Sweet Shots!

The sugar in these pictures represents the amount of weight these individuals each lost to catapult their health!  As we jump into 2016, will the new year be different for you or the same story in some area of your life you want to change? Take a little time to identify and commit to paper the things that define healthy body, healthy mind and healthy finances to YOU to propel you forward with a road map for change :) When we commit to paper studies show we are 42% more successful!

Welcome to WellConnect Winter Bingo!

We are excited to be able to bring a winter wellness program!  Small steps can change your overall health.  You’re invited to participate in WellConnect Winter Bingo to keep wellness on your mind as we start a new year.

Here are a few details on winter bingo:

·         Program will run from Monday, January 4 – Sunday, February 14 (six weeks)

·         All employees are welcome to join this optional program

·         Just pull the bingo card  and play from January 4 – February 14.

§Click here for the Bingo Board!

o   Check with your doctor if you have any injuries or medical conditions before participating in the physical activities.

·         To have as many tools as you need, many of the activities have links so you can have resources at your fingertips.

·         Feel free to check out the bingo board, but you may not officially start until Monday, January 4.

How do I win?

·         Bingo is reached when you have seven in a row. 

o   This can be up, down, across or diagonal

·         Bingo is self-directed, you determine which “way” you’d like to play.

o   We will not be calling out any numbers/letters.

What do I do if I get a bingo?

·         If you get a bingo (as described above), please do one the following:

o   Fax your card to Shannon Bauman or Kelly Black OR

o   Email your card to Shannon Bauman or Kelly Black

§  sbauman@nhacademy.net

§  kblack@nhacademy.net

o   Make a copy and send your card into the office attn.: Shannon Bauman or Kelly Black

What happens if I get a bingo after I submit my card?

·         First Bingo:

o   You will receive a prize!  A cooler bag with the WellConnect Logo on it!  (Super cute!)

o   You will also have your name entered into a drawing

·         Subsequent Bingo:

o   You will have your name entered into a drawing

Details on the drawing:

·         We will draw MANY winners after the program concludes

·         Each winner will receive a $25 gift card

Please let Shannon or me know if you have any questions.

Thank you!

Kelly Black

Benefits Manager

New Horizon Companies

3405 Annapolis Lane North

Suite 100

Plymouth, MN 55447

763.383.6276

kblack@nhacademy.net

                                   

                        

Awareness Works

Since this is the season of sharing gifts and sharing recipes, it seemed like the perfect time to share a comparison of portions during this challenging month of eating temptations.

Awareness works! The simple act of being mindful can have a very positive effect on your eating habits during the holidays. Just thinking about making healthier choices and acknowledging you want to truly create and keep resolutions, will effect your choices. The science of getting ready to get ready really works. If you want to try a challenge for yourself, write a goal in the form of a question and write 20 answers. Why 20?, your brain loves to solve problems and the first few answers always come very easy. When you stretch yourself to come up with not just 5 or 10 answers, but 20, you awaken creative areas in the brain and your answers begin to serve your goal in your question.

For example,
What are some of the ways I can make more healthy food choices through this holiday season that will lead to better future daily habits?
Now answer 20 times and you will be amazed at how your mind will help you when your tempted!
Have a happy healthy holiday season...and lots of fun!

What is all the fuss about FIBER?

The Institute of Medicine's Adequate Intake for fiber can be found here (it varies according to age). 

The suggestion stems from the previous recommendation of 14 grams of fiber per 1000 calories each day. For example, someone consuming 2000 calories per day should aim for 28 grams of fiber per day. 

Yet, a mere 3% of the U.S. population meets the minimum recommendations! Less than 3%! 

This is because the typical diet consists primarily of processed foods and animal products. This is one of the infinite benefits of following a plant-based diet...it is very easy to get more than the minimum recommended intake since the only place you can find fiber in the food supply is in plants! 

