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January Health Topics The focus for January is healthy weight Articles include: Busting weight loss misconceptions In it together: Weight control for couples Declutter Eye health Real Appeal Shrimp Salad Pocket

January 2018 Newsletter Inside This Issue:

Busting weight loss misconceptions In it together: weight control for couples Declutter Eye health Shrimp Salad Pocket

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Busting Weight Loss Misconceptions

Can you be fit and fat? Does skipping breakfast promote weight loss? Should overweight

children be on restrictive diets? These are just a few of the many misconceptions about weight

that are not necessarily true. Here are some top weight loss myths – busted!

Fit and Fat?

Yes, you can be fit and overweight within reason. The trick is to control your weight so you can

be physically active. There are plenty of people who get regular physical activity, yet they are

overweight. A recent study showed people who are fit and carrying extra pounds may not be at

increased risk of developing or dying from heart disease or cancer when compared to people of

healthy weight.1

Likewise, thin people are not necessarily healthy if they carry excess belly fat.

What matters more than weight is the amount and type of body fat. Studies show that fat around

the midsection or belly fat may be more harmful than fat elsewhere on the body.2 Why? Belly or

visceral fat embedded into muscles and around vital organs can have a metabolic impact

compared to subcutaneous fat, which is the type of fat that simply sits beneath the skin like on

your hips. Abdominal fat is also a predictor of risk for obesity-related diseases such as Type 2

diabetes, elevated cholesterol, high blood pressure and heart disease.

Generally ladies should strive for a waist circumference below 35 inches and men, 40 inches

according to the National Heart, Lung and Blood Institute.

Eat Whatever You Want As Long You Exercise

It might sound logical that if you work out, you can eat whatever you want, but this is usually not

the most effective way to lose weight. Believe it or not, it is easier not to eat the chocolate cake

than it is to burn it off. One slice of decadent chocolate cake could contain as many as 500

calories and require up to five miles of jogging to burn it off.

Losing weight occurs when you create a calorie deficit either by eating fewer calories, burning

calories through exercise or a combination of both. Diet plans that include cutting calories and

regular physical activity tend to be the most successful and sustainable.

Further, the quality of the food you consume and regular physical activity are important to

overall health, regardless of weight.

So the next time you want to indulge in a calorie-rich food or beverage, enjoy a smaller portion

and account for it in your daily calorie budget.

Health Only Improves When You Lose Lots of Weight

Seeking to reach your healthy weight is an excellent goal in support of good health. However,

you may benefit from losing as little as 5-10 percent of your body weight. Studies show that even

small amounts of weight loss may improve blood cholesterol levels, blood sugar levels, blood

pressure and lower risk for heart disease.

Celebrate small victories on your journey toward a healthier weight. The payoff – people who

lose weight slowly are more likely to keep it off.

Skipping Breakfast Slashes Calories

Studies show that breakfast eaters have healthier weights compared to breakfast skippers.

Skipping breakfast or any meal usually results in overeating later in the day.

Enjoying a nutritious meal in the morning sets the stage for the day. A breakfast that contains

protein and fiber may keep blood sugar levels stable and hunger at bay until lunchtime. Your

blood sugar and energy levels are low when you wake up in the morning. To get your body

moving and energized after a long night's rest, you need fuel in the form of a healthy breakfast.

Another benefit, people who eat breakfast tend to have healthier diets overall, ones that are

higher in nutrients. Breakfast may help you keep the weight off. We have learned from

successful losers, the National Weight Control Registry of those who have lost weight and kept it

off, make eating breakfast a daily habit. Reconsider where you slash calories in your diet and

keep in mind you may save calories if you start your day the healthy way with a nutritious and

delicious breakfast.

Restrictive Diets for Children

Many of our nation's children are overweight or obese. But putting kids on a diet to shed weight

may not be the right approach. Kids may outgrow their excess weight, especially during rapid

growth periods like puberty. As kids grow, the ratio of height to weight that is used in the body

mass index (BMI) formula can change and put your child into a healthy weight range.

A tip to parents is to set a good example, stock the home with lots of delicious foods, including a

few treats and encourage right sized portions and regular physical activity.

Sources

1. European Society of Cardiology (ESC). "'Fitness and fatness': Not all obese people have the

same prognosis; second study sheds light on 'obesity paradox'." ScienceDaily, 4 Sep. 2012. Web.

