Pinnacle Health Management - Wellness Newsletter Fall '18
FRESH AIR fall
F A L L 2 0 1 8
A WELLNESS PERIODICAL FOR PARTICIPANTS OF PINNACLE HEALTH MANAGEMENT
The Latest in Fitness Research
Fitness Build Your Endurance While Gaining Strength
KICKBOXING combines karate kicks with boxing punches for a fun and easy way to burn calories, lose weight and gain strength. While burning an average of 500 calories per hour, kickboxing strengthens arms, shoulders, abs, thighs and glutes. Studies show that it enhances fitness, power, balance, agility and flexibility. Considered a stand-up combat sport, kickboxing is a mixed martial art practiced for self-defense and general fitness. Japanese kickboxing began in the 1950s, and American kickboxing started in the 1970s. Competitive matches are held around the world, and cardio-kickboxing classes are held at gyms and fitness centers in every city. As a fitness workout, participants perform fast-paced jabs and kicks to music without human contact. Focusing on powerful movements, kickboxing involves short bouts, two to three minutes long, of intense, repetitive movement. Included are hitting a punching bag repeatedly and kicking and kneeing a pad held by someone else. Kickboxing punches include the jab, uppercut and hook, while kicks include the front, hook, side, roundhouse and spinning back kicks.
Just 30 minutes of moderate exer- cise a day, five days a week, can help to maintain well-being and promote longevity. A study by the Office of Disease Prevention and Health Pro- motion (ODPHP) revealed that 150 minutes of exercise per week reduced weight, cholesterol, body mass index and heart risk. Even better news is the variety of ways to achieve that weekly goal. For 30 min- utes of moderate activity, the ODPHP recommends aerobic activities such as brisk walking, doubles tennis, wa- ter aerobics, bicycling and ballroom dancing. In addition to the aerobics, the ODPHP suggests strength-training exercise twice a week to work major muscle groups as well as stretching to stay flexible. Working out can be broken into small- er chunks to achieve the same effects as one sustained 30-minute exercise session. If work gets in the way, try walking for 10 minutes three times a day or doing five minutes of aerobics such as jumping jacks six times a day.
Exper ts advise that newcomers ease into kickboxing gradually. Because kickboxers need to be well conditioned, they engage in a great deal of training for muscular and cardiovascular endurance, including elevated pushups and intense stretching. Studies have shown that kickboxing improves coordination, even for disabled and elderly people. Patients with multiple sclerosis can gain neuromuscular benefits that help with balance, mobility and multitasking activities. Older adults can improve their balance and avoid falls through improved mind-muscle coordination. If you haven’t tried the spor t of kickboxing – you don’t know what you are missing!
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FruitSpotlight
Coconuts are a tropical staple that contain a multitude of health benefits and antioxidant properties. As a nutritious fruit seed, the coconut is a great source of fiber that contains vitamins, minerals, amino acids and high amounts of calcium, potassium, magnesium, as well as plenty of electrolytes. With its strong antioxidant properties and health benefits, the coconut can be used to lower cholesterol, kill bacteria and fight off viruses as well as increase your metabolism, improve digestion and aid in weight loss. Not to mention it has a way of replenishing your skin and hair, making you look and feel younger with healthy glowing skin and shiny luscious locks. Here are three health benefits of eating this delicious superfood:
WEIGHT LOSS Coconut oil can increase fat burn- ing. The medium-chain triglycerides (MCTs) in coconut oil can increase how many calories you burn com- pared to the same amount of calo- ries from longer chain fats. The fatty acids in coconut oil can significant- ly reduce your appetite, which may lead to weight loss in the long-term. HEART HEALTH Coconut is high in natural saturat- ed fats, which not only increases the healthy cholesterol (HDL cholester- ol) in your body, but also converts the bad cholesterol (LDL choles- terol) into good. This helps improve metabolic health and lowers your risk of heart disease.
SKIN, HAIR AND DENTAL HEALTH
Coconut oil is also used for many cos- metic purposes when applied topically. This nourishing oil is found in products like facial cleansers and moisturizers and can also be used to treat many skin conditions such as dermatitis and eczema.The oil from the coconut con- tains antioxidants that enhance the hy- dration and healing of skin. In addition, the antimicrobial properties balance out the fungal sources that can cause these skin conditions. There are various coconut products sold in the market including coconut meat, coconut water and coconut oil that each on their own deliver numer- ous health benefits. Stop by your local store and pick up some coconut prod- ucts and reap the benefits today!