All whole plants have varying degrees of fiber and there are various types of fibers that help via different mechanisms. For example, beans have viscous fibers that help lower cholesterol levels and veggies have insoluble fibers that help increase transit time through the GI tract and remove toxins from the body. Focus on eating plenty of legumes each day (about 1 to 1.5 cups), opt for whole grains over refined, try a small helping of nuts and seeds, and fill at least half your plate with vegetables and fruits (including the peel when possible) to ensure adequate fiber intake.

To your health!  

Cold and Flu Season Alert!

As we enter cold and flu season, you or a loved one might become ill and require a medication(s) to overcome a lingering cold or flu. 

The following are a few helpful tips to ask, when you fill a new prescription.  Being prepared can make a big difference! 

 Here are some suggestions/questions the pharmacist:

1. Is there a generic version of the prescribed drug? A pharmacist can advise you if there is a generic option that is less expensive than a brand-name drug. “The key difference between generic and brand-name drugs is cost,” Pham says. “Generic medications have the same active ingredient as the brand name.” Not all generics are alike, however. As Pham points out, “some of the ‘fillers’ [inactive ingredients] may be different, and patients may prefer one brand over the other based on those.” In some cases, a generic substitute may not be available.
2. Are there major side effects or special instructions? Your doctor likely won’t go over every side effect when giving you a prescription, and the printed information about contraindications and side effects that comes with medication can be overwhelming. “They’ll list all these side effects, but there’s nothing that says how relevant they are to a particular patient and the other illnesses they have or medications they’re taking,” Dr. Fields says. Pham suggests asking the pharmacist specifically if there are any special instructions when taking medication, such as “take with or without food [or] stay out of the sun...”
3. What if I miss a dose? Accidentally missing a dose of medication is not unusual, and it’s not always cause for concern. But it’s important to know how you should handle the situation, should it happen.
4. How should I store my medication? Most medications should be kept in a dry area at room temperature, while others require refrigeration. Talk to the pharmacist about how to store drugs, as well as how to properly dispose of unused medications.
5. Ask for a medication review. If you’re taking several drugs,Tice suggests asking the pharmacist to help you draw up a schedule to maximize their effectiveness and avoid interactions.
6. Should I see a doctor? Even if you’re not having a prescription filled, you may want to consult the pharmacist about a condition you’re treating with over-the-counter medications. “[The pharmacist] can ask specific questions like where is the condition, what does it feel like, how long has this been happening, and what medications have you tried,” Pham says. “Pharmacists are a good resource to ask about common sense medical care.”

Nutrition Intuition

The long-awaited suggestions for the  2015 Dietary Guidelines for Americans, as submitted by an independent advisory committee, have finally arrived! It has been five years since we’ve heard what government experts have to say about what we should be doing to lead healthier lives.  The most common theme and consistent change mentioned is moving from animal protein to more plant based
protein. 

A summary of the 2015 dietary guidelines is below: 


Protein. The push is to move meat from the starring role on the plate to the supporting cast. Make meat a side dish or swap in fish, nuts, beans, and other plant proteins. Cut the meat in your burger by combining ground beef or turkey with chopped veggies to cut calories and meet another goal — and that’s to increase your vegetable intake.
Added sugars should not account for more than “10 percent of total energy.” So what does that mean? I get it — it’s not easy to understand percentages! Here’s the quick math: The average caloric recommendation equals 2,000 calories (even though that’s more than many of us need). So 10 percent of 2,000 calories equals 200 calories. Then 200 calories of sugar equal 50 grams (gm) of sugar (one can of cola soda has 35 gm of sugar!)
But will this recommendation to cut sugar drive food companies to start using more artificial sweeteners? If you do choose an artificially sweetened product, be sure that it is one of value; an artificially sweetened yogurt that also contributes protein, calcium, and potassium is more valuable than a diet soda, which is devoid of essential nutrients.
Saturated fat should not exceed 10 percent of total calories. Unlike sugar, 200 calories of fat equals 22 grams. Be sure to check labels to find out what’s really in those casseroles and pizzas! Saturated fat content is listed on every food label.
Cholesterol is not considered to be a nutrient of concern for over consumption. Go enjoy an omelet for a change, but be sure to stuff it with lots of vegetables (which we are definitely not over-consuming!)
Sustainability was covered for the first time as more of us are concerned not only about what we eat, but also where it came from, how it got to us, and what happens to it when it gets disposed. A diet higher in fish and plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, and lower in total calories and animal-based foods is better for us and the planet.
Water is the preferred beverage choice, and this includes sparkling waters. Read labels to be sure your clear beverage is not laden with hidden sugars.
So what’s the bottom line on how to use this information? Let’s turn this document into a to-do list. You know each item on your list is important, but you can’t seem to get to all of them at once. To make these recommendations into daily habits instead of fly-by-night notions, take it one step at a time so that you can incorporate a few of these guidelines into your life instead of trying to change your life overnight to meet these goals. Here’s a slice of my to-do list:

