Found a fun heart graphic to share as we close out February and heart health is this months focus. Hope you enjoy and will pass along and share some of these fun facts!

 

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.