GET WELL, STAY WELL NEWSLETTER
YOUR GUIDE TO HEALTHY LIVING
After the holidays, many of us are ready for a clean slate in the new year. We set resolutions in the hope
of improving our health and well-being. Before you set your new year’s resolutions, use the list below to
check-in on your current health habits and get ideas for improving in 2016.
Take the Health Habits Quiz below by checking all the items that currently apply to you.
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I stay within 5 to 10 pounds of my healthiest weight.
I follow a schedule of preventive screening and exams with my physician, eye doctor and dentist.
I accumulate 30 to 60 minutes of planned exercise most days of the week.
I eat a variety of fruits (at least 2 cups) and vegetables (at least 2.5 cups) daily.
I choose whole grains more often than white, refined grains.
I choose fish, lean poultry or legumes more often than red meat or pork products.
I choose foods in their whole, natural state more often than heavily processed foods.
I drink water more often than beverages with added sugar or artificial sweetener.
I avoid alcohol or limit intake to 2 drinks a day (men) or 1 a day (women).
I do not use tobacco products or have asked my provider for help quitting.
I manage my stress in healthy ways, such as regular exercise.
I feel generally positive about life.
I use deep breathing or another relaxation technique nearly every day.
I have a network of family and/or friends for mutual support and fun.
I get 7-9 hours of sleep per day, and wake up feeling refreshed and energized.
If you checked 8 or more of the above items, you are leading a fairly healthy lifestyle. Regardless of your score, there is
almost always room for improvement when it comes to your health. You can use the items you did not check in the quiz
above to help you choose a health goal you want to achieve in 2016.
PLEASE NOTE: The information contained in the quiz above should not be used to determine your current health status.
You can work with your primary care physician if you have any questions.
You can maintain your good health by working on
one health goal at a time instead of trying to make
multiple changes all at once. You can use the
S-M-A-R-T goal system below to help you stay on
track throughout the year.
Specific - Your goal should focus on exactly what you want to
change. The goal should be written as a behavior you can
control.
Measurable - Your goal should be written in a way that helps
you keep track of your success over time.
Action based - Your goal should call for a change in behavior.
You can add a new good behavior or replace a bad habit
with a healthy one.
Realistic - Your goal should be attainable. This does not
mean it should be easy, but it should allow for occasional
slipups and success with good effort.
Time Limited - You should set a timeline for measuring,
accomplishing, and evaluating your goal.
Be Well Solutions has a variety of health
professionals trained in behavior change who
can help you set and achieve your health
goals. Contact us at (888) 935-7378 or
info@bewellsolutions.com to work with a:
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Health Coach
Registered Dietitian
Diabetes Educator
Registered Nurse
Personal Trainer
Black Bean and Veggie Soup
Recipe adapted from http://www.fitday.com/fitness-articles/fitness/a-dietitians-favorite-dish-black-bean-veggie-soup.html
Ingredients
Directions
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1.
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1 onion, chopped
1 each green, red and yellow pepper,
chopped
1 small zucchini, chopped finely
2-3 garlic cloves, minced
1 tablespoon olive oil
4 cups unsalted chicken or vegetable stock
1 - 15 ounce can low sodium diced tomatoes
1 - 15 ounce can pure pumpkin
1 - 15 ounce can low sodium black beans,
rinsed and drained
Optional seasonings to taste: chili powder,
pepper, cumin, dried basil
2.
3.
4.
In a stock pot, sauté onion, peppers, zucchini, garlic and olive oil for 5
minutes or until the onions are translucent.
Add in chicken or vegetable stock, tomatoes, pumpkin and black beans.
Heat through until soup is hot.
Add optional seasonings as needed to taste.
Nutrition Facts
Total Servings - 5
Per 1 serving of soup
Calories: 202 / Total Fat: 4g / Saturated Fat: <1g / Sodium: 130mg / Carbs: 32g / Fiber: 9.6g / Protein: 10.7g
For more information, contact Be Well Solutions at (888) 935-7378 or info@bewellsolutions.com.
©Copyright Be Well Solutions, 2016
®
1.2016
Heads Up for Safety:
Prevent Brain Injuries
Can’t Do
10,000
Steps?
Try These
We love our winter sports – skiing, sledding,
hockey, ice skating and snowboarding. But
moving at high speeds in slippery conditions
can lead to tumbles and collisions that often
cause head injuries, such as a concussion.
Before you or your children head out for fun,
review these CDC safety guidelines:
By Charles Platkin, PhD, MPH
Health experts recommend that we take 10,000 steps per day, or walk about 5 miles,
to get healthy. But this recommendation can be intimidating, and not everyone has the
time to walk that much. Luckily, there are other ways to stay active. First step, follow
the national recommendations for physical activity: 150 minutes of moderate-intensity
exercise per week, or about 22 minutes per day (this is the minimum – more is better).
Here are several activities and the average
calories you’ll burn doing each per hour:
• Bicycling: 422 calories per hour
• Ice skating: 387 calories per hour
• Dancing: 316 calories per hour
• Gardening: 316 calories per hour
• Table tennis or Ping-Pong:
281 calories per hour
MORE WAYS TO ADD STEPS:
• Walking meetings: Whenever
O BS ER
Signs of Concussion
• Use your head: If you talk on
(303 – pulling your clubs)
the phone, try a headset (if your
phone is corded) and stand or,
better yet, pace during calls if
you have space and won’t disturb
your coworkers.