• Don’t demonize or condemn individual components of a food (like saturated fat, sugar, or sodium) and instead, take a closer look at your diet as a whole. Are you skipping meals? Do you have portion distortion? Do you read labels? When’s the last time you ate a veggie?
• Changing your diet is not only about restrictions and reductions – it’s also about replacements. Shift your intake of saturated fats by reducing butter intake and swap in oils and avocado. Instead of pastries for breakfast, try whole grain breads and cereals. Ditch your meaty meals a few times a week and replace them with fish, nuts, beans, and non-animal sources of protein.
• And by all means, use everything in your power to bring your family together to share a meal and a conversation at the table. Children model their parents’ eating and exercise behaviors, so the habits you have today become the habits of generations to come.

Five Fall Foods to Boost Health!

If the fall season gives you tender thoughts of pumpkin-flavored lattes, you're in luck because there's a full harvest of health-giving natural foods to discover. We're giving you the scoop on how to enjoy the best of what autumn has to offer.

Apples

It may seem obvious, but this fall favorite is rich in disease-fighting antioxidants and fiber, an important dietary element that's hard to find in prepared food. Fiber can help lower cholesterol and is thought to protect against colon cancer. Apples have a high concentration of pectin, a soluble fiber that eases digestion by soaking up excess water. Biting into a fresh, fall apple stimulates the production of saliva, which flushes out bacteria, keeping your teeth naturally clean and healthy.

 
Fennel

All parts of this crunchy and delicately sweet fall vegetable are edible including the bulb, stalk, leaves and seeds. A traditional key ingredient in many Italian dishes, fennel is high in a B vitamin called folate and potassium, both of which are associated with good cardiovascular health. It's also high in antioxidants and the bulbs are a good source of vitamin C, which can contribute to keeping your immune system in check.

Herbs

A no-brainer as far as the fall harvest goes, rosemary, parsley, thyme and sage not only paint the landscape as they grow, they add distinctive flavor to foods that you might otherwise pass up because they're not tasty enough. Put a new spin on a classic by scrambling eggs with rosemary or thyme, and get your protein intake for the day. Sage goes well with lentils -- a great source of protein -- and carrots, which provide an excellent source of vitamin A as well as minerals such as calcium, manganese and phosphorus

Kale

You've probably heard all about the benefits of this super food, so don't miss it in its prime season. In addition to vegetable protein, fiber, folate and the minerals phosphorous, potassium, calcium and zinc, kale is a source of alpha-linolenic acid, an omega-3 fatty acid. Omega-3s are well known for an array of benefits to the joints and skin in addition to boosting your mood.

Pears

Not to say their benefits are merely skin deep, but the skin is the most important part of the pear, so enjoy them fresh instead of canned this fall. Pear skin is thought to be highly concentrated with phenolic phytonutrients that have anti-inflammatory benefits. Recent research suggests pears can decrease your risk for type 2 diabetes because the flavonoids they contain keep your insulin levels in check. Pears are also a great source of fiber and copper, which is associated with increased cardiac and thyroid health.

