10 Reasons to Eat Less Sugar That Have Nothing to Do With Weight Loss!!

DIRECTIONS

Add cooking oil to a large pot over medium heat. Add

turkey, salt and pepper (to taste). Cook 5-7 minutes, stirring frequently and crumbling. Transfer to paper-towel lined bowl to drain.

Add 1-2T cooking oil to pot again, returning to medium-

high heat. Add onion, sauté for 4-5 minutes. Add garlic, oregano and pepper flakes. Stir constantly for 30 sec. Add broth, 2 cups water, tomatoes. Cover and simmer.

Once simmering, add squash. When liquid returns to

simmer, cover and simmer for 5 minutes. Add kale and continue simmering until both vegetables are tender—10—15 minutes.

Add beans and turkey. Simmer until heated through.

Enjoy!!

LIVING HEALTHY Newsletter November/December 2015 Volume 1, Issue 6

Don’t be alarmed—but something’s hiding in your food. From the cereal you had for breakfast to the dressing on your salad to the ketchup on your fries, an addictive substance is lurking in many foods that you’d never suspect. Far more loathed than fat or cholesterol these days, sugar has become public enemy No. 1 when it comes to the health of America. In fact, in our effort to listen to doctors’ orders (and government guidelines) to consume less fat and less cholesterol, Americans turned to “healthy” low-fat foods that were actually loaded with sugar. In its recent report, the Dietary Guidelines Advisory Committee cited sugar as one of our biggest health concerns and recommended that sugar make up 10 percent or fewer of our daily calorie intake. The American Heart Association recommends that no more than half of your daily discretionary calories comes from added sugars (about 6 teaspoons or 100 calories for wom-en, and 9 teaspoons or 150 calories for men). But we’re eating way more of the sweet stuff than that: The CDC reports that the average American eats between 13 and 20 teaspoons of added sugar a day (around 230 calories for women, and 335 for men).

In its natural state, sugar is a relatively harmless—even necessary—carbohydrate that our bodies need to function. It’s found in fruits, vegetables, and dairy as a compound known as fructose or lactose. The problem comes when sugar is added to foods during processing for added flavor, texture, or color. This is more common than you may real-ize—you don’t have to be in the candy aisle to be sur-rounded by added sugar.

Eating too many of these empty calories has many health effects, the most obvious being major weight gain. Added sugar drives your insulin levels up, messes with your metabolism, and causes those calories to turn right into belly fat. And while losing weight is well and good, that’s just the beginning of the health benefits of cutting back on the sweet stuff. Below are 10

more legit reasons—besides fitting into skinny jeans—to tame that sweet tooth for good. 1. It can lower your blood pressure… Obesity, one of the main consequences of excessive add-ed sugar intake, is a major risk factor for high blood pres-sure. New research shows that added dietary sugars—independent from weight gain—can also raise blood pres-sure. And this is no small thing: High blood pressure in-creases the workload of the heart and arteries and can cause damage over time to the whole circulatory system.

Eventually, this can lead to heart disease, heart attacks, stroke, kidney damage, artery disease, and other serious coronary conditions. What’s more: People who have diets where at least 25 percent of the calories came from added sugar are twice as likely to die from cardiovascular disease than those who have diets where added sugars make up less than 10 percent of the food they eat . 2. …As well as your bad cholesterol. People who consume a lot of added sugar are more likely to have lower levels of HDL, or good cholesterol, higher levels of LDL, or bad cholesterol, and higher levels of triglycerides, or blood fats. Bad cholesterol and blood fats clog up arteries and blood vessels, leading to heart dis-ease. 3. It decreases your heart attack risk. People with higher added sugar in-takes had a notable increase in risk of heart attacks compared to those with lower intakes, one recent study found . One simple swap to cut your risk: Ditch the soda. One study found that sugar-sweetened bever-ages are associated with

♫♪“Baby it’s cold outside.” ♪♫♪ Wow! I guess winter really is coming. In this issue of the Living Healthy Newsletter, I’m sharing lots of information to help you get through the cold season safely, warmly and healthily! For the holiday season, I’ve loaded up on fun, healthy recipes you can enjoy with friends and family as you gather to celebrate and appreciate the many blessings the year has brought you. And… in anticipation of your New Year’s commitment to being an even healthier, happier you—I’m giving you the insider scoop on the habits of healthy people. On behalf of the VPC-Benefits Consortium, I want to wish you peace, prosperity, health and great happiness this holiday season and in the year ahead. Be Well!

