Pride Jan. 2020 Updated by ojrdsd

J A N U A R Y

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WILDCAT PRIDE

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HEALTHY YOU! Build inner and outer strength with wellness tips and information

Your Source for a Happy and Healthy Lifestyle

JANUARY 2020

THIS EDITION FEATURES:

Getting Back in the Swing of Things

Keeping a Food Journal FOODS TO

EMBRACE TA K E C A R E OF YOUR

MENTAL HEALTH

BROUGHT TO YOU BY

MASSAGE AS

MEDICINE TIPS FOR

FINANCIAL RESOLUTIONS

Getting Back in the Swing of Things The new year is a time of good intentions. For many that means starting a new exercise routine or getting back to working out after a holiday lull. It’s important to keep your commitment to being physically active and healthy throughout the entire year. Here are five tips to help you stick to your exercise routine: 1. Start small. Doing too much in the beginning can lead to burnout. Start out at a pace that’s right for you, and build up gradually.

4. Find a partner. The social aspect of exercise can make working out more enjoyable, and it provides accountability.

2. Make it fun. Find an activity you enjoy. Do you like moving to the beat of music? Check out a dance-inspired workout class. Love the outdoors? Try taking a hike.

5. Reward yourself. To help keep you motivated, set goals and reward yourself for achieving them.

3. Set a time. We’re all busy, so it often seems hard to find time to work out. Set aside some time on your calendar to work out. You are more likely to stick with something if you schedule it.

ourn Keeping a Food J

nal can help eping a food jour ke at th s ow sh h keeping a Researc h weight as not uc m as e ic tw a good people lose od journal is also fo A t. ea u yo t track record of wha weight. Keeping y th al he a n ai nt your eating way to help mai you understand lp he n ca t ea u choices. of what yo aking better food m in d ai n ca ch patterns, whi record at allow you to th e bl la ai av ps ap also do the trick. There are many r notebook can la gu re a t bu , e following: your food be sure to note th , od fo ur yo ng When tracki ods te the specific fo ca di In g. n ti ea uding any • What you are consuming, incl e ar u yo s ge ra and beve . sings, and sauces condiments, dres your your food or do re su ea M t. ea u • How much yo e portion sizes. at m ti es best to cluding when you eat, in te ca di In t. ea • When you ks. This can dinner, and snac h, nc lu t, as kf of day. brea oblematic times pr to in t gh si in provide iary/ Sources: keeping-a-food-d or.org/nutritionct do ily 80 m 70 /fa 61 s:/ http med/18 i.nlm.nih.gov/pub https://www.ncb

RECIPE:

SALMON IN FOIL Two pounds of salmon Extra virgin olive oil, separated into 1/2 tablespoon and 1 tablespoon 4 sprigs of fresh rosemary One lemon, sliced thin Salt and pepper to taste

Heat oven to 375 degrees. Roll out one large piece of aluminum foil (twice the size of the salmon). Drizzle 1/2 tablespoon of oil in middle of foil, and place salmon on top. Add salt and pepper, and drizzle with remaining oil. Place lemon slices and rosemary on top of salmon. Wrap the rest of the foil around the salmon. Bake for 15-20 minutes. Enjoy!

TA K E C A R E OF YOUR

MENTAL HEALTH

It’s important to take care of your mental health — how we act, feel, and think is all affected by it. Mental health includes emotional, psychological, and social well-being and determines how we handle stress, relate to others, and make choices. Here are five ways to maintain positive mental health: 1. Connect with others. 2. Develop coping skills. 3. Exercise. 4. Get adequate sleep (adults need at least 7 to 9 hours per night). 5. Seek professional help when needed. Maintaining good mental health is just as important as physical health. If you think you need additional support, mental health services may be available to you through your health insurance plan or your company’s Employee Assistance Program (EAP). Source: https://www.mentalhealth.gov/basics/what-is-mental-health

FOODS TO

EMBRACE There are countless books, eating plans, articles, and news stories devoted to food and nutrition. Making smart food and nutrition choices can be confusing with all the information thatâ&#x20AC;&#x2122;s available. The Dietary Guidelines for Americans provides nutrition information and advice that can help you make healthy choices about food and beverages. Here are examples of foods to eat and which ones to avoid to nourish your body.

