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Health & Wellbeing A Newsletter to Provide Information and Health Tips for Enrollees INSIDE THIS ISSUE New Shocking Study ����������������Page 2
New Findings ����������������������������Page 2
Healthy Recipe of the Day: �����Page 3
Lemon Mint Vinaigrette
Going to the Doctor ����������������Page 3
10 Essential Tips: ��������������������Page 4-5
The Basics to Practice Every Day
Tips for Eating Out ����������������Page 6-7
Quote of the Week ������������������ Page 8
Health and Wellbeing Vol. 6 2013
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Tip of the Week!
epending on your age, level of conditioning, and your fitness goals, you should train in a particular heart-rate zone. Beginners should try to elevate their heart rate to 50%-60% of their maximum while intermediates and advanced should shoot for 70%-85% of their max. The higher your heart rate, the more calories you will burn and the more fit you can become, says Ford. To figure your maximum heart rate, simply subtract your age from 220. For example, if you’re 30 years old, you would have a maximum heart rate of 190. To work at 70% of your
Dr. Richard Ford UCLA Physical Therapist
maximum heart rate, you would shoot for a heart rate of approximately 133 beats per minute (0.7 x 190). You can also count bpm (beats per minute) in 10-second increments and then multiply by six.
Specialtip Proper breathing technique is extremely important during training. Breathing supplies oxygen to the muscle cells, which is essential for muscle contraction, and helps deliver energy and build the muscle. Make sure to exhale when you lift the weight and inhale when you lower it.
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New Shocking Study Chocolate may contribute to a healthyy diet and could be one of your dietary weapons for fighting cancer and heart disease, according to scientific research
AB C “Eating your 10 servings a day of fruits and veggies (remember what Mom and Grandma used to harp on?) could be the best way to increase antioxidant capacity.”
of new findings
A. Spas for the New Millennium
More and more hospitals are developing wellness centers that consist of a large variety of fitness machines, whirlpools, lap pools, running tracks and individual health analysis testin1g. We predict these unisex centers will replace the typical gender oriented “pampering spa’ that were once the domain of rich women. More and more HMO’s and insurance companies are seeing the value of preventive medicine.
B. New Sugar Substitute Approved by FDA
More sucralose-sweetened products are becoming available on grocery-store shelves since last year’s approval by The Food and Drug Administration of Splenda (sucralose) approved in a decade. Advantages claimed over other sugar substitutes are no bitter aftertaste and sweetness retention when used in cooking.
C. Antioxidant Rich Foods Now that everybody’s loading up on Vitamin C and E for their proven antioxidant effects, studies show that the best antioxidant dosages are not necessarily in pill-form. Eating your 10 servings a day of fruits and veggies (remember what Mom and Grandma used to harp on?) could be the best way to increase antioxidant capacity. Although all fruits and veggies have them, the best foods for antioxidants are cauliflower, peas and oranges. Amer. Journal Clinical Nutrition, 1998.
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HEALTHY RECIPE OF THE DAY
Lemon Mint Vinaigrette
The fresh flavors of lemon and mint combine to make a lively dressing without the additives, saturated fat or excess sugar that is found in most bottled dressings. Try it as a marinade for fish or chicken, too.
Makes ~3/4 cup Ingridients: Method: 1/3 cup lemon juice 1 T Dijon mustard 1 tsp sugar 1 clove garlice, minced 1/4 cup extra-virgin olive oil 1/3 cup chopped fresh mint 1/8 tsp salt Fresh ground pepper to taste
1. Whisk lemon juice, mustard and garlic in a small bowl until blended. 2. Slowly add oil in a steady stream, whisking until blanded. Stir in mint, salt, and pepper.
Nutritional Information per 2 T serving: Calories 80 Carbs 2 g Saturated fta 2 g Fat 8 g Protein 0 g Sodium 114 mg Fiber 0 g Cholesterol 0 mg
Going to the Doctor These are things that patients forget to do that make their visit to the doctor less satisfying and successful. Write down your questions. Ask your question again if you don’t understand the answer thoroughly. Bring a piece of paper and a pen to write down the answers to your questions. Jot down some of the details of your problem so you’re sure to mention them. Details are simply very frequently forgotten. Bring your medication bottles, including over-the-counter medications and vitamins. Be realistic. If you have a number of questions or multiple concerns, it may take more than one visit to accomplish it. Be honest. Think about what you’re going to say. This will make your explanation of your problem or question more clear. Health and Wellbeing Vol. 6 2013
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Essential
Health Tips
Basics
The Every Day
to Pra
1. Move More
2. Cut Fat
3. Quit Smoking
Make it a daily challenge to find ways to move your body. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it’s a stress buster. Think ‘move’ in small increments of time. It doesn’t have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that’s great when you’re up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha….Then do it!