8 Aug. 2013.

2. Penny Kris-Etherton, PhD,RD, distinguished professor of nutritional sciences, Penn State

University; Christine Rosenbloom, PhD, RD, nutrition professor, Georgia State University;

Michael Jensen, MD, professor of medicine, Mayo Clinic, Rochester; 2010 Dietary Guidelines

for Americans; American Journal Clinical Nutrition, Jan. 2008, pp 79-90; Vaccariello, L and

Sass, C. Flat Belly Diet, Rodale, 2008.

In it together: weight control for couples

No one can control your weight for you. But if you live with a partner, you’re linked in ways that

can affect your weight control efforts. You likely share some routines and habits, not to mention

a fridge and dinner table. The great news is that if you’re both trying to improve your habits,

you can encourage each other. You’ll each reap the rewards of better health. And making

positive changes as a couple may help you feel more connected too.

4 good ways to get started

Talk with your partner about these ideas — and see how many you can bring into your life:

1. Plan, shop, cook. Discover new, healthy recipes together. Make a date to go to the grocery

store. You can explore the aisles in search of new fruits, veggies and other nutritious foods to try.

2. Bring the romance. A healthy and leisurely candlelit dinner may be good for your

relationship — and your waistline. Practicing mindful eating means savoring your meals. A

slower pace can help you tune in to your body’s cues that you’re getting full. Done regularly, this

can help you eat less — and enjoy your meals more.

3. Set date night in motion. Take turns planning weekly dates. And stick to this rule: You must

be active.* For instance, you might try a salsa or yoga class. Or how about renting a tandem bike

or a canoe for the weekend? Maybe bowling is right up your alley — or you’d love exploring

new hiking trails together. You can give your relationship a spark — and burn calories too.

4. Be each other’s biggest fans. Support and encourage your partner as you both work toward a

healthy lifestyle. There’s power in a simple “Way to go!” or “I am so proud of you.”

Remember, the goal is not perfection. So don’t nag or criticize each other. Instead, praise the

positive. Help each other through setbacks — and rally together to be your best.

Declutter

Check out these doable steps to help get rid of the mess

When we’re extra busy, it’s easy for extra clutter to pile up too. We don’t have time to take care

of the mess — so it sits and grows. It may not bother everyone. But for some of us it adds to our

stress. The thought of tackling it all at once may feel overwhelming — especially when you

already have so much to do. Instead, take small doable steps as you can.

Bit by bit: Tips to clear the clutter

Just getting started may give you a better sense of control — and tidier spaces may help you feel

happier and more productive. Try these little hacks to get on your way to less chaos and more

calm:

1. Sort in spurts. Organize small, clutter-prone areas when you have a few free minutes. Or pick

a number — and try to put away that many items at a time.

2. Make donating easier. Keep a box or bag in a handy place for items that you no longer need,

use or enjoy. Visit a local donation center whenever it fills up.

3. Focus on just one thing at a time. Do stray shoes tend to pile up all over the house? Or do

you stash pens in every desk drawer? Gather similar items together — and minimize multiples.

4. Deal with paper mail daily. Decide to act on it, trash or recycle it — maybe even as soon as

you bring it in. For items that need more attention, store them in a bin or basket. Set aside a time

each week to take care of them.

5. Do on-the-go organizing. Each time you use an item, decide whether it’s something you need

daily. If not, store it away where it won’t add to the clutter.

6. Make a memento. Holding on to an item you no longer need because it has sentimental

value? Snap a photo of it. Then give it away. That way, you’ll keep the memory — but not the

mess!

7. Carry on, carry on. To help stay organized, adopt the classic motto: A place for everything

and everything in its place. Get in the habit of putting keys, jackets, phones and other items

where they belong when you’re finished with them.

And if you ever get off track again, no worries. You’ll know how to bust out these clutter-

clearing moves.

Eye Health-6 foods to spy for eye health

Set your sights on these vision-friendly choices

Like other parts of your body, your eyes thrive on nutritious foods. Research suggests that a

healthy diet may help prevent several serious eye problems.*

Take a close look at these six tips for nutrient-packed foods and drinks that may do your eyes

some good:

1. Corner some kale. This foodie favorite is loaded with two antioxidants: zeaxanthin and

lutein. They may be linked to a lower risk of cataracts — a clouding of the eye’s lens — and age-

related macular degeneration (AMD), which destroys central vision. You can get these nutrients

from other dark green, leafy veggies too, such as spinach and romaine lettuce.

2. Crunch on a carrot. Ever see a rabbit with glasses? You may have heard that nibbling on

carrots is a sight-saver. Here’s why: The orange color in carrots is a clear clue that they’re high

in beta-carotene, which may help slow the progress of AMD. Other orange-colored fruits and

veggies — such as sweet potatoes, butternut squash and apricots — are also easy on the eyes.

