SEPTEMBER 2013 TRAVEL PACKET

Summer

2013

Challenge

July 1st – September 27, 2013

MONTHLY PRIZES & GRAND PRIZES

As a friendly reminder, don’t forget to log your Frequent Mover Miles during our final

month of the challenge, and submit them by the deadline for your chance to win one

of our grand prize produce packages:

Grand Prize Drawing

Large Veggie/Fruit Box from the Farmer’s Daughter CSA – win a “Large Box” –

any 16 units of locally grown, organic vegetables and/or fruit. One (1) random

winner will be drawn.

Small Veggie/Fruit Box – win a “Small Box” – any 8 units of locally grown, organic

vegetables and/or fruit. One (1) random winner will be drawn.

Lit Bit Veggie/Fruit Box – win a “Lit Bit Box” – any 4 units of locally grown organic

vegetables and/or fruit. One (1) random winner will be drawn.

Grand prize drawing will be held on Friday, October 4, 2013. Winners will be notified by

email.

LOGGING YOUR FREQUENT MOVER MILES

ELIBITITY FOR GRAND PRIZES

In order to be eligible to participate in the grand prize drawing, you must:

Be an active employee covered by the district’s medical plan;

Record your daily activities in your Travel Journal; and

Submit your Frequent Mover Miles by the deadline.

Thank you for participating in the HealthTrip Summer Challenge with your

WellPATH Employee Wellness Program!

YOUR HEALTHTRIP TRAVEL AGENT

Rosalinda DiTommaso

WellPATH Director

Phone: 559-248-7538

Email: rosalinda.ditommaso@fresnounified.org

All you have to do is record your Frequent Mover Miles daily and submit your Frequent

Mover Miles by the deadline! Registered participants who wish to enter our grand prize

drawing must click on “Participate in the Drawing” link in the email they receive.

Winners will be selected from those eligible entries received. The deadline to submit

your September Frequent Mover Miles will be Thursday, October 3, 2013.

Enclosed in this travel packet is your new Travel Journal for

the month. Continue to log your Frequent Mover Miles and

be sure to take part in the “Minus One” wellness challenge to

earn bonus miles this month.

The history of this city is an interesting one. Founded in the

early 1900’s by sweet-talking Sam & Suzy Syrup, Sweetattle

residents made their living working in the Sugar Shack Factory

producing candies, cakes, and cookies to be sold throughout

the country. And as their paychecks became larger, so too did

their waistlines, as frequent sampling of the sugar-laden treats

was just part of the job.

Those days are long gone now. Sweetattle residents now

know firsthand the health toll that a diet high in added sugar

can take on friends and family members. Now, residents focus

their attention on fruits, vegetables, whole grains, lean protein

and low-fat milk, and feel better than ever before!

It might be rainy and cloudy at times in this west coast city, but the folks of Sweetattle, Washington are sweet on eco-friendly lifestyles and the progressive music scene that punctuates the lively urban climate. Welcome to Sweetattle: one sweet place to live (and visit!).

C I T Y F A C T SA SWEET PLACE TO vISIT!City Sites: Honey Sweet Park, Sweetbucks Coffee Shop, Puget Sweet Cooking Academy

City Challenge: The Minus One Challenge

W E L C O M E T OA SWEET Place to Visit!

It is in one of the most popular of green spaces, Honey Sweet Park, that we met up with Dr. I.M. Smart, a professor of health and nutrition at Well U College. A leading researcher in the field of sweetology, here is what Dr. Smart has to say about sugar and the

American diet:

Question: What is the difference between added sugars and naturally occurring sugars?

Dr. Smart: Added sugars are any sweeteners/sugars that are added to foods during processing. Naturally

occurring sugars are found naturally occurring in foods. The lactose in milk

and the fructose in bananas are examples of naturally occurring sugars.

Question: If Americans need to cut back on sugar consumptions, why do food processors add sugar to foods?

Dr. Smart: The average American has an insatiable appetite for sweetness. Manufacturers add sugar to enhance the flavor of foods and encourage consumption.

Question: How much added sugar does the average American consume each day?

Dr. Smart: A national health survey revealed that Americans get about 22.2 teaspoons of

sugar a day or about 355 calories. Teens and men consume the most added sugars.

Question: Which foods and beverages are the main sources of added sugar in the American diet?

Dr. Smart: Americans consume large amounts of added sugar from regular soft drinks, candy, cakes, cookies, pies; fruit drinks; dairy desserts and milk products (ice cream, sweetened yogurt, and flavored milk).

Question: How much added sugar is too much in the diet?

Dr. Smart: The American Heart Association recommends most American women aim for no more than six teaspoons of added sugar per day. That is the equivalent of about 100 calories. The average male should limit added sugar consumption to no more than 9 teaspoons or 150 calories per day.

Question: Why should I be concerned about my added sugar intake?

Dr. Smart: Sugar’s primary role in the body is to provide energy (calories). Typically, foods high in added sugars do not have the nutrients the body needs and only contain extra calories. This often contributes to weight gain. Not to mention that sugars play a significant role in causing cavities.

• OnLy AErObIC ACTIvITIES COunT: Frequent Mover Miles may be earned by engaging in aerobic activities. Aerobic or “cardio” activity gets you breathing harder and your heart beating faster. A brisk walk, dance class, swimming laps – all of them help you get Frequent Mover Miles!