Trans Fat: A Bittersweet Enemy!

It’s no secret that Americans have a reputation for indulging in sugary and fatty foods. At our local county fairs, we are able to find anything and everything deep fried. We are taught that it’s okay to satisfy these cravings every now and then; however, even the smallest amounts of some of our favorite foods are now considered unsafe. Why the sudden change?  Despite the previous belief that trans fats are a “healthy alternative,” we now know that this simply isn’t true. In fact, we’ve known this for a while. The U.S. Food and Drug Administration (FDA) ordered food companies to remove trans fats from all of their products by 2018, hopefully ending a decade’s long love affair with a bittersweet enemy.

Trans fats are partially hydrogenated oils and can occur naturally in some meats and dairy products. However, the FDA is most concerned about the type that is artificially produced during the manufacturing process. They became really popular in the 1950s as they make foods last longer, enhance taste, decrease production costs, and were thought to be healthier.  Finally, we no longer had to feel quite as guilty over ordering that large fry or eating that second piece of pie.
Unfortunately, we were living in sweet, blissful ignorance. Trans fats are no better than their saturated counterparts. In fact, they’re worse. While over consumption of other fats contribute to high cholesterol, trans fats cause a double whopper by raising the levels of bad (LDL) and lowering the levels of good (HDL) cholesterol. They have also been associated with increased incidence of diabetes and memory loss. As research continued to uncover the fatty truth about trans fats, in 2006 the FDA mandated that food be labeled to reflect trans fat content. By 2012, U.S. trans fat intake was cut by 75%, and in 2013 the FDA officially ruled that they were not safe for consumption. Where does that leave us today?

What can consumers do before 2018?

• Change Your Diet
  • The CDC estimates that avoiding artificial trans fats could prevent 10,000-20,000 heart attacks and 3,000-7,000 deaths due to coronary heart disease every year.
  • Trans fats are commonly found in baked goods, fried foods, creamer and margarine, and some snacks. Read this helpful guide to avoid food products that still contain trans fats.
• Read the Label
  • Even if a product is labeled as trans fat free, it still may have up to .5g. Check the ingredient list for “partially hydrogenated vegetable oil”.
  • Here are some more tips on reading food labels.
• Be Aware of Restaurant Practices
  • New York has banned all restaurants from using trans fats in their preparation process, but most states have not.  Don’t be afraid to ask how your food is being prepared!

Food Choices and Comparisons

We have discovered a FANTASTIC resource for anyone looking to obtain nutrition information
that can assist in making a healthier food choice.  

You simply go to the WWW.TWOFOODS.COM website and type in the description of two food items to compare.  The website will provide four categories of information of each food item:

-calories 

-carbohydrates

-fat 

-protein 

Below is a sample of a food comparison pulled from the site.

                           Hamburger/Bun                                                                     Bratwurst

Calories               259                                                                                   180

Carbohydrates     25.72g                                                                               3.00g

Fat                      10.53g                                                                               16.00

Protein                 14.01g                                                                               7.00g

Here's to packing a healthier lunch, making a dining out decision, or ensuring you get enough protein in a day!

You just have to give it a spin.  More fun than a video game!  Click on the link and start comparing:

 www.twofoods.com

Have you laughed yet today?! You Should! Here's why!

Who doesn’t love a good laugh? Like the kind of belly laugh that makes you cry?!

 

 

There are actually a lot of health benefits a good laugh can bring.  

 

Not only does it brighten the mood, but it seems like it makes every day mundane tasks easier, and tough situations not nearly as bad. So what are the reasons for that?

 

Laughter reduces stress and helps to decrease mental and physical tension. You probably notice this after a good laugh. You feel much more at ease and can even be more productive. It helps to decrease cortisol in your body making you less stressed and more relaxed. The best part is it can last up to 45 minutes!!  