Foods to embrace

Examples

Foods to avoid

Examples

High-quality protein

Fish, nuts, and lean meats

Processed junk food

Bacon, pepperoni, and sausage and most fast food meals

Healthy oils

Avocado oil, canola oil, flaxseed oil, grapeseed oil, olive oil, sesame oil, and walnut oil

Artificial trans fats

Baked goods, fried foods, frozen pizza, and margarine

Vegetables and fruits

Apples, avocados, blueberries, broccoli, kale, oranges, and tomatoes

Sugar

Candy, fruit punch, ice cream, pastries, and soda

Whole grains

Barley, brown rice, oats, quinoa, and whole grain breads and pasta

Refined carbs

Pasta, sweetened breakfast cereals, white bread, and rice

Sources: https://www.healthline.com/nutrition/27-health-and-nutrition-tips#section6 https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-drinks/ https://www.healthline.com/nutrition/20-foods-to-avoid-like-the-plague#section3 https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/wholegrains-refined-grains-and-dietary-fiber https://www.everydayhealth.com/news/best-worst-oils-health/

MASSAGE AS

MEDICINE Massage isn’t just for pampering yourself. It’s often used as a complementary medicine to treat a range of medical conditions. Here are some of the benefits massage may offer: • Better sleep • Easing of symptoms of depression • Increased range of motion • Lower blood pressure • Stress reduction • Pain management

The most common massage techniques include: • Deep tissue. This technique uses more pressure and reaches muscles and connective tissue on a deeper level. It’s a good option to help relieve tight muscles and chronic muscle pain. • Swedish. This is a gentle type of full body massage, emphasizing long circular motions and kneading that can release muscle knots and help you fully relax. • Therapeutic. This type of massage targets a specific area of your body to relieve discomfort and pain.

Sources: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/massage/art-20045743 https://www.amtamassage.org/articles/1/News/detail/3124/25-reasons-to-get-a-massage https://www.healthline.com/health/types-of-massage https://www.thehealthy.com/alternative-medicine/benefits-of-massage/ https://www.healthline.com/health/types-of-massage

TIPS FOR

FINANCIAL RESOLUTIONS Taking control of your finances is a great feeling. If you’ve resolved to improve your finances this year, it’s important to set realistic goals and commit to a plan. Here are three tips for getting financially fit in 2020: 1. Budget. Create and stick to a budget to prevent yourself from overspending. 2. Spend less. Track your expenses so you have a better sense of where your money is going each month. This will allow you to determine areas where you can cut costs. 3. Pay down debt. While paying off all your debt may be difficult, a more reasonable approach may be to decide on a percentage you’d like to reduce it by, such as five or ten percent. Sources: https://www.moneytips.com/5-tips-for-making-financial-resolutions-for-the-new-year https://bettermoneyhabits.bankofamerica.com/en/saving-budgeting/setting-and-achieving-financial-goals

MONTHLY

QUIZ 1. What is the best way to stay motivated to be physically active?

2. Which food is not recommended for nourishing your body?

3. Which of the following is not a way to maintain positive mental health?

A. Start big and jump into a long, hard workout.

A. Olive oil

A. Get enough sleep.

B. Refined carbs

B. Eat a lot of carbs.

C. Whole grains

C. Work out.

B. Donâ&#x20AC;&#x2122;t have fun working out. The less fun you have, the harder you work. C. Start small and make it fun.

1. C, 2. B, 3. B

BROUGHT TO YOU BY

Independence Blue Cross is an independent licensee of the Blue Cross and Blue Shield Association. The information in this publication is meant to complement the advice of your health care providers, not replace it.Before making any major changes in your medications, diet, or exercise, talk to your doctor.

