FRESH AIR fall
F A L L 2 0 1 9
Crisp, fall days are the perfect time to star t a walking routine. Without buying equipment or joining a gym, people of all ages and fitness levels can reap benefits, including weight loss, blood pressure reduction, improved muscle tone and better bone health. Walking speeds up your hear tbeat, circulating more blood and oxygen to your muscles and your organs, including the brain. A Harvard Medical School study found that walking for just 2.5 hours a week, or 21 minutes a day, lowers the risk of heart disease by 30%. A regular brisk walking regimen could save Americans more than 100 billion dollars in annual health care costs while supplying natural energy, increasing circulation and boosting oxygen supply to all cells in the body. The National Walkers’ Health study revealed that walking reduced a person’s risk of high blood pressure and high cholesterol by about 7%, reducing the risk of hear t disease. Fitness Walk Off Weight, Get Fit and Be Healthy A PERIODICAL FOR PARTICIPANTS OF THE PINNACLE HEALTH MANAGEMENT WELLNESS PROGRAM
Latest Research Perks of Cooking at Home
Approximately 40% of U.S. adults are obese, according to the Centers for Disease Control and Prevention (CDC). With the rise in consumption of processed foods and the decline in home- cooked meals, the quality of diets is decreasing. Americans are now spending more time eating out than in the past, contributing to the increase in obesity rates. In a research study conduct- ed by the Depar tment of Health Policy and Management at John Hopkins University, they obtained data from the National Health and Nutrition Examination Sur vey (NHANES) and studied a sample that included adults 20 years and older who completed a 24-hour dietar y recall. The diet quality measures included total kilojoules per day (1 kJ is 0.2 calories), grams of fat, sugar, and carbohydrates per day, number of fast-food meals per week, and number of frozen food and ready-to-eat meals con- sumed in the past 30 days. The research found that those who lived in households that cooked... (continue to page 4)
Regular walking routines reduce chronic lower back pain. Weight-bear- ing exercise, such as walking, is the best way to get strong, healthy bones, according to the American Bone Health Association. Walking programs lasting more than six months increase hipbone density and protect the knee and hip joints by lubricating and strengthening the muscles supporting the joints. Walking just 4 hours every week reduces the risk of suffering from hip fracture by 40%. Clear your head and think creatively as a fringe benefit of walking. A Stanford Prevention Research Center study showed that people were 60% more likely to think of creative ideas while walking, par ticularly when outdoors. Researchers at New Mexico Highlands University revealed that your foot’s impact on the ground when walking sends pressure waves through the ar teries that increase blood flow to the brain.
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The Scoop
Instead of discarding the in- side of the pumpkins you carve, try cooking and eating them. Almost every part - from the skin, to the pulp to the seeds - is rich in vita- mins, minerals and antioxidants. A fiber-rich, nutrient-dense, weight-loss-friendly food, pumpkin has only 50 calories per cup and takes longer to digest, thus curbing your appetite. Pumpkin seeds contain phytosterols that reduce LDL or “bad” cholesterol. Pumpkin is high in riboflavin to fight off bacterial infections, folate to boost the immune system and vitamin C to combat colds. It is a source of vitamin A, which, ac- cording to the National Institutes of Health (NIH), helps to improve vision. Vitamin A is also an anti- aging nutrient that assists in cell renewal and increases collagen production to enhance skin smoothness. Carotenoids, anti- oxidants that give pumpkins their orange color, also help to keep our skin wrinkle-free and prevent cancer. As explained by Shape magazine, pumpkins can help us to feel good. They contain the amino acid tryp- tophan, mostly in the seeds. This amino acid is essential to the body’s production of serotonin, a mood-controlling hormone that can work as a neurotransmitter to make us feel relaxed and mellow. Pumpkin’s sweet flavor makes it a popular ingredient in dishes that include custards, pies and pancakes, but it works just as well in savory dishes. You can use a carved-out pumpkin to serve creamy hummus that combines pumpkin pulp, chickpeas and garlic. Use the flesh and seeds to make creamy pumpkin and lentil soup. You can make chicken with pumpkin and chickpeas, a fragrantly spiced adaptation of a Tunisian dish, in a little over an hour.
HEALTH BENEFITS OF
No matter how you carve or slice it, pumpkin is versatile, satisfying and nutritious.
