GET WELL, STAY WELL NEWSLETTER
YOUR GUIDE TO HEALTHY LIVING
December celebrations can make it difficult to keep up with healthy habits. Be Well Solutions hopes
that this holiday season you will try to make good choices most of the time. Celebrate responsibly this
month — and have a happy, healthy holiday season.
Here are a few tips to help you stay healthy during December and beyond!
Exercise Nearly Every Day.
Regular exercise is one of the most important strategies for overall health. If you are not a
regular exerciser, daily exercise may sound like a chore. If that applies to you, take a moment
to list all of the good things exercise can do for you — from burning extra calories to reducing
your risk of cancer, heart disease and diabetes. Make exercise a time to socialize with friends
or enjoy some “me time” away from the hustle and bustle. Enjoy the great outdoors when
you can and wear weather appropriate clothing. Always be on the lookout for ways to fit
more activity into your day!
Eat Well Most of the Time.
Do your best to follow a healthy diet without depriving yourself of the foods you love. Unfortunately many holiday
treats are loaded with sugar and saturated fat, so watch portion sizes and avoid “seconds”. “One plate is great”
should be your mindset at holiday gatherings. It’s helpful to carry healthy snacks when
you are out shopping and running errands in case you get hungry.
Get Plenty of Rest.
Just like exercise, we know it can be hard to get enough sleep during this busy time of
the year. Most of us need about 7-9 hours of sleep each night. Remember that
restful, sound sleep benefits your mood, concentration and energy.
Take Time for Stress Relief.
Unmanaged stress can ruin the holiday season, and many people struggle with that during this time of the year.
Stress and anxiety are painful and harmful to your overall health and wellbeing. Manage stress by focusing on the
things under your control, such as how much you eat, drink and spend. Control stress
proactively through relaxation techniques, physical activity, giving to others and other
healthy habits. Don’t waste time, money or energy trying to have the “perfect
holiday”. Ask for help when you need it and take time to help others if you are able.
If you are having trouble staying healthy over the holidays,
you can contact Be Well Solutions any time for guidance and support.
Recipe Substitutions
The healthy substitutions below can help you reduce the fat
and/or processed sugar in your favorite holiday recipes
without sacrificing taste.
Replace This
With That
1 cup whole milk
1 cup fat-free milk, plus one
tablespoon liquid canola oil
1 cup heavy cream
1 cup evaporated skim milk
1 whole egg
2 egg whites
1 cup canola oil
1 cup banana puree
1 cup butter
1/2 cup applesauce
1/2 cup sugar AND
1/4 cup oil
1/2 cup applesauce
3/4 cup sugar
1/2 cup banana puree
During the holiday season, we typically
travel more than other times of the year.
When you are driving use the tips below to
keep you and your passengers safe.
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Be a sober driver.
Make sure everyone wears a seatbelt.
Follow the speed limit.
Maintain a safe stopping distance.
Use your turn signals when appropriate.
Keep sunglasses with you in the car.
Do not text while driving.
Butternut Squash and Kale Slow Cooker Lasagna
Recipe developed by Kara Lydon, RD, LDN, RYT
Ingredients
Directions
1 small butternut squash, halved lengthwise and
seeds removed
1 small bunch kale, stems removed and chopped
2 tsp. extra virgin olive oil
15 oz. ricotta cheese
2 tsp. dried basil
1 egg
2 Tbsp. skim milk
2 ½ c. low sodium marinara sauce
12 whole-wheat lasagna noodles
2 c. part skim mozzarella cheese
1.
2.
3.
4.
Preheat oven to 400 degrees. Brush butternut squash with olive oil. Place
the two halves on a baking sheet, cut side down, for 40 minutes, or until
tender and browned. Let cool. Cut into 1-inch cubes and scoop flesh from
skins.
In a sauté pan, heat 1 tbsp. olive oil over medium heat. Add kale and toss to
coat. Add 1/3 cup water and cover for 5 minutes. Remove cover, and stir
kale. Turn heat down to low and let cook for another 15-20 minutes or until
water has been absorbed and kale is tender. Salt and pepper kale to taste.
