FOR THE HEALTH AND WELLNESS OF JE DUNN EMPLOYEES AND THEIR FAMILIES
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DECEMBER 2016
HOLIDAY SHOPPING GUIDE HOLIDAY WORKOUTS THAT FIT YOUR SCHEDULE HELP OTHERS TO HELP YOURSELF
DEC EAP WEBINAR
SPIRAL-WHAT?!? FOR THOSE OF US WHO STRUGGLE TO EAT VEGGIES WITH EVERY MEAL, TURNING THEM INTO NOODLES CAN HELP MAKE THEM TASTIER AND EASIER TO ADD TO A MEAL.
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KNOW YOUR LIMIT. Sit down and plan out your holiday budget before you head to the malls this year. Gifts, large or small, can really add up, leaving you with a hefty bill at the end of the season. PLAN AHEAD. You’ve done your budget and you’re ready to tackle the crowds. Here are a few ways to save on shopping, whether online or in the stores: • Look for special “savings days” at your favorite retail stores. • Use coupons from your newspaper, online or in-store. • Take advantage of free shipping with online purchases. TRIM YOUR LIST. Do you really need to exchange gifts with everyone in your family? Consider cutting your list back this year. Or suggest giving a group gift to certain members of your family rather than individual gifts. Just because you had a long gift list last year doesn’t mean you need to repeat it this year. You may find that other members of your family love the idea. REDUCE YOUR STRESS. The holiday season is stressful enough with demands from family and friends, not to mention social commitments for work or other groups. Try to plan ahead as much as possible, avoiding lastminute buys will impact your budget. Also remember to maintain your daily routines to keep stress levels low. If you usually take a walk or go to the gym every day, take the time to continue the habit during the hectic holiday months. ENJOY THE SEASON. In the end, the holidays are all about enjoying friends and family. Staying focused on time with loved ones and other joys of the season can help you to keep stress in perspective. Rather than feeling obligated to host an event every year, suggest a rotation for who will host holiday gatherings. To take advantage of helpful financial advice, personal calculators and planning; visit JE Dunn’s EAP website: Saint Luke’s LIFEWISE. You will need to following information to access the site: Username: JEDunn Password: EAP
HOLIDAY WORKOUTS TO FIT YOUR SCHEDULE ‘Tis the season for stress, missed workouts, and falling off the health wagon. We tell ourselves every season, year in and year out, to make time for ourselves. But the holiday season comes and we skip workouts, overeat, and stress out over holiday shopping and relatives. To help yourself this season, make your exercise programs easy to fit into any schedule and jam-packed with calorie burning exercises. Here are two holiday workouts in two convenient time-frames that will fit into anyone’s schedule, can be performed just about anywhere and will help to stave off the extra pounds from the holiday festivities. CLICK HERE FOR WORKOUTS
Help Others to Help Yourself A new study suggests that giving social support to others may benefit the giver more than the receiver on a neurobiological level. The researchers used fMRI brain imaging to pinpoint three specific brain benefits of giving social support to others. The February 2016 study, “The Neurobiology of Giving Versus Receiving Support: The Role of Stress-Related and Social Reward-Related Neural Activity,” was published in Psychosomatic Medicine: Journal of Biobehavioral Medicine. The lead researchers of this study were Tristen Inagaki, Ph.D., from the University of Pittsburgh and Naomi Eisenberger, Ph.D., of University of California, Los Angeles (UCLA). For this study, participants were asked about various scenarios in which they either gave or received social support. For example, having "someone to lean on" or "looking for ways to cheer people up" when they were feeling down. As would be expected, both giving and receiving social support correlated to lower reported negative psychosocial outcomes. However, when the researchers conducted a series of fMRI neuroimaging tests to explore the neural mechanisms of how specific brain areas were affected by giving versus receiving social support, they found that giving ultimately had greater brain benefits than receiving. In a dog-eat-dog world, that often seems to be driven by Machiavellian behavior, it’s reassuring to know that from an evolutionary perspective our brains are wired to feel rewarded more for kindness and selflessness than for meanness and selfishness.