Lynise Anderson, N.D., C.N.C.

INGREDIENTS

2-3 T cooking oil

8 oz. lean ground turkey

Sea salt

ground black pepper,

1.2 large onion, chopped

2 cloves garlic, chopped

1/2 t dried oregano

1/4 t red pepper flakes (optional)

2C reduced sodium chicken broth

2 C unsalted, diced tomatoes with juices

1 1/4 lb butternut squash, peeled and cut into 3/4” pieces

(about 3 cups)

About 5 cups of kale, thick stems removed, chopped

1 15oz. Can unsalted cannellini beans, drained and rinsed

Continued on page 4.

Italian Turkey Soup This super easy, ridiculously delicious soup is sure to become a household favorite.

Continuing to

focus on a

problem will

never reveal a

solution.

4 Habits of Healthy People

Healthy Living During the Holidays

The holidays are coming and with the excitement of

sharing good times with family and friends, often this

period is very hectic. Changes in schedules and rou-

tine can lead to loss of healthy habits. Here are few times to help you maintain your

living healthy habits during the holiday season.

Sleep: Holidays can be draining. Make time for sleep and restful relaxation. Consider a

goal of at least seven hours of sleep a night and remember

to keep a regular bedtime. Avoid alcohol and caffeine before

bed and minimize technology (cell phone, television) to wind

down for the night.

Moderation: Seasonal delicacies are plentiful this time of

year. Favorite foods help create holiday memories, but

healthy choices and portion control are still important. Consider using smaller plates

and add color to your meal with salads and other vegetables. Eating breakfast can help

avoid excess snacking during the day. And be sure to

remain mindful of alcohol consumption.

Exercise: Walking, hiking, sledding or building a

snowman – anything will do! Be active. Thirty minutes

of daily moderate exercise will help to minimize the

extra pounds and keep your spirits high if you tend toward the winter doldrums. As al-

ways, consult your health care provider prior to any new or significant change in your

exercise routine.

Reduce Stress: While it’s tempting to accept every invitation, remember to make time

for you. Prioritize your social invitations and be realistic about your availability as work

and other obligations continue. When traveling, be proactive, flexible and consider

contingency plans if there are delays or cancellations. Schedule time for relaxation

and explore options like meditation or daily walks as a means to unwind.

Learning about the common habits of healthy people can be a particularly motivational experience, even for people who are already living an active lifestyle. Some-times these extra reminders can be just the boost that we need to get back on track or even encourage us to continue on the path to a healthier lifestyle. It’s generally pretty easy to spot someone that is living a healthy life and it’s usually pretty admirable—they seem to smile a little brighter, they always appear to be happy, and they are constantly on-the-go and produc-tive. Learn about four of the most common habits that these people have mastered and how you can emulate these to improve and build upon your own fitness regi-

men. They Are Actively Aware of Their Food Choices Healthy people know exactly what type of food they put in their body and

often make sacrifices to help keep their bodies running optimally. This means, when they go out to eat with friends, they won’t always be delving into a large serv-ing of nachos or ordering that extra round. They always read nutritional labels and scan for artifi-cial sweeteners, tricky food additives, and preserva-tives, because they prefer avoiding over processed foods when possible. While they are not always 100% perfect with their nutrition, healthy people often abide by general rules of thumb, such as, no alcoholic beverages during the week, no more than one soda a month, or other methods to do their best to avoid food that is unhealthy. What this doesn’t mean, is that they are over top or obnoxious about their habits—they choose to lead by example. To start developing this healthy habit, pay close attention to the foods that you eat. Keep a food log that documents what sort of foods you eat and how often you eat them. If you noticed any questionable or unhealthy food choices, work on wean-ing them out of your diet.