Another benefit that you may not be aware of is the immune boosting power of laughter!  It increases cells and infection fighting antibodies in your system to help improve resistance to disease! How awesome right?

 

Laughing can also help protect you against cardiovascular disease by increasing blood flow and decreasing blood pressure!

 

The last benefit of laughter I’ll share with you is one of my favorites! Laughing releases endorphins that can help decrease pain.  Figure out what makes you laugh and then use it to make someone else laugh!  Not only are you going to brighten their day, you are actually improving their health!  

Five Reasons to Skip White Bread for Good!

Most people know that white bread is a diet don’t: One of the easiest swaps you can make for a major health boost is ditching refined flour in favor of whole wheat. But it’s not just that loaf of Wonder Bread that you need to watch out for. The basket of rolls delivered to the table when dining out, the French baguette you grab on your way home to accompany dinner, your Saturday-morning bagel ritual, and Friday pizza night all come with a side of less-than-desirable health risks. Here are five unpleasant reasons to nix the bread basket:

1. No nutritional value. Yes, food is delicious, but at the end of the day we are eating for one reason: to nourish our bodies. And white bread fails to accomplish this goal. “When a grain is refined, such as in the making of flour for white bread, the outermost and innermost layers of the grain are removed. This removes the fiber and some (25 percent) protein, leaving behind the starch,” says Erin Palinski-Wade, RD, author of Belly Fat Diet For Dummies. Opting for whole-grain varieties carries with it a dose of  healthy fiber and more protein, adding a nutritional boost to meals.

2. Erratic blood-sugar levels. “Since there is no fiber or protein to slow digestion, white bread is digested and absorbed rapidly. This leads to blood sugar’s rising quickly,” says Palinski-Wade. This spike — and subsequent crash — in blood sugar not only leads to irritability, but will leave you headed to the vending machine for a pick-me-up.

3. Increased risk of type-2 diabetes. “When blood sugar elevates rapidly, excess insulin is released into the bloodstream to push the sugar into the cell,” says Palinski-Wade. “When this occurs on a regular basis, cells become more insulin resistant, making it harder over time to control blood-glucose (sugar) levels. Research published in 2010 in the American Journal of Clinical Nutrition supports this, finding that people who consumed several servings of whole grains per day — and limited intake of refined grains — had less of a type of fat that increases risk of type 2 diabetes.

4. Weight gain. After eating refined carbohydrates like white bread, the surplus of sugar in your bloodstream — unless immediately utilized for activity — tends to be stored as fat in the body. Plus, the blood-sugar crash will leave you hungry soon after ingesting, so you’ll be reaching for another snack. “Rapid digestion can increase hunger and cravings, leading to a lack of satiety after eating, which may result in increased caloric intake at the end of the day,” says Palinski-Wade.

5. Depression. It may taste good going down, but that white bread can negatively affect your mood. New research published in the June 2015 American Journal of Clinical Nutrition found a link between the consumption of refined carbohydrates and depression in post-menopausal women. The same hormonal response that causes blood-sugar levels to drop can also cause mood swings, fatigue, and other symptoms of depression.

Tips for Keeping White Bread Off the Menu

1. Skip the bread basket. When dining at a restaurant that serves bread baskets, ask the waiter not to drop one off at your table — it’ll reduce temptation. If you feel the need to munch before your meal arrives, order some crudité with a light dip like hummus, or a side salad.

2. Look for “100% whole grain” or “100% whole wheat” on the package, and be sure to check the ingredients list when purchasing a loaf of bread. Simply listing whole-wheat or whole-grain on the label isn’t enough: many whole-wheat varieties contain enriched, refined flour as the first ingredient, meaning the bread contains more refined flour than whole wheat.

3. Make smart bread swaps. Even healthy whole-grain breads can blow your daily calorie count when eaten in excess. Look for creative, tasty ways to swap out bread and other refined carbs in your favorite dishes, like using leafy greens as wraps for your sandwich toppings or making zucchini boat “pizzas,” no crust necessary!