BRAIN AREAS THAT BENEFIT FROM GIVING SOCIAL SUPPORT 1. REDUCED STRESS-RELATED ACTIVITY IN DORSAL ANTERIOR CINGULATE CORTEX, RIGHT ANTERIOR INSULA, AND RIGHT AMYGDALA. 2. GREATER REWARD-RELATED ACTIVITY IN LEFT AND RIGHT VENTRAL STRIATUM. 3. GREATER CAREGIVING-RELATED ACTIVITY IN SEPTAL AREA. In all of these brain areas, fMRI scans
caregiving. In a press release, the
As Bill Withers reminds us in his
showed specific activation when a
authors stated, "These results add
classic song, "Lean on Me", there
participant was giving support, but
to emerging literature suggesting
are times in each of our lives when
not when receiving support. For
that support giving is an overlooked
we'll need the help of others,
example, the researchers found
contributor to how social support can
and there are times that we're in
that while performing a stressful
benefit health. The findings question
a position to offer social support.
mental math task, participants who
the conventional idea that the health
Withers sings, "Lean on me when
gave the most support had reduced
benefits of social support mainly
you're not strong. And I'll be your
activation in brain areas related
reflect received support.
friend, I'll help you carry on. For it
to stress responses. However, the
won't be long, 'til I'm gonna need
person receiving support on a math
At the level of the brain, only
problem didn't display activation in
support giving was associated with
stress-related brain regions.
beneficial outcomes by reducing
Obviously, it would be unbalanced
activity
threat-
to constantly be giving social support
Also, giving social support was
related regions during stressful
without ever graciously receiving
associated with increased activity
experiences. Giving support, on the
help, and vice versa. Another study
in a brain area that functions as
other hand, allows an individual to
from September 2015, "Neural
part of the reward system during
control when and how support is
Correlates of Gratitude," found that
an "affiliative" task. These changes
given...[and] may result in more
gratitude has very distinctive brain
within the brain help to explain
effective stress reduction."
benefits for the receiver of social
in
stress-and
why altruism and giving support has multiple health benefits.
somebody to lean on.”
support. The University of Southern Generosity and Gratitude Create
California
(USC),
researchers
an Upward Spiral of Well-Being
used fMRI brain imaging to map
On a neurobiological level, this
The findings of this new study
the neurobiological correlates of
research pinpoints specific ways
suggest that the overall health
gratitude and found that gratitude
that when you help others, you’re
benefits of giving social support
correlated with brain activity in
also helping yourself. The rewards of
have specific roots in various brain
the anterior cingulate cortex and
giving and receiving social support
regions. The findings also suggest
medial prefrontal cortex.
creates the ultimate win-win situation.
that giving support is part of a
It’s always encouraging when the latest
When someone in need receives
feedback loop that makes giving
neuroscience confirms the possibility
help, he or she benefits directly from
social support rewarding to the
of creating an upward spiral of well-
the social support; simultaneously, the
giver. This is a generous biological
being for all parties involved through
giver benefits in specific brain regions
design that is probably key to our
acts of loving-kindness, generosity,
associated with stress, reward, and
survival and well-being as a species.
and feelings of gratitude.
BECAUSE YOUR TO DO LIST IS LONG ENOUGH ALREADY, YOU CAN ENJOY THE CONVENIENCE OF HAVING A DAILY LIVING CONSULTANT HELP YOU FIND RETAIL, DINING AND ENTERTAINMENT OPTIONS IN YOUR AREA. THEY WILL DO THE RESEARCH AND CAN EVEN HELP BOOK RESERVATIONS!
NEED HELP FINDING THAT POPULAR NEW TOY? CALL US TODAY AND WE’LL HELP YOU FIND IT!
NEED HELP PLANNING HOLIDAY TRAVEL? WE CAN HELP YOU FIND HOTELS AND SERVICES, AS WELL AS BOOK RESERVATIONS!
NEED TO FIND NEW APPLIANCES TO COOK YOUR HOLIDAY MEAL? WE’LL RESEARCH MODELS YOU’RE INTERESTED IN TO FIND YOU THE BEST PRICES!
NEED TO FIND ENTERTAINMENT IDEAS FOR INCOMING GUESTS? WE CAN HELP FIND ACTIVITIES IN YOUR AREA,
SPEND YOUR TIME BEING MERRY AND TAKE ADVANTAGE OF THIS SERVICE BY CALLING 877-853-4701!
TAKE ADVANTAGE OF YOUR HEALTHCARE RESOURCES It doesn’t take X-Ray vision to see that you may be overpaying. Medical imaging costs can vary by as much as four times between facilities. That is like paying $2,000 at one place, and $500 just down the street! While hospitals may seem like the most convenient option, they are rarely the most cost effective.
YOU CAN USE THE COMPASS HEALTH PRO WHENEVER YOU NEED HEALTH CARE ASSISTANCE, INCLUDING:
Finding a doctor or hospital, including information on provider ratings and certifications as well as hospital cost and quality information. Scheduling appointments, and obtaining medical records. Shopping for the best prices for medical services such as X-rays, MRIs, lab tests, surgeries and even prescription drugs. Understanding your healthcare bill and your Explanation of Benefits from Blue Cross Blue Shield. Understanding how the JE Dunn medical plan works, and different care options you might have; your Health Pro can even help you compare the JE Dunn plan to other options you have to ensure you are choosing the best plan for your family’s needs.