Consistently Monitor Their Health Aside from tracking their food and nutritional intake, healthy people also monitor their overall physical performance by regularly exercising to gauge whether or not their health has improved or worsened over time. This means that they’ll often experiment with jogging longer distances or lifting heavier weights just to see how well their body responds to a more intense workout. If these exercises were more difficult than they had expected, it could be an indication that they should be scaling back their efforts. You should be consistently aware of how your body is supposed to feel so that you can understand when you aren’t working out enough, or even if you are working out too hard. Additionally, you should not be afraid to monitor your health by visiting a doctor for a checkup or consulting with a physical trainer when an outside examination is necessary. Stay the Course Even When It’s Difficult There are often going to be times when your fitness goals become unclear, you become physically exhausted, or you lose much of your motivation—hey, it happens to the best of us. But one habit that healthy people proudly focus on is a continual drive to fight onward, even when their health

goals become overwhelming difficult. Instead of giving up, they stay con-sistent and add variety to their routine by incorporating new exercises which can make their healthy habits fresh again. They find other activities that make their lives more enjoyable, such as joining a gym with a friend, hiking with their dogs, or playing football with

the kids. To adopt this habit, focus on breaking any health plateaus that you experience by first realizing that it’s okay to not always be perfect. When times get tough and you start to

struggle or question your motivation, this shouldn’t be considered a sign of weakness—this is a sign of growth and change, embrace the challenge. Experiment with New Habits Healthy people are always on the lookout for new habits, suggestions, or technology that can help them continue to grow stronger throughout their lives. They understand that their life really begins when they venture outside of their comfort zones and even avoid activity ruts by set-ting new goals and trying new sports. Additionally, healthy people transition their new habit building beyond physical changes and introduce a varie-ty of exciting new modifications to their diet—they cook new foods to surprise their metabolism and find new ways to balance their essential nutrients. Think about how you can incorporate new habits to find the exercise and fitness routines that work best for you. Consider drinking more water, reading nutrition labels, getting annual checkups, scheduling more time for sleep, working out with a friend, trying new outdoor adventures, etc. What are some of the healthiest habits that you have experienced? What are some of the areas that you are succeeding in and where could you use more help? Do you find developing healthy habits to be a beneficial process in your fitness routine? Healthy individuals have tips to staying on track and getting back on track when they’ve slipped. Watch what you eat. Regularly monitor against your performance goals. Consistently make time for your workouts. And keep on the lookout for new, healthy habits.

Caring for the Caregiver

Being a caregiver is a stressful and demanding job. Doctor appointments that must be scheduled; the constant care and attention your loved one needs, both physically and emotionally; the back and forth to grocery stores, drug stores, physical therapy sessions and, most of all, the need to know you are doing the "right thing" for the loved one in need of your care. The daily challenges you face as a caregivers may seldom leave you time for yourself. But caregivers need time –time to reflect, relax and rejuvenate for at least few hours each week. This "private time" gives you a renewed strength to carry on. It's important to take that time. You deserve it. AND, should not feel guilty about it. Give Yourself a Break, Right Now There are ways to allow yourself time away. It’s okay to take an hour, a day or even a weekend to collect your thoughts and get back on track. Really! Listen, you've got a very important role to play - if you do not care for yourself, who will step in to care for you AND your loved one. Here is a list of things you can do to take care of yourself and be a better caregiver for it...

Information provided herein is for educational purposes only and should not be used to replace the care and information received from your healthcare

provider. Please consult a qualified healthcare professional with any health concerns you may have.

CAMPUS

SPOTLIGHT

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Click here to send me an email I want to hear from you!

Kudos to Virginia Union University for a successful “Beat the Boss” Challenge. Over 30 people participated in the 5-week program that encouraged them to keep or beat pace with Dr. Zakir Hossain, VP of Academic Affairs —an avid walker and

fitness enthusiast.