Brought to you by The Reschini Group

Don’t Fall Into This New Year’s Resolution Trap Historically, one of the top New Year’s resolutions is to lose weight. Unfortunately, many people look to fad diets and weight loss products to achieve their goals quickly. While fad diets may prove effective initially, research shows that many people don’t find long-term success with these types of diets.

• Increase the amount of sleep you get—One of the best ways to become healthier is to get enough sleep. Try to get at least seven hours of sleep, the expertrecommended amount, per night.

Lasting Lifestyle Changes vs. Quick Fixes Instead of setting a goal to lose weight fast this New Year’s, set a goal to lead a healthier lifestyle. Common lifestyle New Year’s resolutions include the following: • Exercise regularly—Aim to get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, and to do strength training exercises of major muscle groups at least twice a week. • Maintain a well-balanced, healthy diet—Try to eat a variety of fruits, vegetables, whole grains, protein-rich foods, and healthy fats. Make it a goal to incorporate more fruits and veggies into your diet.

Set Yourself Up for Success According to U.S. News & World Report, 80% of New Year’s resolutions fail. That’s why it’s so important to set yourself up for success when you’re choosing a resolution. Regardless of what you choose as your New Year’s resolution, make sure it is a “SMART” goal—one that is specific, measurable, attainable, realistic, and timely—to increase the odds that you will stick to it.

This article is intended for informational purposes only and is not intended to be exhaustive, nor should any discussion or opinions be construed as professional advice. Readers should contact a health professional for appropriate advice. © 2019 Zywave, Inc. All rights reserved.

It’s National Blood Donor Month Since 1970, National Blood Donor Month has been celebrated in January. Historically, the winter season is one of the most difficult times of the year to collect enough blood products and donations to meet patient needs. While “whole blood” donations are the most common, individuals can also make platelet, power red, and plasma donations. Donated blood is used for blood transfusions. Common scenarios in which blood transfusions are needed include the following: • Patients suffering from severe trauma following disasters and accidents • Patients receiving surgical treatments and some medical treatments, including cancer patients and patients with sickle cell disease Making the decision to donate blood can help save a life, but not everyone is eligible to donate blood. Visit the American Red Cross’ website to see if you meet the requirements to safely donate blood.

Makes: 6 servings Ingredients 3 pounds chicken pieces (skin removed) 2 cups tomatoes (chopped) 1 clove garlic (minced) ½ cup onion (chopped) ¼ cup mild canned chilies (diced) 2 cups canned pinto or garbanzo beans (drained) Preparations 1) Place chicken pieces in a large saucepan and add enough water to cover. 2) Cook until tender, about 25

minutes. 3) Remove chicken pieces from the

broth. 4) Add tomatoes, garlic, onion, and

chilies. 5) Remove chicken meat from the

bones and return meat to broth. 6) Add beans, and salt and pepper

to taste. Simmer for about 15 minutes.

This Superfood May Help Prevent Diabetes According to a four-year study, consuming legumes (e.g., beans, lentils, and peas) may help you prevent diabetes. The study tracked the health of over 3,300 patients who were at-risk of developing Type 2 diabetes, and found that those who consumed the most legumes were 35% less likely to develop diabetes. The weekly legume serving average varied between 3.35 servings and less than half a serving. The study found that those who ate just one serving per week were 33% less likely to develop Type 2 diabetes than those who consumed less than one serving per week. In addition to helping prevent Type 2 diabetes, legumes can help protect heart and brain health, promote a healthy weight, and reduce the risk of cancer. For more information, contact your doctor.