In a medium bowl, mix ricotta, basil, egg, and milk.
Cover the bottom of the slow cooker with 1 cup of sauce. Layer 3 noodles on
top, breaking as needed to fit. Spread 1/3 of ricotta mixture over the
noodles. Add 1/3 of kale and butternut squash over the ricotta. Top with 1
cup of sauce. Repeat this layering 2 more
times. Top with one more layer of noodles
and sauce.
Nutrition Facts
Total Servings - 8
Per 1 serving of lasagna
Calories: 345 / Total Fat: 12g / Saturated Fat: 4g / Sodium: 439mg / Carbs: 42g / Fiber: 6g / Protein: 20g
For more information, contact Be Well Solutions at (888) 935-7378 or info@bewellsolutions.com.
©Copyright Be Well Solutions, 2015
Activity Tracker
Blender for Smoothies
Fitness Equipment
Aromatherapy Kit
Exercise Outfit
Water Bottle
Spa Gift Card
Heart Rate Monitor
Meal Delivery Service
For more information, contact Be Well Solutions at (888)WEL-SERV or info@bewellsolutions.com.
©Copyright Be Well Solutions, 2015
®
12.2015
Get in the
Slow Lane
Does your inner voice keep saying, slow
down? You’d like to, but can’t find the time
with nonstop deadlines, child care, places
to be and people to text. Getting a lot done
isn’t bad, but feeling constantly rushed is.
During this busy season, give yourself
permission to move into the slow lane.
Here are 3 simple practices:
Pause. Say you’re surrounded by traffic
jams, chattering people or noisy crowds
– consciously shift your focus from these
annoyances to the tangible things around
you such as light, air and objects. Observing
the stillness of these elements can provide a
brief reprieve from rushing thoughts.
Retreat. Enjoy time-outs. Take a short
walk and breathe in fresh air. Have a quiet
lunch or spend a few minutes reading.
Meditate. Try it right now: Take a deep
breath and relax your facial muscles. Lower
your shoulders and arms, and loosen up
your hands and wrists. If seated, uncross
your legs or ankles; you’ll feel your thighs
sinking into your chair, and your calves
becoming heavy. Now slowly breathe in and
out. You’ve just activated your relaxation
response.
Ease off the gas pedal and welcome the
calm. Make it a habit.
“Nobody can go back and start a new beginning, but anyone
can start today and make a new ending.” – Maria Robinson
Good Sleep Habits
Run in the Family
Modern families face many barriers to getting
quality sleep. They’re busier and more dependent
on smart devices than ever before. In the 2014 National
Sleep Foundation (NSF) poll, parents cited evening obligations
and homework as the most common reasons for missing sleep.
The poll also found that electronic devices, including TVs, smartphones, tablets and laptops,
are pervasive in bedrooms; 72% of children have at least 1 device in their bedroom. Smart
devices can disturb sleep through light and noise, as well as use up time needed for sleep.
More than 90% of parents polled believe in the importance of sleep for their family’s health.
Yet 45% of kids age 6 to 17 aren’t getting the 9 hours of nightly sleep needed through
childhood and adolescence.
>>Continued on other side.
Exercise from
Your Wheelchair
Needing a wheelchair needn’t
keep you from enjoying physical
activities. In fact, daily exercise is
essential. It helps preserve muscle
strength so you can move about and
complete everyday tasks with greater
ease. It reduces your risk for heart
trouble, type 2 diabetes, pressure sores
and weight gain.
When choosing new activities, pick
those suited to your abilities and
personality – from adaptive floor
sports and upper body strengthening
to DVD workouts and calming yoga
sessions. Seek advice from your health
care provider; working with a physical
therapist expert in wheelchair fitness
can help, too.
Be cautious. Increase your pace,
duration and activity level gradually.
Alternate activities. Variety helps
prevent common overuse injuries,
particularly shoulder pain or carpal
tunnel syndrome.