Nutrition What’s All the Buzz about Going High Fat and Low Carb?
reducing insulin levels, reducing sugar cravings and making the brain healthier.
The body uses carbohydrates to pro- vide energy. Reducing the amount of carbs means that the energy needs to come from elsewhere. A keto diet turns the body into a fat-burning ma- chine, as it makes the body produce small fuel molecules called ketones
One of the latest diet crazes is the ke- to-type diet, a high-fat/low-carb/mod- erate protein diet plan that essentially replaces carbs with fats. Its touted health benefits include losing weight,
Continue ‘Nutrition’ to pg. 4
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Mental Wellness Device Detox for a Healthier You
Let your devices work for you instead of controlling you. Do you control your digital devices, or do they control you? While digital technology can make us more pro- ductive and enter tain us, overusing your devices can have negative ef- fects on your mental, emotional and social well-being. According to various studies, people check their smar tphones approx- imately 85 times a day. Americans spend 4.7 hours on their phones per day and 73 percent of people queried think their digital devices contribute to stress in their lives. Another study showed that compul- sive texting has the same character- istics as compulsive gambling. Why not make time for a digital de- tox, a way to back off from overuse of digital devices? Here are some tips on how to do that:
START SMALL Turn off digital devices for one hour per day, possibly over the weekend, with the idea of eventually turning them off for a day. Establish a social media schedule for a certain amount of time and stick to it. Use an app that pre-schedules your social media or other online events. Remove one app that you use way too much. REPRIORITIZE YOUR SMARTPHONE USE Decide that proper eating and sleeping, as well as socialization, are more important than checking your smartphone. Keep digital devices away from the bed and the dining room table. ENJOY TECH-FREE ZONES If you enjoy exercising to music, put your device on airplane mode and just listen to downloaded music or a podcast. Better yet, arrange a camping trip or a beach day at a tech-free zone.
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Financial Wellness Time for a Fall Financial Check-Up Get energized for fall with a financial check-up. This is a great time to scrutinize end-of-year spending strategies, prepare for tax season and allow wiggle room for holiday spending. Here are some strategies to aid in your financial wellbeing.
Continued ‘Nutrition from pg. 2 as an alternative fuel for the body, which is used when blood sugar (glucose) is decreased. The liver produces ketones -- derived from the metabolism of fats -- when there are very few carbs that can be broken down into blood sug- ar and only moderate amounts of protein that can also be converted to blood sugar. On a 2,000 calorie per day diet, a keto diet would provide 10 to 15 percent of calories from carbs, 20 to 30 percent of calories from pro- tein and 60 to 70 percent of calo- ries from fats.That would translate to 50 to 75 grams of carbohydrates and the rest of the diet from meat, fish, eggs, cheese, and their natural fats.This is a diet that is satisfying as well as healthy. A study including more than 68,000 participants showed that lower-carb, higher-fat diets result- ed in slightly greater weight loss and much greater long-term loss as compared to low-fat diets. The keto diet can reset metabolism, gain metabolic flexibility and keep weight off for the long term. It also provides brain fuel, resulting in alertness and focus. The keto diet is a new way of eating that you may want to in- vestigate and see what results you can receive for better health and weight loss.
open enrollment benefit choices for the coming year. • If you have a flexible spending ac- count (FSA) balance, make sure to spend those funds by the end of the year. If there are excess funds in your FSA account, consider reducing your contributions for the upcoming year. • Sell unwanted items online or at a garage sale. Used books can be sold at cash4books.net, older electronics can be traded in for cash at gazelle. com and old furniture can be sold through a local consignment store. • It is never too soon to get ready f o r t a x p r e p a r a t i o n i n 2 0 1 9 . Create a mock tax return and adjust it as needed. It will guaran- tee a less stressful tax repor ting season next year!
• Put aside some spending money ev- ery week for the inevitable extras that add up during the holiday sea- son. While scrutinizing finances, as- semble a gift list ahead of time to take advantage of deals and sales. • Complete an audit of services or budget categories that you no lon- ger need. For example, drop stream- ing services and extra services on cable or phones that are no longer used. If a budget category, such as a goal to save for a big vacation, is no longer applicable, think about reallocating the savings into another budget item. • Review insurance coverage, in- cluding home, auto, life and health. Make sure these coverages are consistent with your current needs and circumstances. Prepare for
FRESH AIR fall
If you have any questions regarding your wellness program, please contact a member of our care management staff at: C U S TOM E R S E RV I C E (844) 230-1121 E M A I L healthmanagement@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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