CONTACT THE HEALTH PROS AT COMPASS TODAY! 1-800-513-1667 OR EMAIL ANSWERS@COMPASSPHS.COM
10
MYPLATE H E ALTH Y
Holiday Makeovers
s
THE HOLIDAYS ARE OFTEN FILLED WITH TIME-HONORED TRADITIONS THAT INCLUDE SOME OF OUR FAVORITE MEALS AND FOODS. AS YOU CELEBRATE, THINK OF LITTLE CHANGES YOU CAN MAKE TO CREATE HEALTHIER MEALS AND ACTIVE DAYS.
1. CREATE MYPLATE MAKEOVERS
6. TWEAK THE SWEET
Makeover your favorite holiday dishes.
For dessert, try baked apples with
Use My Recipe on SuperTracker to
cinnamon and a sprinkle of sugar instead
improve holiday recipes and get healthier
of apple pie. Invite your guests to make
results. Go to the USDA SuperTracker to
their own parfait with colorful sliced fruit
get your recipe makeover today!
and low-fat yogurt.
2. ENJOY ALL THE FOOD GROUPS AT YOUR CELEBRATION
7. BE THE LIFE OF THE PARTY
Prepare
Focus on fun and enjoy the company of
whole-grain
crackers
with
hummus as an appetizer; add unsalted
Laugh, mingle, dance, and play games. others.
nuts and black beans to a green-leaf table; use low-fat milk instead of heavy
8. MAKE EXERCISE A PART OF THE FUN
cream in your casseroles. Share healthier
Make being active part of your holiday
options during your holiday meal.
tradition. Have fun walking and talking
salad; include fresh fruit at the dessert
with family and friends after a holiday
3. MAKE SURE YOUR PROTEIN IS LEAN
meal. Give gifts that encourage others to
Turkey, roast beef, or fresh ham are lean
DVDs, running shoes, and reusable
protein choices. Trim visible fat before
water bottles.
practice healthy habits such as workout
cooking. Try baking or broiling instead of frying. Go easy on sauces and gravies.
9. ENJOY LEFTOVERS Create delicious new meals with your
4. CHEERS TO GOOD HEALTH
leftovers. Add turkey to soups or salads.
Quench
Use extra veggies in omelets, sandwiches,
your
thirst
with
low-calorie
options. Drink water with lemon or lime
or stews. The possibilities are endless!
slices. Offer seltzer water with a splash of 100% fruit juice.
10. GIVE TO OTHERS Spend time providing foods or preparing
5. BAKE HEALTHIER
meals for those who may need a little
Use recipes with unsweetened applesauce
help. Give food to a local food bank
or mashed ripe bananas instead of butter.
or volunteer to serve meals at a shelter
Try reducing the amount of sugar listed
during the holiday season.
in recipes. Use spices such as cinnamon, allspice, or nutmeg to add flavor.
SPIRAL-WHAT?!?
TYPES OF SPIRALIZERS There are several types on the market that you can choose from. Depending on how much space you have
FOR THOSE OF US THAT STRUGGLE TO EAT VEGGIES WITH EVERY MEAL, TURNING THEM INTO NOODLES CAN HELP MAKE THEM TASTIER AND EASIER TO ADD TO A MEAL. THE VEGGIES TASTE BETTER BECAUSE THE SURFACE AREA INCREASES AND THE VEGETABLE CAN HOLD MORE DRESSING AND FLAVORING. Turning veggies into noodles helps people stay away from the simple carbohydrates of rice or gluten pasta. It increases nutrition while decreasing the empty calories you want to avoid. This in turn, helps people lose weight, stay healthy, and keep fit. Also, making veggie noodles helps save time in the kitchen. Spiralizing is much faster than chopping, and significantly faster than boiling water and making the wheat noodles. If you are crunched for time, try packing zucchini noodles with a pre-made pesto and pine nuts for lunch. It takes about 2 minutes to make and pack and always satisfies.
in your kitchen, and how you prefer to use the tool, there are generally 3 types of spiralizers:
HAND-HELD SPIRALIZER These vegetable spiralizers are a handheld devices that look very similar to pencil sharpeners – but larger. Handheld spiralizers are great for vegetables that have small diameter. For spiralizing larger pieces of vegetables, you should check out horizontal or vertical spiralizers.
HORIZONTAL SPIRALIZER As opposed to the handheld ones, horizontal spiralizers have a diameter big enough to allow you to make veggie noodles in larger quantities. These ones are the size of a large toaster, and can easily handle all types of vegetables. Horizontal spiralizers come with more than one blade, and they are perfect if you have room in your kitchen.