Stick with it. Identify and focus on
your goals to keep you motivated.
Expect ups and downs. We all
have days when we’d rather skip our
exercise – just don’t make it a habit.
Learn more at the National Center
on Health, Physical Activity and
Disability, nchpad.org.
Neck Pain
No More
We’re more likely to develop neck
strain and pain when we sit or stand
for extended periods of time with little
movement. Neck pain becomes more
common with age and loss of muscle
tone, as well as structural wear and tear
of the spinal vertebral disks.
Six practical ways to avoid neck strain:
1. Don’t stay in 1 position too long.
Get up and move about frequently;
gently stretch your neck and shoulders.
Try to stay aware of your posture.
Say Goodbye to Food Cravings
By Cara Rosenbloom, RD
It’s 3 o’clock and your body longs for chocolate.
Does this craving sound familiar?
Before you indulge, ask yourself if it’s true hunger
(you haven’t eaten in hours) or emotional hunger
(you’ve recently eaten but have a craving). Some
people eat to soothe their feelings. Here’s how to tame cravings:
>Fill up with fiber and protein. High-fiber foods (whole grains,
legumes and vegetables) and protein (lean meat, fish and dairy) can reduce
cravings by helping you feel full for longer. When you feel full, you yearn less for treats.
>Don’t deprive yourself. If you cut out tempting foods, you may
crave them even more. Enjoy small portions of your favorite
comfort foods. Moderation is your best ally.
2. Use correct posture at your desk.
>When a craving hits, wait 20 minutes. Food cravings are
3. Prop up your reading material and
>Eat every 3 to 4 hours. Plan ahead for meals and snacks
typically short-lived and may subside if you’re distracted.
If 20 minutes pass and you’re truly hungry, reach for a nutritious
snack and a small portion of what you crave.
Keep your computer monitor at eye
level to avoid looking down. Keep your
back straight and don’t slouch.
so you won’t reach for food high in calories,
fat and sugar when you’re hungry
or rushed. Keep portable, healthy
snacks in your bag or car.
smart devices to prevent looking down
at them.
4. Don’t cradle the phone between
your ear and shoulder. Wear a headset
or use a hands-free phone function.
5. Avoid using extra pillows when
sleeping. The added height can cramp
your neck’s range of motion.
6. Sleep well. Adequate rest protects
you from musculoskeletal pains.
First aid for neck strain: Try 5- to
10-minute cold pack massages within
the first 48 hours. Acetaminophen or
naproxen can help relieve pain. Don’t
use them longer than the product
directs without consulting your health
care provider.
>Break the habit. If you do yearn for chocolate
mid-afternoon, try replacing it with an apple and
some almonds.
Good Sleep Habits Run in the Family
>>Continued from other side.
Ongoing sleep deprivation raises our risk for serious maladies, including type 2 diabetes,
obesity and cardiovascular disease. For children, sleep is critical to brain development and
emotional health. Besides poor concentration and performance, sleep-deprived kids are
more likely to be depressed, sick or obese and have behavior problems.
How do we manage our busy lives and still protect sleep?
Here’s advice from the NSF:
1. Set regular bedtimes and enforce them.
2. Be a role model; practice good bedtime habits.
3. Experts advise removing TVs and all screen devices
from bedrooms. Children need to stop using electronic
devices at least 1 hour before they go to sleep.
4. Ask your child’s teacher about any related behavior,
such as alertness problems or falling asleep in class.
Neck pain is rarely a sign of serious
trouble. But if it occurs more often
or you have other symptoms such as
radiating pain, weakness or numbness
of an arm or a leg, see your provider.
5. Talk to your child about the importance of sleep.
6. Try to ensure that your child’s homework and activities can
be completed without interfering with the routine bedtime.
Make sleep a priority for the whole family.
Together, commit to better sleep and good health.
Smart Moves toolkit is at www.personalbest.com/extras/15V12tools.
12.2015
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. © 2015 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.