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!
Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products. Recently, we’ve seen a surge in smoking in teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Warn your children of the false romance or ‘tough guy’ stance of Hollywood smokers. Thought for the day: Give up just one cigarette.... the next one
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actice 4. Floss Your Teeth Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it’s because people who floss tend to be more health conscious than people who don’t? Thought for the day: Floss and be your body’s boss.
5. Wear Seat Belt Seat belts help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up. Health and Wellbeing Vol. 6 2013
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6. Reduce Stress
9. Pollution Free
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach, listen to music; . Count to ten before losing your temper or getting aggravated. Thought for the day: When seeing red, think pink clouds…. then float on them.
If you can’t live in a smogfree environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in airconditioning when air quality is good. Thought for the day: ‘Smoke gets in your eyes’… and your mouth, your nose and your lungs as do pollutants.
7. Avoid Excessive Drinking
10. Know Your Parents Well
Recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.
8. Keep a Positive Mental Outlook There’s a connection between living well and having a cheerful outlook on life. Thought for the day: You can’t be unhappy when you’re smiling or singing.
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn’t mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these tips for healthy living and you can better control your own destiny.
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Tips For E
Many patients have found themselves very capabl old habits when it’s time to eat out. During the pa come more aware that many of their patrons are to feel uncomfortable about ordering a baked po can and should, make special requests for fo
Keep the following tips in mi • Entrees covered with sauces, as well as creamy dressing, thick soups and casseroles should be avoided because they are usually rich in fat. • Order a low-fat appetizer and a salad. Specify that it come with your partner’s entree. • Avoid fried foods. Choose baked, broiled, boiled, roasted, steamed and grilled. • Club soda, herbal tea, and decaffeinated coffee are good choices of beverages at a meal, as is a glass of ice water with a wedge of lemon or lime. • Sourdough, whole-wheat, rye and French breads are lower in saturated fats than biscuits, white bread, and dinner roles. • Salads are available almost everywhere. Order salads with reduced-calorie salad dressing. Choosing your meal from the salad bar is a good source of good foods (omitting the occasional fat-laden salads and salad dressings that are sometimes there!). • Ask to have sauces and gravies omitted, or “on the side”. • Look for items labeled “heart-healthy” on the menu
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Eating Out
le of eating properly at home but quickly fall into ast 10 years or so, however, restaurants have beon restricted diets. There is absolutely no reason otato and a salad in a fine restaurant. In fact, you oods that are more appropriate to your needs.
ind when you order a meal: • Don’t be afraid to ask how a dish is prepared • Substitute low-fat choices (steamed vegetables for creamed sauces, baked potatoes for french fries, etc.). • Avoid items described with terms like battered, creamed, au gratin, scalloped, breaded. Good terms include au jus, poached, steamed, baked, etc. • Pizza: Choose thin-crust, avoid meat toppings and get small amounts of cheese (if you pat the top of a pizza with a napkin, this will soak up a lot of extra fat). • Pastas: Good choices if accompanied by red marinara sauce or simple vegetables. Avoid cream or meat sauces. • Sandwiches: choose lean and not processed meat, get extra lettuce and tomato, and hold the mayo • Dessert: Order the fresh fruit. If you HAVE to have that chocolate decadence (or whatever your hot button is), split it with a companion, and make sure you cut down somewhere else. Okay, I’m feeling sorry for you, sometimes you simply cannot resist temptation . . . eat the whole thing, but feel very guilty (and make sure you cut down somewhere else).
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“He who has health has hope, and he who has hope has everything.” Arabian Proverb
Health & Wellbeing
is published by Manulife Health Insurance President: Andrew McDonagh Editors: Maesa Putra, Parker Howland Kathryn Niemiroski For additional copies, contact: Manulife Health Insurance 235 Rhodeo Drive Los Angeles, CA 91331 Tel: (818) 550-2027 Fax: (818) 550-9159 Email: manulife@health.com www.manulifeinsurance.com
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