Pick Your PepperGoing ViralYou’ve got a cold, complete with coughing, sneezing, and a runny nose.

Now what?

Option 1Suffer through it with plenty of rest, fluids, and your favorite TV reruns.

Option 2Visit the doctor. It’s not a bad idea, but getting a prescription may not be the answer.

If your cold is caused by a viral infection, antibiotics won’t help.

In fact, about 50 million unnecessary prescriptions for antibiotics to treat the common cold are filled every year, according to the Centers for Disease Control and Prevention.

If it’s the common cold, call in sick and go back to bed.

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Hot Pepper Heat Chart

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What’s Your Body Mass Index?tinyurl.com/o2df8nl

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Banana pepper – mild

Jalapeno pepper – medium

Cayenne pepper – hot

Habanero pepper – very hot!

December 7-13 is National Influenza Vaccination Week. Have you received the flu vaccine this season?

Heat Up Weight Loss with Hot PeppersAre you a pyro-gourmaniac? Maybe you should be. It’s the culinary-coined term for people who like hot peppers. New research shows that eating hot peppers may help you lose weight.

Capsaicin triggers brain response to control hungerResearchers looked at 12 different studies on red pepper consumption and appetite control. They found that when the tongue detects capsaicin (the heat ingredient in hot peppers), the brain responds by helping you feel fuller. Capsaicin is a thermogenic that can raise your body temperature and increase metabolism. Nutrients in hot peppers can also help lower cholesterol, reduce inflammation, and control blood sugar levels.

INFORMATION FOR KEEPING HEALTHYDEC 2014

If you’re not part of the some-like-it-hot club, don’t worry. In one study group, just half of a hot pepper added to a full glass of tomato juice was enough to make a difference. People ate 16 percent fewer calories during the day and reported a 12 percent increase in satiety.If you want to control hunger, manage your weight, and improve your health, add a few more hot peppers to your diet.Nutrition Today.

“You have cancer.” Doctors deliver the diagnosis an estimated 1.6 million times a year. It’s news no one wants to hear. Yet, one out of every 3 women and 1 out of every 2 men will develop cancer sometime in their lifetime. Cancer is a leading cause of death in the United States that claims the lives of about 576,000 people a year. But it doesn’t have to be that way.

Food choices and exercise make a differenceA study by the American Association for Cancer Research found that healthy habits can cut cancer risk in half and increase survival rates.

Common cancers such as breast, colon, stomach, esophageal, and lung cancer, have all been linked to food choices and lifestyle habits. To reduce your risk for cancer:

X Feast on fruits and veggies. Half your plate should be filled with fruits and vegetables at every meal. The U.S. Department of Agriculture recommends 5 to 13 servings per day.

X Eat more whole grains. Two or more servings per day of whole grains such as steel-cut oats, whole-grain breads and cereals, and brown rice can help reduce cancer risk.

X Avoid or limit red meat. In a Harvard University study, researchers found that just

Healthy Habits Cut Cancer Risk in Half

RECIPERaspberry Bran MuffinsForget about going to the bakery for breakfast. These muffins are healthy, tasty, and packed with whole grains. Only about 80 calories per muffin.

ingredients: 1 C whole-wheat

pastry flour 1 C wheat bran 1 T baking powder ½ t salt ¾ C soymilk 1/3 C honey ¼ C canola oil 1½ t egg substitute 1 C raspberries,

fresh or frozen

Directions:1. Combine dry

ingredients in a bowl.

2. In another bowl, combine soymilk, honey, oil, and egg substitute.

3. Whisk to dissolve egg substitute.

4. Combine liquid and dry ingredients and stir until just moistened.

5. Gently fold in washed raspberries.

6. Prepare a muffin tin with cooking spray. Fill cups nearly full with batter.

7. Bake at 350° F for 18 to 20 minutes.

Tastefully Vegan: Creative Vegetarian Cooking.

Are Your Drinking Patterns Safe?

rethinkingdrinking.niaaa.nih.gov

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Monthly Health Challenge™

Protect Yourself from the Flu

If you pick up a wrench to fix a car, carry your groceries in a paper bag, or step on the brakes at a stop light, you can thank a handful of 1918 inventors for the torque wrench, grocery bag, and hydraulic brakes. Not long after these modern-day conveniences emerged, the pop-up toaster and kitchen blender followed. But these inventions didn’t enjoy a viral ad campaign or prime-time product release like they would today. News about a peace treaty that could end World War I dominated the headlines. Then came the 1918 flu pandemic.