• InTEnSITy IS ImPOrTAnT: Your aerobic activity must be done at moderate or vigorous intensity to count. Moderate-intensity means you’re working hard enough to raise your heart rate and break a sweat. One way to tell is that you’ll be able to talk, but not sing the words to your favorite song. Walking briskly, doing water aerobics, and riding a bike on level

ground are examples of moderate-intensity aerobic activities. Vigorous-intensity aerobic activity means you’re breathing hard and fast, and your heart rate has gone up quite a bit. If you’re working at this level, you will only be able to say a few words before pausing for a breath.

• TEn mInuTES Or mOrE: It’s okay to break your aerobic activity into mini-sessions throughout the day as long as each lasts at least ten minutes.

That’s it! All you have to do is record your Frequent Mover Miles daily and return your completed Travel Journal to the HealthTrip travel agent at the end of the month!

TRAVEL PLANSAt right is a review of our travel rules and regulations. remember, each month of HealthTrip, you earn Frequent mover miles by completing aerobic acitvities. bonus miles are earned by completing the feature city challenge.

A C H A TW I T H

D R . I . M . S M A R T

Sweetattle residents love their green spaces. nestled between office buildings and sprinkled among homes and apartments in quaint local neighborhoods, Sweetattle boasts hundreds of green spaces that are fabulous outdoor recreation venues.

MAKE THE TRIPOF A LIFETIME!

The recipe might call for one cup of sugar but the chefs-in-training at Puget Sweet Cooking Academy have a few tricks up their sleeves to keep their culinary cuisine healthy.

Head chef, Jim Honeybear, offers the following ideas to cut back on the amount of added sugar in your diet.

• Buy fresh fruits or fruits canned in water or natural juice. Avoid fruits canned in syrup.

• Try using only half of the sugar called for in a recipe when baking cookies, brownies, muffins, or cake. Don’t be surprised if you aren’t able to taste the difference.

• Substitute unsweetened applesauce for sugar in recipes. Start by using equal substitution amounts and adjust as needed.

• Spices such as ginger, allspice, cinnamon and nutmeg can be used to bolster flavor instead of relying on the sweetness of sugar.

• Experiment with extracts like vanilla, almond, peppermint, or orange to add flavor in place of excess sugar.

• Remove sugar, syrup, and honey from the table to reduce your temptation to add it to foods.

• Choose sugar-free beverages. Water is a great option to quench your thirst and keep you hydrated with no added calories or sugar.

A bit of detective work is often needed to decipher whether or not a food or beverage contains added sugars. Food manufacturers are not required to list the amount of added sugar in a product on the nutrition food label. The amount that appears on the nutrition fact panel is the total amount of sugar and includes naturally-occurring sugars as well as those that are added.

In order to determine if a food or beverage contains added sugars, you will need to read the ingredient list. Sweeteners that add calories to a food or beverage go by many different names. If you see any of the following on the ingredients list, you know the food or beverage contains added sugars.

brown sugar Corn sweetener Corn syrup Dextrose Fruit juice concentrate Fructose Glucose High-fructose corn syrup Honey Invert sugar Lactose maltose malt syrup molasses raw sugar Sucrose Sugar Syrup Agave

A Word From Detective Slim b. Sure

The folks at the world-famous ‘Sweetattle’s best’ Coffee Shop make it easy for patrons to eat healthy. Pick up any menu and you will find the amount of added sugar listed right next to each menu item. “At first customers were shocked by the amounts found in some of their favorite restaurant fare,” recounts ‘Sweetattle’s Best’ veteran barista, Mo Lassias. “But what it did for most customers was provide them with an opportunity to make a more informed food decision.” See if you can match the amount of added sugar to the correct coffee shop menu item below. Place the correct letter in the box next to the item.

WELLNESS CHALLENGE SWEETATTLEminus One: Added sugar is in many of the snacks, treats, and beverages that we consume each day. Most folks can identify at least one source of unnecessary added sugar in their diet. And this challenge is all about reducing the amount of added sugar we consume.

This month, HealthTrip travelers are challenged to

eliminate one source of added sugar each day. It might be that doughnut in the morning, gourmet coffee drink on the way to work, soda with lunch, or the cookie before bed.

You can eliminate the same food each day or opt to forgo a different source of added sugar each day. The decision is yours! Earn one bonus mile each day that you successfully meet or exceed the challenge!

nAmE:_______________________ EmAIL: __________________________ PHOnE: _____________________

W E L C O M E T O

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16

17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 TOTAL

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16

17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 TOTAL

AerobicActivity

ChallengeActivity

Time to hit the road toward optimum health. On your Travel Journal, award yourself one mile for each minute of aerobic activity you complete each day, and up to one mile per day for completing the challenge. your goal is to rack up 600 miles! remember to return your Travel Journal to your Travel Guide!

Carbonated soda (20 fl. oz) A. 3.5 teaspoon

Sweetened iced tea (16.9 fl oz) B. 4 teaspoons

Chocolate milk, 2% (8 fl oz) C. 8 teaspoons

Chocolate chunk cookie (3 oz) D. 11 teaspoons

Cinnamon roll (7.8 oz) E. 12 teaspoons

Pumpkin scone (4.2 oz) F. 14 teaspoons

Vanilla latte (16 fl oz) G. 17.5 teaspoons

The Sweet SpotGuidelines developed by the

American Heart Association suggest:

Women should limit added sugar intake to less than 6 teaspoons per day. That is the equivalent of about 100 calories.

Men should consume no more than 150 calories or 9 teaspoons of

added sugar each day.

TOTAL:

ANSWERS, TOP TO BOTTOM: G, E, A, C, F, D, B