Nutritional Information (per serving)

Total calories Total fat Protein Carbohydrate

390 14 g 49 g 16 g

Dietary fiber Saturated fat Sodium Total sugars

5g 4g 460 mg 2g

Health and wellness tips for your work, home and life—brought to you by the insurance professionals at The Reschini Group

VISION CARE: FLOATERS Are you seeing tiny little specks in your field of vision? Are they small, dark, shadowy shapes resembling spots, strands of thread or squiggly lines? If so, you may be experiencing eye floaters. Floaters Floaters occur as part of the natural aging process. Usually harmless, they are more of an annoyance. Floaters are most noticeable when looking at something bright, such as white paper or a blue sky. They can be distracting, but with time may eventually settle at the bottom of the eye, becoming less noticeable. Floaters never really go away, but you can learn to ignore them, unless they become more numerous or prominent. Causes Floaters are most common in older individuals or those who are nearsighted. Patients who have had cataract or laser eye surgery may also experience an increase in floaters as a result of severe inflammation in the eye. Floaters develop as a result of changes in the makeup of the jelly-like fluid inside the eyes, called the vitreous. As you age, this gel thickens and shrinks, pulls away from the internal lining of the eye and essentially breaks down. As a result, small clumps of protein may form, and light entering the eye reflects off these particles, causing you to see floaters. Symptoms Floaters come in many shapes and sizes. You may experience only a few or several floaters at any one time, but they usually occur in only one eye at a time. It is also possible to experience a quick, arc-shaped flash of light in the corner of the eye when seeing floaters. This article is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. © 2007-2009. 2012, 2014, 2017-2018 Zywave, Inc. All rights reserved.

This “lightning flash” may occur intermittently for several weeks or months, and then simply disappear. Diagnosis If you begin to notice an increase in floaters, persistent flashing lights or a veil-like blockage of a portion of your vision, you should consult an eye care professional. These symptoms may be a sign of a rare but serious condition affecting your retina, such as a hole, tear, or detachment. Treatment Currently, there is no method available to remove floaters with surgery, laser treatment or medication. However, if your eye care professional is able to determine your floaters are related to a more serious condition, like a retinal hole, tear, or detachment, laser repair or surgery may be performed.

Health and wellness tips for your work, home and life—brought to you by the insurance professionals at The Reschini Group

WOMEN’S HEALTH: PREVENTIVE SCREENINGS, PART I

•

A baseline eye exam at age 40, then as doctor recommends until age 64.

•

Every one to two years beginning at age 65.

Women should regularly meet with their doctor to discuss their overall health, ask questions, and get preventive care. Preventive screenings help detect disease and illness earlier, often leading to faster recovery or less-severe consequences.

Hearing Test The American Speech-Language-Hearing Association recommends hearing screenings at least every 10 years until age 50, and every three years thereafter.

Bone Density Test This test measures the density of your bones (lower back, hip region, wrist, and heel) to help determine your risk of developing osteoporosis, which makes bones more fragile and likely to break. The U.S. Preventive Services Task Force recommends that women age 65 and older be routinely screened. They suggest that routine screenings begin after menopause for women with an increased risk of developing osteoporosis.

Skin Exam To check for skin cancer, your doctor will examine your skin for moles that are irregularly shaped, have varied colors, are asymmetric, are greater than the size of a pencil eraser, or have grown or changed since your last visit. You should have a skin exam every three years between the ages of 20 and 40, and annually thereafter. It is also important to check your own skin once a month.

Dental Exam The American Dental Association recommends regular dental exams to help detect tooth decay and oral cancer. Your dentist can also evaluate your bite and identify problems such as grinding your teeth or issues with your jaw joint.

Blood Pressure Screenings Healthy women with normal blood pressure (120/80 or below) should receive blood pressure screenings at least every two years.

Eye Exam Eye exams can determine whether you need glasses or contact lenses, and can identify vision problems such as glaucoma, macular degeneration, and cataracts. The American Academy of Ophthalmology recommends the following screening schedule: •

At least once in your twenties, and twice in your thirties.

This article is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. © 2007-2009. 2012, 2014, 2017-2018 Zywave, Inc. All rights reserved.

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