VERTICAL SPIRALIZER Vertical spiralizers are very similar to the horizontal ones, with one important difference – the vegetable is placed on top of the blade. Some say that these spiralizers hold the veg more steadily and produce less waste. But, they are somewhat smaller in diameter.
HOW TO MAKE SPIRALIZED VEGGIES Those delightful dishes of veggie and fruit salads that you watch on TV and order in restaurants can be easily made with vegetable spiralizer. The spiralizer significantly reduces the vegetable’s shaping and cutting time when you cook. That’s why it is widely used by all types of people - from the occasional hobbyist and home cooks to professionals. But how you can start preparing delightful meals with a veggie spiralizer? The process is pretty simple. If you have a handheld spiralizer, you simply wash the vegetable and place it into the device. Then, you just manually twist it for the noodles to come out the other end. Most hand-held devices have two sides that allow you to create thick and thin spirals. For horizontal and vertical spiralizers, you’ll need to position the vegetable on the blade and crank out veggie noodles from your favorite vegetables. Normally, these spiralizers come with more than one blade. This allows you to experiment and make noodles in different shapes.
WHAT TO LOOK FOR WHEN BUYING SPIRALIZER There are number of thigs that you should look into before you decide on a spiralizer. Right off the start, the spiralizer needs to create thin veggie spirals – regardless of their shape, and produce low levels of waste. Below are important specs to look for:
STABILITY, STRENGTH AND DURABILITY
choice.
When cutting things in general,
When
stability is one of the most
vegetable spiralizers, a set of
important things. The spiralizer
add-ons are always welcome
needs to be stable and hold the
– as they allow you to test
vegetable firmly while it’s being
different recipes and use your
shredded.
also
creativity. For example, having
needs to be powerful enough
few different shaped blades
to create ribbons from harder
can help you experiment with
vegetables as well. When these
your veggie spirals.
The
device
two things are met, it needs to be durable - while keeping its
USEFUL ADD-ONS we’re
talking
about
EASE OF USE When it comes to ease of use,
strength and stability.
the spiralizer needs to allow
ERGONOMIC PROPERTIES you to attach the vegetables Ergonomic properties apply to
easily. Also, it needs to work
the spiralizer’s design. It needs
pretty smooth and fast without
to be compact and ideally, with
requiring too much twisting
removable components - which
force. If you’re preparing a
make the cleaning process a
salad in larger quantities on a
lot easier. When it comes to
device that requires too much
compact
twisting or cranking, you can
design,
handheld
spiralizers are the number one
get tired pretty fast.
"HEALTHY" HOLIDAY FOOD TO AVOID (AND HEALTHIER FOODS TO EAT INSTEAD) Our friends at Eating Well have put together an extensive list
CLICK HERE
of foods that may trick you this season, and provided healthier alternatives for you to try instead.
DECEMBER EAP WEBINAR
WHAT TO LOOK OUT FOR AS OUR LOVED ONES AGE Those of us who have senior loved ones in our lives want to be sure they’re well-cared for. This webinar will address some of the challenges elders face as they age, and solutions that we, as caregivers, can put into place from near or afar. We will discuss common eldercare issues and which eldercare systems can best address these concerns. There will also be an opportunity at the end of the session to address more individualized concerns. DATE: Tuesday, December 20th, 2016
TIME: 12:00 PM (Eastern) & 3:00 PM (Eastern)
12:00 SESSION
3:00 SESSION
You will need the following information to access the webinars: USERNAME: JEDunn
PASSWORD: EAP
To view the upcoming 2017 webinar schedule or to view recorded 2016 webinars, you can visit JE Dunn’s Saint Luke’s EAP site.
HOW CAN WE HELP YOU?
Jenny Edwards
If you would like some help with your goals or just have a question, JE Dunn’s Health Enhancement Coordinator Jenny Edwards, is always available to assist any JE Dunn employee, regardless of location, for personal and 100% confidential, wellness coaching including fitness assessments, nutrition planning, blood pressure monitoring, physician referrals, and other helpful services. She is also available to provide wellness-related classes or lunch & learns, and assist with office wellness program development. You can reach her via email at healthenhancementcoordinator@jedunn.com or phone at 816-292-8615. Her office hours are Tuesday – Thursday 8 a.m. – 4 p.m.
TELL US A STORY! Our team is working to seek and find uplifting and educational stories, but we’ll need your help! If you have a story you would be willing to share, or if you know of events being hosted in your area, please let us know. You can reach out to Jenny Edwards at healthenhencementcoordinator@jedunn.com or Keli Schneider at keli.schneider@jedunn.com with any story ideas.