®
Walking is the ideal
exercise for just about
everyone. Put 1 foot in
front of the other — it’s
that simple. Here’s how:
STEP 1: Warm up and stretch:
• As you begin walking, do a 5-minute warm-up walk using your
largest muscles repeatedly (such as arm swings and back rotations)
prior to brisk walking.
• Stretch right after your walk while your muscles are still warm.
Never stretch a cold muscle.
• Keep shoulders back, head up and chest lifted. Never slouch
forward.
• Allow your arms to swing naturally. Don’t clench your fists.
STEP 2: Dress right:
ear well-fitting walking shoes with a flexible, cushioned sole and
•W
•
•
plenty of toe room. Socks made of breathable fabric keep feet dry
and free of blisters.
W
ear nonbinding, weather-appropriate clothing, indoors or out.
Carry a water bottle.
Apps and wearable devices can help you monitor your physical
activity.
STEP 3: Start slowly:
• If you’re not used to exercising, don’t expect too much right away.
•
Start by walking at a moderate pace for just 10 minutes. Goal:
Walk most days of the week, even if it’s just for a few minutes.
As you get used to walking, increase speed, distance and time, or
carry hand weights. Try walking uphill or take a challenging nature
hike.
STEP 4: Stay safe:
• Carry your smartphone for emergencies only (phone use while
walking can distract you from potential hazards, such as traffic).
• Know where you’re going and stay aware of your surroundings.
Walk with others. If walking at night, stay in well-lit, wellpopulated areas. Let family members know your route.
QuikQuizTM:
Be Kind to
Your Kidneys
NC
WALK
Your Way
to Fitness
EALTH
E
H
3.2016
March is B S E R V A
Kidney Month.
O
How much do you know about chronic kidney disease?
Test your knowledge:
1. The primary function of your kidneys is controlling
urination.
❑ True ❑ False
2. Type 1 and type 2 diabetes are major risk factors for
developing kidney disease.
❑ True ❑ False
3. Kidney disease often goes undetected until it's very
advanced.
❑ True ❑ False
4. Following a Mediterranean-style diet can fight chronic
kidney disease.
❑ True ❑ False
>> Answers on the other side.
My Nose, My Allergies
Nasal allergy, or allergic rhinitis, causes inflammation of the
nasal membranes. The allergic reaction produces antibodies that
in turn release histamines that trigger stubborn symptoms —
sneezing, itching, nasal congestion, watery eyes and runny nose.
Seasonal allergic rhinitis (hay fever) is
most often caused by pollen from trees, grasses
and weeds carried in the air during different
times of the year in different parts of the globe.
Perennial allergic rhinitis
occurs year-round, typically
triggered by indoor allergens. Most common
offenders: animal dander, mold spores, dust
mites and cockroach particles.
If you have symptoms of nasal allergy — seasonal or
year-round — talk to your health care provider, who can
recommend a variety of prescription medications and
over-the-counter symptom relievers, including:
Antihistamines — they help relieve sneezing, itching and runny
nose. They work best taken routinely during allergy season and
before symptoms take control.
Decongestants — they narrow the blood vessels
and reduce blood flow in the affected area to relieve
congestion and improve breathing. They come in oral
tablets, eye or nose drops and sprays.
is a major component
of mental wellness.”
— Abraham Maslow
E
EALTH
OB
March is Nutrition Month.
NC
in the present moment
H
“The ability to be
S ER VA
Master Your Plate
By Cara Rosenbloom, RD
When you want advice
about healthy eating,
food guides and charts
can be confusing and
difficult to use. Instead,
focus on your plate at
each meal. Here’s what
it should look like:
Proteinrich foods
= ¼ PLATE
Grains
= ¼ PLATE
Vegetables
and fruit
= ½ PLATE
>>> Fill half the plate with vegetables and fruit. This may be raw
vegetables, salad, or steamed, broiled, roasted or stir-fried options. Anything goes!
>>>
Colonoscopy:
A Lifesaver
Fill one-quarter of the plate with protein-rich foods: Lean
meat, poultry and fish are all good options, but you can also mix things up with
tofu, lentils, beans, Greek yogurt, cheese, eggs, nuts or seeds.
Colorectal cancer usually starts with a slowgrowing polyp on the lining of the colon or
rectum. Screening with a colonoscopy can detect
these polyps and remove them before they turn
cancerous.
whole-grain pasta, quinoa, buckwheat or oats.
The colonoscopy involves viewing the entire
colon with a long, flexible, lighted tube. It’s
recommended every 10 years after age 50, or
earlier or more frequently, depending on your
personal health history.
Many people dread and avoid this lifesaving
procedure, particularly because of the pre-exam
preparation. You’ll switch to an eating plan a few
days before the exam that helps cleanse the bowel.
Follow your health care provider’s instructions to
the letter.
>>> Fill the remaining one-quarter with grains: Try brown rice, 100%
Sticking with this plate method can ensure you get plenty of vegetables and fruit,
and limit starchy, refined white carbohydrates or fatty meats.
But what if you’re eating a mixed meal that
doesn’t have clearly divided plate portions?
Think about the ingredients in your dish and
decide what’s missing. For example, if your
salad is mostly vegetables, add some chicken
breast and a scoop of cooked quinoa.
The plate model works for breakfast, too.
Great combos include cereal, milk and fruit or
eggs with toast and tomato.
QuikQuizTM: ANSWERS >> Continued from the other side.
Then, the day before the exam, you begin
drinking a powerful bowel-clearing substance.
Coping with the resulting diarrhea is the most
difficult part. The process takes about 16 hours.
However, clearing the bowel as much as possible
helps ensure the polyps aren’t missed in the exam.
1. False — Your bladder controls urination. Kidneys remove waste and toxic
Set aside enough time to complete the prep
without interruptions. Arrange for the privacy you
need for cleansing with as little stress as possible.
3. True — Only as kidney disease worsens are you likely to feel sick and weak
EALTH
OB
NC
E
H
All things considered, a colonoscopy is
well worth the effort.
S ER VA
March is Colorectal Cancer
Awareness Month.
byproducts; control body fluids and red blood cell production; and help
regulate blood pressure.
2. True — Other risk factors include being 60-plus, having high blood pressure
and a family history of kidney failure, and overusing pain relievers.
from symptoms such as anemia, weak bones and nerve damage. Chronic kidney
disease (CKD) can lead to kidney failure; early detection and treatment can
often keep it from getting worse.
4. True — Study results: Dietary patterns following the Mediterranean plan
were linked with a 50% lower risk of CKD and a 42% lower risk of rapid
kidney function decline. This diet includes a high intake of fruits, vegetables,
fish, legumes and heart-healthy fats.
Smart Moves toolkit is at www.personalbest.com/extras/16V3tools.
3.2016
TopHealth® is published to provide readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended to serve as a substitute
for professional advice. Executive Editor: Susan Cottman. Medical Editor: Zorba Paster, M.D. Sources available on request. © 2016 Ebix Inc. All rights reserved.
Unauthorized reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. Personal Best® ... A Learning Solution powered by Oakstone®.
2700 Corporate Drive, Suite 100, Birmingham, AL 35242 • 800-871-9525 • fax 205-437-3084 • e-mail: editor@personalbest.com • website: www.personalbest.com.
GET WELL, STAY WELL NEWSLETTER
YOUR GUIDE TO HEALTHY LIVING
When it comes to snacking and quick meals, packaged foods are easy and convenient. However,
they typically contain high amounts of fat, salt and/or sugar and they often lack essential vitamins
and minerals.
To ensure you are getting in all essential vitamins and minerals, strive to get 80% of your diet
through WHOLE foods. Vegetables, fruits, whole grains, lean sources of protein, such as beans,
legumes, fish, skinless poultry, and low fat dairy products are all examples of whole foods.
When you do choose packaged snacks and foods, try to pick options that are minimally processed
and make sure they fit into your daily balanced diet. Below are some general guidelines to help
you choose better packaged food options when you are at the grocery store.