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Health
While healthy eating seems to be a national preoccupation for most of the year, a Weight Watchers report claims that the average American gains 7 to 10 pounds between Thanksgiving and New Year‘s Day. Researchers at Washington University report that only around 22% of New Year‘s diet resolutions survive until February. Having fun while being healthy during the holidays may mean keeping events less “food-centric”: mingling with friends at a distance from the buffet table or limiting your intake of office breakroom holiday sweets and snacks. It also helps to eat healthy food options during the day or have a low-calorie snack before a special event to avoid being overly hungry upon arrival. If you are asked to bring food to Control (CDC). They can prevent severe flu, complications and hospita- lizations in people of all ages. Because the predominant circulating flu virus changes from year to year, the vaccine is matched to those viruses, reducing the risk of flu by 40% to 60%. Beating the Flu this Season Flu — the short name for influ- enza — is a contagious respiratory infection affecting millions of people every winter. It is caused by viruses easily transmitted between people. Usually a mild illness that includes symptoms, such as fever, body aches, runny nose, coughing, sore throat and fatigue, the flu can be dangerous or even life threatening in elderly people or those with health problems that include diabetes or heart disease. Taking precautions can avoid the risk of the illness. Annual flu shots saved 40,000 lives in the U.S. between 2005 and 2014, according to the Centers for Disease
the party, bring something healthy. You can find many recipes with substitutions for high-calorie ingredients online. Observe the 80/20 rule when eating at the party – choose 80% healthy food and 20% indulgent items. Use small plates and small portions, allow yourself just a few “must have” foods and savor every bite of the indulgent choices to avoid going back for more. Drinking water when feeling hungr y can keep you from overea- ting. Alternating alcoholic bever- ages with non-alcoholic ones or having a wine spritzer instead of a straight drink helps the calorie count. Less alcohol means more control over wise eating choices. Antibodies triggered by the vaccine protect the body against flu infection. The vaccine takes about two weeks to be effective, so getting it in the fall can prevent the flu or reduce its severity and duration. There are many other ways to prevent the flu. Researchers at the University of Michigan in Ann Arbor showed that hand hygiene and wearing surgical masks decreased the spread of flu-like symptoms by as much as 75%. According to (CDC), you can mini- mize flu risk by washing your hands with warm water and soap, using
an alcohol-based hand sanitizer and using disinfectant wipes. Avoid large crowds, sharing dishes and utensils and touching your eyes, mouth or nose without washing your hands. To support a healthy immune system, eat a balanced, nutrient-rich diet; exercise for 150 minutes (moderate-intensity) a week; and get seven to nine hours of sleep a night. Vitamin D supplements can cut the risk of respiratory infections and bolster the immune response, according to ConsumerLab.
Nutrition Healthy Eating During the Holidays
attempt not to stray too far from regular diet and exercise routines are the keys to avoiding misery – either from missing out on all of the holiday goodies or from getting on the scale afterwards.
Finally, take the time for exercise during the holidays. Moderation, balance and an
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Wellness Fear of Missing Out
Cooking at Home (continued from page 1)
As members of the human race, we are social beings. We want to be around others and be included. When we feel as if we are not, it can cause distress. If you are feeling this way, you may be experiencing FOMO. FOMO (the fear of missing out) refers to the feeling or perception that oth- ers are having more fun or experiencing better things than you are. The fear is that you are missing out on an oppor tunity or satisfying event. Although it is especially prevalent with youth, adults are not immune.
...dinner 0 – 1 times a week consumed, on an average day, 9627 total kilojoules (approx- imately 1925 calories), 86 grams of fat, and 135 grams of sugar. Compared with those who cooked less (0 – 1 times a week), those who cooked more (6 – 7 times a week) had lower consumption of daily kilojoules, fat, and sugar. Home-cooked meals are often healthier and more nutri- tious than eating out or having frozen meals. By making meals at home and controlling what goes into your food, you can decrease your calorie, fat, and sugar intake, so cook away! For additional support with High Cholesterol, consider joining Pinnacle Health Management’s confidential care management program. High Cholesterol is one of six chronic conditions that the care management program helps employees manage better. Participants receive complimentary one-on-one coaching with a regis- tered nurse, medication discounts and educational materials. For more information, contact us at (844) 230-1121 or at healthmanagement@pinnacletpa.com. Additional Support
FOMO is not new. However, it has become more prevalent due to the influence of social media. Approxi- mately half of social media users suf- fer from FOMO. You are now able to view and have constant access to what your friends and peers are doing. In most cases, they are posting only the best times of their lives. It provides an unrealistic view of life. You begin to compare yourself and your experiences to others and feel that you are missing out. You may turn to social media to feel better and be more involved but it can actually make you feel worse. Serious problems can arise from trying to do too much for fear of missing out. Comparing yourself to others can affect your mood and self-esteem. Some are trying to do so many things that they are not taking care of themselves, not getting enough sleep or exercise. Many are spending money they don’t have and risk going into debt to keep up with
peers. Additionally, it can take away from face-to-face time with others, may hur t existing relationships, and diminish the potential for new ones. As the holiday season approaches, it is especially impor tant that we be mindful of FOMO. The holidays are a wonderful time of year, but they are busier and more stressful as we pre- pare for and attend holiday activities. Tips for dealing with FOMO: • Limit your time on social media. • Set a daily time to turn off all noti- fications, even if it’s for 30 minutes. • Change your perspective. Stop comparing yourself to others. • Live in the moment. Invest in your own life. • Seek out real connections. Make plans with someone, or go on a group outing. • Say no to some social oppor tu- nities. Accept that it is ok to miss some events.
FRESH AIR fall
If you have any questions regarding your wellness program, please contact us at: E M A I L WellnessProgram@PinnacleTPA.com
Fresh Air is a periodical wellness publication sent to all participants of the Pinnacle Health Management wellness program, published by: 15525 Sand Canyon Avenue Irvine, CA 92618
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