And beta-carotene has a bonus benefit: It may help you maintain good night vision.

3. Feast on fish. Certain fish — such as salmon, albacore tuna and sardines — are rich in

omega-3 fatty acids.** These essential fats may help keep eyes healthy as we age. You can also

look for omega-3s beyond the sea: Think walnuts or chia seeds.

4. See your way to more citrus. The vitamin C in citrus fruits — such as oranges and grapefruit

— may help protect against cataracts and AMD. Other C-rich gems include cantaloupe, bell

peppers, broccoli and strawberries.

5. Brew up some benefits. Green tea contains catechins. Those are plant compounds that may

help lower the risk of cataracts and AMD.

6. Look for legumes. Peas, beans and other legumes contain a must-have mineral: zinc. It may

help protect eyes from the damaging effects of light. Another easy way to get zinc: Snack on a

handful of peanuts. They’re a legume too.

Heart Health: Be Happy!

The Condition Management program can

help you combat heart disease. When

you enroll in this confidential program,

you’ll receive unlimited access to an

experienced nurse who will work with you

one-on-one. As part of your support

team, your nurse will:

Help you prepare for doctor visits so you can make the most of your time with your physician

Work with you to reach your health goals like reducing stress

Provide help navigating the complex healthcare system so you can maximize your benefits

SOURCE: Duke University: http://www.dukehealth.org/health_library/news/you-ve-gotta-have-heart-positive-outlook-increases-heart-patient-s survival?utm_source=dukehealth.org&utm_medium=rss&utm_campaign=RSS_news

(888) 887-4114 www.myuhc.com

Want a healthy heart? Be happy! Heart patients with a positive attitude are more likely than those with a dim view of recovery to be healthier down the road and to survive longer, according to a new study.

Researchers at Duke University Medical Center in Durham, N.C., followed 2,800 people who had been hospitalized with heart disease. Their findings, published in the journal Archives of Internal Medicine: those optimistic about their recovery had about a 30 percent greater chance of survival after 15 years than the pessimistic patients.

For the study, researchers asked heart patients when diagnosed how they felt their condition would affect their lifestyle and if they thought they would ever return to normal activities. The scientists followed the patients for 15 years. Those with the most upbeat attitudes at the outset had the best longevity even after controlling for risk factors like age, gender, disease severity and income.

Researchers aren’t certain why the optimists fared better. They speculate this group was better at coping with their illness and were less likely to give up or worry if obstacles cropped up. (Chronic stress can have damaging effects on the body.) They may also be more likely to take positive steps, like closely following treatment plans and exercising to get back on their feet, according to the study.

“This study is unique because it shows that a patient’s attitude toward their disease not only impacts their ability to return to a normal lifestyle, but also their health over the long term and ultimately their survival,” lead study author John Barefoot said in a news release. “The take-home message is that having positive expectations can not only make you feel better but also potentially live longer.”

So chin up. Your heart may depend on it!

This program should not be used for emergency or urgent care needs. In an emergency, call 911 or go to the nearest emergency room. The material provided through this program is for

your information only. It is provided as part of your health plan. Program nurses and other representatives cannot diagnose problems or suggest treatment. This program is not a substitute for your doctor’s care. Your health information is kept confidential in accordance with the law. This is not an insurance program. It may be discontinued at any time. Optum is a registered trademark of Optum, Inc. All other trademarks are the property of their respective owners. © Optum, Inc. All rights reserved.

LUNCHES

Shrimp Salad Pocket

1 Serving: • 2 teaspoons olive oil • 1 teaspoon apple cider vinegar, red wine vinegar or white vinegar • Dash sugar • 1 teaspoon chopped red onion • ½ cup shredded romaine lettuce • 1 tablespoon chopped fresh parsley • 3 ounces cooked, shelled and deveined shrimp, chopped • 1⁄2 whole wheat pita bread (about 6 inches in diameter)

Make this sandwich with shrimp that’s boiled before you purchase it or with cooked and chilled leftovers. It would also taste great with almost any variety of fish in place of the shrimp.

1. In a medium bowl, combine oil, vinegar and sugar.

2. Mix in onion, lettuce, parsley and shrimp. Place on pita bread and serve or cover and refrigerate for later use.

Nutrition Facts (per serving)

Calories 277 Total Fat 11g

Protein 26g Saturated Fat

1.6g

Carbohydrate 18g Cholesterol

166mg

Dietary Fiber 3g Calcium

91mg

Total Sugars 1g Sodium

507mg

REAL APPEAL | LUNCHES 67