DON’T BELIEVE THE FRONT OF THE BOX!
Advertisements can be misleading. Companies label
products with terms like “natural,” “fresh,” “farm
fresh,” “wholesome,” or “nutritious” to draw in
consumers. These terms are not strictly defined by
the FDA and can be placed on almost any product.
Serving size: 3/4 cup
Flip the package over and ALWAYS check the
2 servings = 1 1/2
ingredient list and nutrition facts. Try to purchase
cups = 18g sugar!
products with the fewest amount of ingredients and The American Heart
recognizable ingredients. Compare nutrition facts
Association
recommends
no
and choose products that are lower in fat, sodium,
*Sources of added sugar
more than 24g of
and sugar.
are underlined in red.
added sugars for
Check the serving size. Often times, products will
women and 36g for
men each day.
have a very small serving size. The serving size for
most cereals is 1/2 cup to 1 cup when realistically,
individuals will consume at least double that amount.
Avoid trans fats. Trans fats are no longer recognized as safe, however, they will still appear in processed foods
until June of 2018. Keep trans fats out of your diet by checking for partially hydrogenated oils in the ingredient
list. Common foods that still contain partially hydrogenated oils include the items below.
Stick Margarine
Non-Dairy Coffee Creamer
Frozen Meals
Baking Mixes
Microwave Popcorn
Pudding Cups
Canned Frosting
Bread Crumbs
Tortilla Shells
Pie Crusts
Ice Cream
Crackers
Common Nutrition Claims and What They Mean