Are You Prepared to Fight the Flu?What started out as a few isolated cases of cold and flu-like symptoms quickly spread around the world. In no time, it literally went viral. In a matter of months, the flu sickened 500 million people and an estimated 50 million people died. Nearly 25 percent of the U.S. population was infected.

Public health officials tried to curb the spread of the deadly virus. People wore masks and avoided

handshakes. Many schools, churches, and businesses were closed. New York City even enlisted the help of the Boy Scouts to enforce a city code that made spitting illegal.

Twenty years after the flu pandemic, researchers Jonas Salk and Thomas Francis developed the first flu vaccine. However, strains of the flu virus are still around. Will you get sick or stay healthy this season? Take this month-long Health Challenge to Protect Yourself from the Flu.

Avoid Going Viral During Flu SeasonViral videos of pets, pranks, and people viewed millions of times on YouTube may be worth a few laughs, but the influenza virus isn’t something you want to get or spread around. One microscopic droplet of the virus can make you sick. Your best defense is to avoid exposure to the flu virus and strengthen your immune system by getting the flu vaccine.

CHALLENGETake action to prevent the flu

Requirements toComplete this HEALTH CHALLENGE™

1. Read “Protect Yourself from the Flu.”2. Take action to prevent the flu on at

least 22 days this month.3. Keep a record of your completed challenge in

case your organization requires documentation.

How much do you know about the influenza virus? Take this quiz to find out.

T F1. n n An estimated 10,000

people in the United States die every year from influenza, and more than 50,000 are hospitalized.

2. n n The flu is contagious one day before any symptoms appear, and up to a week after becoming sick.

3. n n If you’re healthy, eat a balanced diet, and exercise regularly, you probably won’t get the flu.

4. n n After receiving the flu vaccine, it takes about two weeks for antibodies to develop to protect you from getting sick.

5. n n The flu is most commonly spread through coughing and sneezing. It’s also possible to get the flu from infected surfaces and then touching your mouth, eyes, or nose.

The flu can be very serious, especially for the elderly, small children, and people with a weakened immune system. About 36,000 people die every year from the flu, and more than 200,000 are hospitalized. Getting the flu vaccine is the best way to prevent the flu and minimize complications if you do get sick.

Answers: 1. False. 2. True. 3. False. 4. True. 5. True.

Influenza virus,Image by CDC.gov

© Wellsource, Inc. All Rights Reserved.

one serving a day of red meat increased the risk for certain types of cancer.

X Maintain a healthy weight. If you’re overweight or obese, take action to improve your diet and exercise habits to achieve a healthy weight. Excess weight is a risk factor for many types of cancer.

X Exercise daily. The American College of Sports Medicine recommends at least 30 to 60 minutes of moderate physical activity a day. If

The Most Harmful Drug in the World: Alcohol?

Take the December Health Challenge!Protect Yourself from the Flu – Take action to prevent the flu

Ask the Wellness Doctor: This month Dr. Don Hall answers the question: What are some ways to make traditional holiday recipes healthier?

Healthy Habits Cut Cancer Risk in Half (continued from page 1)

you’re pressed for time, try taking a couple of short walks throughout the day.Improving your diet and getting regular exercise can significantly reduce your risk for cancer. Not smoking, avoiding alcohol, and getting regular exams can also prevent cancer and help you beat it if you do develop cancer. Centers for Disease Control and Prevention. Harvard School of Public Health. American College of Sports Medicine. American Association for Cancer Research.

Alcohol may not be a controlled substance like heroin or cocaine, but it’s the most harmful drug in the world. A study published in The Lancet found that alcohol is linked to one out of every 25 deaths in the world. About one-third of all adults don’t drink alcohol, which is the best way to prevent alcohol problems. If you do drink, consider the following figures:

4 is the number of drinks more than half of all adults have in a week.

6 minutes is all it takes for one drink to impair the brain.

40 percent of all violent crimes in the U.S. involve alcohol.

200 different health problems have been linked to alcohol use.

224 billion dollars is spent to treat alcohol-related problems in the U.S. each year.

10,322 people die in alcohol-related car accidents in the U.S. every year.

88,000 people die from alcohol-related causes annually in the U.S.

Avoid or Limit AlcoholWhat is a standard drink?

12 ounces of beer or wine cooler

5 ounces of wine

1.5 ounces of distilled spirits

For best health, avoid alcohol. If you choose to drink, follow these guidelines:

WomenNo more than 1 drink per day. Zero if pregnant.

MenNo more than 2 drinks per day if under age 65.

SeniorsNo more than 1 drink daily for people age 65 and older.

Centers for Disease Control and Prevention. U.S. Department of Justice. National Highway Traffic Safety Administration. The Lancet.

Fruit juice and sparkling

water is a refreshing party drink