Accept help. Be pre-

pared with a list of ways that others can help you, and let the helper choose what he or she would like to do. For instance, one person might be willing to take the person you care for on a walk a couple of times a week. Someone else might offer to pick up grocer-ies or cook for you.

Focus on what you are able to provide. It's

normal to feel guilty sometimes, but understand that no one is a "perfect" caregiver. Believe that you are doing the best you can and making the best decisions you can at any given time.

Set realistic goals. Break large tasks into smaller

steps that you can do one at a time. Prioritize, make lists and establish a daily routine. Begin to say no to requests that are draining, such as host-ing holiday meals.

Get connected. Find out about caregiving

resources in your community. Many communities have classes specifically about the disease your loved one is facing. Caregiving services such as transportation and meal delivery may be availa-ble.

Join a support group. A support group can

provide validation and encouragement, as well as problem-solving strategies for difficult situations. People in support groups understand what you

may be going through. A support group can also be a good place to create meaningful friendships.

Seek social support. Make an effort to stay well-

connected with family and friends who can offer nonjudgmental emotional support. Set aside time each week for connecting, even if it's just a walk with a friend.

Set personal health goals. For example, set a

goal to establish a good sleep routine or to find time to be physically active on most days of the week. It's also crucial to fuel your body with healthy foods and plenty of water.

Caring for a loved one can strain even the most resili-ent people. If you're a caregiver, take steps to preserve your own health and well-being. Remember, if you don't take care of yourself, you won't be able to care for anyone else.

M. Nov 23 Go Meatless Tu. Nov 24 Unsubscribe W. Nov 25 Make a Vision Board Th. Nov 26 Make a Phone Call Fr. Nov 27 Track Water Intake Sa. Nov 28 Treat Yourself Su. Nov 29 30 Second Plank

M. Nov 30 Hand-Written Note Tu. Dec 1 Eat the Rainbow W. Dec 2 Tea Instead of Coffee Th. Dec 3 Workout with a Buddy Fr. Dec 4 Try a New Whole Grain Sa. Dec 5 Fridge & Pantry Purge Su. Dec 6 Gratitude List

M. Dec 7 Eat Vegetables at Every Meal Tu. Dec 8 Pay It Forward W. Dec 9 Healthy Snack Th. Dec 10 30 minutes of You-time Fr. Dec 11 Walk a Mile Sa. Dec 12 Closet Cleanout Su. Dec 13 Plan Your Meals

M. Dec 14 Meditate Tu. Dec 15 Smile at Everyone You Pass W. Dec 16 Share Your Expertise Th. Dec 17 Self-Love X 6 Fr. Dec 18 No Sweets Sa. Dec 19 New Fitness Goal Su. Dec 20 Make a Donation

Holiday Wellness Challenge This fun holiday challenge will help you and your family cultivate health and happiness

throughout the holiday season!

10 Reasons to Eat Less Sugar… (cont.)

Chia Oatmeal Breakfast Cookies Cookies for breakfast? Why yes! These Chia Oatmeal Breakfast Cookies from Eating Bird Food are packed with hearty and

healthy ingredients that will keep you feeling full all morning. They’re also made without any added sugar, dairy or eggs.

Ingredients

1½ tablespoons Chia seeds

¼ cup unsweetened vanilla almond milk

2 ripe bananas, mashed

¾ cup old fashioned oats (gluten-free if necessary)

¼ cup unsweetened shredded coconut

¼ cup chopped dates

¼ cup dark chocolate chunks or carob chips (gluten-

free if necessary)

1 Tablespoon creamy almond butter (with salt)

large pinch of cinnamon

Directions

Preheat oven to 350F.

In a small bowl, stir together the chia seeds and al-

mond milk and let the mixture sit for about 10 minutes, or until the chia seeds have created a nice gel-like consistency.

Pour the chia seed gel into a medium sized mixing

bowl and add in the mashed bananas, oats, coconut, al-mond butter and cinnamon until well combined. Gently stir in the dates and chocolate chunks.