Low Calorie - 40 calories or less per serving
Low Sodium - 140mg or less sodium per serving
Calorie Free - less than 5 calories per serving
Fat Free or Sugar Free - less than 0.5g of fat or sugar per serving
Trans Fat Free: less than 0.5g trans fat per serving
No Sugar Added - no sugar or sugar-containing ingredient is added during processing
High in _____ - provides 20% or more of the % daily value of a specified nutrient per serving
Reduced _____ - at least 25% less of the specified nutrients or calories than the original product
Good Source of _____ - provides at least 10-19% of the % daily value of a particular nutrient per serving
Good Source of Fiber - contains 2.5 to 4.9g of fiber per serving
Ranch-Style Popcorn
Recipe by Abby Silvester, RD, LD
Ingredients
Directions






1. Mix all of the seasonings together in a medium
sized bowl.
2. Add the olive oil to the seasonings.
3. Add the popcorn and toss to coat it with the oil
and seasonings.
3 cups air popped popcorn
1 tablespoon extra virgin olive oil
1/4 teaspoon onion powder
1/4 teaspoon dried dill weed
1/8 teaspoon garlic powder
1/8 teaspoon ground black pepper
Nutrition Facts
Total Servings - 1
Per 3 cups popcorn as prepared
Calories: 212 / Total Fat: 15g / Saturated Fat: 1.8g / Sodium: 2mg / Carbs: 19g / Fiber: 3.5g / Protein: 3g
Cinnamon Sugar Popcorn
Recipe by Abby Silvester, RD, LD
Ingredients
Directions




1. Mix the cinnamon and sugar together in a
medium sized bowl.
2. Add the canola oil to the seasonings.
3. Add the popcorn and toss to coat it with the oil
mixture.
3 cups air popped popcorn
1 tablespoon canola oil
2 teaspoons sugar
1/4 teaspoon cinnamon
Nutrition Facts
Total Servings - 2
Per 1.5 cups popcorn as prepared
Calories: 125 / Total Fat: 2g / Saturated Fat: 0.5g / Sodium: 1mg / Carbs: 14g / Fiber: 2g / Protein: 3g
For more information, contact Be Well Solutions at (888) 935-7378 or info@bewellsolutions.com.
©Copyright Be Well Solutions, 2016
Signs that You Need an Eye Exam

Changes in vision or visual problems such as
floaters, flashes or blind spots.

Eye pain, persistent itching or discharge.

Frequent headaches.

Your last eye exam was more than 2 years ago.
For more information, contact Be Well Solutions at
(888) WEL-SERV or info@bewellsolutions.com.
©Copyright Be Well Solutions, 2016