Inside this issue… Control your risk for cancerBook club selectionWillpowerMental healthMeal prep appCancer screeningsPineapple cucumber salad

Dakota Wellness ProgramJuly 2019

Book ClubHow Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease by Michael Greger M.D. and Gene Stone

Nutrition and lifestyle interventions can decrease your risk for and reverse chronic disease just as effectively as a medication or surgical procedures. In the book, Greger, who is a physician and founder of nutritionfacts.org, examines how the top 15 causes of death in the US can be prevented and reversed, so you can lead a healthy and full life.

Heart disease, cancers and diabetes are just some of the chronic conditions many Americans are living with each day. There is strong scientific evidence that what you choose to eat, how often you move, the hours you sleep, along with other environmental factors can all play a large part in the development of these conditions. The book is broken into several chapters about different chronic diseases. You can easily read about the best lifestyle interventions for each based on your current health status and your family history.

Discussion questions

1. What conditions reviewed in the book are the most pertinent to you?

2. What was the most surprising lifestyle change or habit that you learned about?

3. What are three changes to your current lifestyle that you plan to implement after reading this book?

Cancer PreventionCancer can develop as a combination of lifestyle choices, genetics and environment. Some risks for developing cancer like your family history or contaminants in your environment are out of your control. Instead, focus on the areas you can control– like your day-to-day habits— to help decrease your risk of cancer. The American Institute for Cancer Research estimates that 40% of cancer cases are preventable.

What can I control to reduce my risk?

Maintain a BMI of 25 or less

When we have excess weight on our body, especially around our waist, it increases insulin, estrogen and other hormones that can spur cancer growth.

Get up and move for 150 minutes a week

Exercise can change digestive acids and reduce carcinogens in the digestive tract along with lowering insulin and estrogen levels.

Make your plate 50% fruits and vegetables, 25% whole grains or beans

A healthy diet has long been tied to reduced cancer risks for many reasons. Fiber and phytochemicals in plant foods protect the body from damage and inhibit cancer growth. Most importantly, these substances must come from food. Research has found that vitamin and mineral supplements do not have the same effect as when these compounds are found in food.

Limit your exposure to toxic substances

Chemicals in tobacco and nicotine products, alcohol, some food additives and even the sun are all harmful to your body. A few key ways to reduce your exposure to toxins includes:

• Don’t smoke, chew or use e-cigarettes

• Drink alcohol in moderation or not at all

• Limit intake of red and processed meats, and foods with added sugars like sodas and desserts

• Prepare meats healthfully by not char grilling or frying

• Wear a broad spectrum SPF of 30 or greater everyday

Give it a try…

Developing willpower Willpower is noted as a major health barrier. It is often cited as lacking when someone feels they don’t have the energy or drive to do a health behavior. Many think it is something you are either born with or not, but it is actually a cognitive skill that can be developed.

Ways to strengthen willpower

• Identify behaviors that deviate from your health goals and track the thoughts and feelings that accompany them. Self-awareness can help you think twice before giving in.

• Meditation practice (sitting quietly for 5 minutes) helps to break impulsive patterns.

• Put your sleep first and consume adequate nutrients at regular meals during the day to avoid crashes that lead to impulsive choices.

• Find simple tasks to commit to: use your non-dominate hand while brushing your teeth, practice communication without using filler words (um, uh, like) or reduce your use of swear words.

Try practicing some of these strategies and be aware of changes to your daily choices and goals. You may be surprised at how great it is to feel the power of willpower even if it is related to smaller daily habits.

PrePear Meal Planning AppThe foundation of cooking quick, healthy meals is having basic ingredients available. PrePear is an ad-free meal planning app developed by Super Healthy Kids that helps streamline your meal plan and grocery list.

At no cost, you can:

• Discover and collect new recipes

• Add your own recipes

• Collaborate with friends

• Drop a recipe into your calendar and shuffle around as needed

• Choose the meals you need to purchase groceries for

PrePear will then remind you to:

• Restock your pantry

• Compile your grocery list, sectioned out by department

• Upon enabling notifications, will remind you what meal is planned so you can begin prepping as needed

If you would like, PrePear has meal plans available for purchase.

Holistic mental healthMental health is one of our greatest assets. It helps us focus at work, overcome obstacles, and get along with the people around us. Mental health affects individuals at every stage of life and can encompass their thinking, mood and behavior.

The connection between our physical body and our mental health is important and may be something worth exploring when thinking about staying mentally healthy. Therefore, individuals will want to take a holistic approach to well-being, physically, emotionally, psychologically and socially.

Our mental health can be in constant flux and ebbs and flows, but here are some ways to take care of this area of your life.

• Stay connected with others

• Get enough sleep

• Eat well

• Get physically active

• Find coping skills to deal better with difficult times

• Get professional help if you need it

Monthly ObservancesPark and RecreationUV Safety

Find a complete list of observances at healthfinder.gov/NHO

Activate!GET SCREENED

Screening is one of the best ways to detect cancer early, when it is most treatable. Sanford Health Plan encourages you to use your preventive health insurance benefits which can make cancer screening at no cost or lower cost to you. For questions about your coverage, please contact customer service at the number on the back of your member ID card.

Cancer Screening Group Recommended age and frequencyBreast cancer screening (mammogram) Women Age 40 and older once per year

Cervical cancer screening

Women

Age 21-65• PAP test every 3 years

Age 30-65• HPV DNA with PAP test every 5 years• HPV DNA test every 5 years

Colon cancer screening

Men, Women

Age 50-75 as listed below: • Colonoscopy every 10 years• Stool for occult blood every year• Fecal immunochemical test (FIT) every year• Stool DNA (Cologuard) testing every 3 years• Flexible sigmoidoscopy every 5 years

Prostate specific antigen (PSA) screening Men Age 50 and older once per year

Pineapple and cucumber salad

Serves: 8

Total Time: 30 min | Prep: 15 min

Ingredients:

1 pineapple, cored and chopped

1 seedless cucumber with peel,

sliced and chopped

5 sprigs of mint leaves, chopped to taste

2 limes juiced, or about 4 tablespoons

4 tablespoons of olive oil

Directions:

Chop pineapple, cucumber and mint and place into a bowl. Add lime juice and olive oil

and toss. Refrigerate for 15 minutes to develop flavor.

Nutrition Facts:

Calories: 126 Total Fat: 7g Sodium: 4mg Total Carbohydrates: 18g

Dietary Fiber: 2g Total Protein: 1g

Nutrition information compiled using nutritiondata.com

SVHP-3452 Rev. 6/19

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