental laws regarding pollution, water and air quality, and drilling Diurnal Active by day Ecosystem A biological community of interacting organisms and their physical environment 32 Trek Interactive Workbook and Guide
Habitat The arrangement of food, water, shelterm and space suitable to the needs of wildlife Migratory In wildlife, birds or other animals which make annual migrations Monorail the term used to describe the narrow band of snow and ice that remains down the center of a trail into spring Nocturnal Active by night Physical Activity Movement that causes your body to use energy Resting Heart Rate the number of times your heart beats per minute when you are not active Threatened A species present in its range but in danger due to a decline in numbers. Wildlife An animal that has not been domesticated
hiking • biking • skiing • doing
www.trek.1889jeffersoncenter.org