Scoop out a generous tablespoon of dough onto a baking

stone or a greased cookie sheet and use a fork to press the dough down a little to make more of a cookie shape. You should get about 15 cookies.

Place in oven and bake for 17-20 minutes, or until the

bottom of the cookies have browned a bit.

Take them out, let cool and enjoy.

Note: Many dark chocolate chips are gluten-free however ingre-dients can vary by brand. It’s best to look at packaging before purchasing if you have a gluten sensitivity.

increased risk of coronary heart disease. “For every extra soda or sugary drink you consume, you may raise your risk of heart disease by up to 25 percent,” says Darria Long Gillespie, M.D., a board-certified emergency physician at Emory University Hospital. 4. It keeps your brain sharp. You may have been warned that sweets can eat away at teeth enamel, but what’s even scarier is that sugar can eat away at your brain power too. Research shows that eating too much sugar can impair cognitive function and reduce proteins that are necessary for memory and re-sponsiveness. In one particular study, rats who were fed sugar were slower and showed less synaptic activity in their brains than those in the control group. “A high intake of sugar is associated with metabolic syndrome, a cluster a conditions associat-ed not just with decreased cognitive function, but possibly even with changes to brain structure,” Long Gilles-pie says.

5. You’ll be less likely to have Alzhei-mer’s and dementia… A diet high in added sugar reduces the production of a chemical known as brain-derived neurotrophic factor (BDNF), which helps the brain form new memories and remember the past. Levels of BDNF are particularly low in people with an impaired glucose metabolism (diabetics and pre-diabetics) and low BDNF has been linked to dementia and Alzheimer’s disease. 6. …And depression. In one study, older adults who drank more than four servings of soda per day were 30 percent more likely to be diagnosed with depression than people who drank

unsweetened water, coffee, or tea. In order to function properly, the brain depends on a steady supply of chemicals like glucose and insulin.

When glucose (another name for sugar) enters the body, insulin opens cell doors to allow it into the cells. However, when your brain experiences continuous sugar

spikes (from your break-fast of Lucky Charms to your post-dinner ice cream sandwich), insulin becomes more immune to its effects and there-fore less effective. This in turn leads to depression and anxiety. 7. It will lower your risk of diabetes. Research shows that drinking one to two (or more) sugary drinks per day increases the chance of developing Type 2 diabetes by 26 percent. Because of the high insulin resistance caused by excess sugar in-take, fructose, glucose, and other forms of sugar can’t get into the cells and become “stuck” in the bloodstream. This high blood sugar leads to pre-diabetes and eventually the threat of actual diabetes. 8. It can help prevent fatty liver dis-ease. Research suggests a diet high in added sugar can exacerbate fatty liver disease. Never heard of fatty liver disease? You’re not alone, but it’s actually one of the most common diseases in America, says Mark

Hyman, M.D., founder of the Ultra Wellness Cen-ter and chairman of the Institute for Functional Medicine. Basically, that spike in insulin caused by sugar also drives fat

into the liver cells, causing inflammation and scarring. This disease is a major risk factor for diabetes, heart attacks, and even cancer. 9. It can help reduce your risk of cer-tain cancers. Though studies are not completely con-clusive, some research suggests that excessive added dietary sugar is correlat-ed with higher levels of certain cancers, such as pancreatic cancer. 10. You'll breathe easier. Studies suggest that certain dietary pat-terns, including a high-sugar diet, can make you more likely to suffer from asth-ma or chronic obstructive pulmonary disease (COPD), which is the third lead-ing cause of death in the U.S.

The person who says “I can” and the person who says “I can’t” are both right.

Did You Know About

COLD AND FLU SEASON

Flu viruses can lie up to 48 hours on hard, nonporous surfaces such as stainless steel and up to 12 hours on cloth and tissues.

Viruses mutate more in one day than hu-mans did in several million years. That makes getting the right mix in a vaccine a little tricky!

Antibiotics are NOT effective for killing viruses. They work on bacteria!

Washing your hands is the best way to prevent a cold or flu.

A sneeze can travel over 100 miles per hour.

Stay healthy this winter!!