A concussion is a disturbance in brain function
caused by a direct or an indirect force to the
head. Most concussions are mild and temporary
and don’t cause a loss of consciousness – so you
can have one without realizing it. That’s why
it’s good to learn the warning signs.
desks instead of emailing or
calling them.
Some symptoms may be immediate and include
headache, dizziness and mental confusion.
• Old school: Walk to coworkers’
Some symptoms may be delayed by hours
or days after injury:
• Trouble concentrating or remembering
• Sensitivity to light and noise
• Trouble sleeping
• Trouble thinking or slurred speech
• Nausea or vomiting
• Unusual fatigue or weakness
• Loss of balance
QuikQuizTM:
Weight – How to Lose It
Before you get serious about weight loss, see if you
know 3 keys to success by answering these questions.
1. Why don’t fad diets work?
2. How often should you weigh yourself?
3. What habits aid weight loss? >>Answers on other side.
VA N CE
January is
Winter Sports
TBI Awareness
Month.
possible, hold your meetings
while you walk. Or, if you can’t
convince your colleagues to
do that, try walking to your
out-of-office meetings.
• General housework: 246 calories per hour
• Golfing: 245 calories per hour
• Miniature golf: 210 calories per hour
• Pool or billiards: 175 calories per hour
• Yoga: 175 calories per hour
1. Always wear properly fitted helmets; replace
them after a serious crash.
2. Ensure your equipment is working properly.
3. Enforce no hits to the head and no dangerous
play in hockey and all contact sports.
4. Ensure athletes follow the rules of play.
5. Don’t allow young children to play in snowy,
slippery areas without close supervision.
6. Don’t ski or sled around trees.
O BS ER
Healthy Weight Week
is January 18-22.
VA N CE
If you have any of the above symptoms,
have someone take you to the nearest ER
or call 911 for emergency medical aid.
Improve Your
Attention Span
By Eric Endlich, PhD
Many of us contend with information
overload and hectic schedules, making
it harder to stay focused on the task at
hand. These simple principles can help.
>Take care of your mind and body.
Get enough sleep and exercise; eat
regular, nutritious meals and snacks.
Manage your stress and moods to help
keep your mind clear. Practice regular
meditation – it’s a good tool for staying
calm and focused.
>Reduce distractions. Identify 1 task
to focus on and when possible ignore
everything else, including your phone,
email, visitors and interruptions (maybe
post a do-not-disturb sign). While
tempting, multitasking often leads to
working inefficiently and ultimately
longer – the opposite of your goal.
>Keep your mind sharp. Challenge
yourself with brainteasers or puzzles.
Develop new hobbies, study another
language or take a class to learn
something different. Being mindful of
more details in your environment can
train your brain to focus.
>Match the task to the time. If
possible, do complex assignments
during periods when you’re most
alert. Save routine or repetitive tasks
for lower-energy times, such as
midafternoon.
>Take time between tasks. Stretch for
a few minutes or move around a bit.
Adding buffer time between jobs can
prevent thinking about the next task
before even finishing the current task.
Find the Fiber
By Cara Rosenbloom, RD
Fiber has many health benefits –
but how much do we need, and
where is it? Many people fall short,
eating just half the amount that’s
needed. It may be because they
don’t know which foods contain
fiber. This guide will help you find
the fiber.
Why more fiber?
Men require 30 to 38 grams of
fiber per day, while women need
21 to 25 grams. Fiber helps prevent
constipation and keep you regular,
and has other important health
benefits, too. It helps:
C
ontrol blood sugar and
cholesterol levels.
HERE ARE SOME OF THE
HIGHEST-FIBER CHOICES:
FOOD
(1 cup unless otherwise stated)
Amount of
fiber (g)
BEANS Legumes: beans, lentils, etc.
16-19
•
Edamame, green peas
R
educe the risk of heart disease
and type 2 diabetes.
Blackberries, raspberries
8
• Provide fullness so you maintain
Medium pear
6
• Lower your risk of some cancers.
Brussels sprouts, broccoli,
cauliflower6
Where’s the fiber?
Leafy greens: spinach, kale, etc.
Fiber is found only in plant foods,
so it’s not in meat, poultry, eggs
or milk products. It’s in:
Flax, chia •
a healthy weight.
Vegetables.
•
• Fruit.
• Whole grains.
• Beans and
5-6
FRUITS & VEGETABLES ½ cup figs, prunes
6-8
4
NUTS AND SEEDS (¼ cup) Almonds, sesame seeds
12-16
4-6
GRAINS
½ cup high-fiber bran or
psyllium cereal 12-14
lentils.
Whole grains: barley, buckwheat,
quinoa, brown rice, oats, etc. 4-6
seeds.
Cereal: bran flakes, wheat
squares, etc. 4-6
• Nuts and
QuikQuizTM ANSWERS:
>>Continued from other side.
1. D
iets that severely restrict calories can deprive you of essential nutrients and create hunger.
Once you resume normal eating, the lost weight often returns. Choose a modest, longterm plan that satisfies with smaller portions and regular exercise.
2. When losing weight, many people benefit from weighing themselves every day, ideally
“Opportunity is missed by most people
because it is dressed in overalls and
looks like hard work.” – Thomas Edison
first thing in the morning, without clothes and after using the bathroom. Daily weigh-ins
help you identify weight fluctuations and habits. Then check less frequently (weekly) but
regularly to stay in control.
3. P eople who lose weight and keep it off use several methods, including apps or smart
devices to track eating and exercise, eating less and exercising more (doing activities they
enjoy helps, too). Allow time to adapt to changes.
Smart Moves toolkit is at www.personalbest.com/extras/16V1tools.
1.2016
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.