Volume 7 | Issue 11 | December 2019

The Wellness Wire keeping your finger on the pulse

The information contained in this newsletter should not be construed as medical advice. Please see your health care provider. 1

Holiday Stress? Try Our Top 5 Tips for a Healthy Holiday Season

If the holidays sometimes leave you feeling overwhelmed and out of control, you’re not alone! Here are some key things you can do to stay happy and healthy throughout the busy holiday season.

1. Keep up healthy habits.Make a pact with yourself during the holidays. For example: “For the next three weeks I will do something active every day, have a healthy breakfast and limit the sweets, and get at least seven hours of sleep each night.”

2. Beware of party perils.Special holiday events often serve up extra helpings of less-than-healthy foods. If you’re a guest, eat a healthy snack before you go to avoid overdoing it at the event. If you’re the host, challenge yourself to offer some delicious and healthier options. Your guests will thank you.

3. Stay active — even in the hustle and bustle of the season.A full holiday social calendar might lead to some missed workouts. Instead of beating yourself up about it, sprinkle some healthy activities into your daily routine. For example, if the weather isn’t too frightful, ride your bike to work or school.

4. But not too active.Give yourself the gift of peace. When the invitations pile up, don’t be afraid to say no to some of them. If you need some down time to recharge for the next big party, do something that relaxes you. Try yoga, meditation, or spending time in nature.

5. Make a plan for the new year. It’s a great time to reset for the new year — but don’t go dashing through your to-do list too fast or you might not stick to your plan. Lay out realistic, sustainable steps for the months ahead.

Resource: heart.org

6 Healthy and Energizing Drinks That Aren’t Coffee By AvMed

These coffee alternatives provide similar health benefits and make great seasonal sips.

Coffee has a lot going for it as a healthy drink: It's high in antioxidants, gives you an energy jolt, and makes a super seasonal refresher hot or cold brewed. Plus, regular coffee drinkers appear to have a lower risk of diabetes and some cancers.

But coffee's downsides send many people searching for a coffee alternative. Coffee can cause an upset stomach, interrupted sleep, and overwhelming anxiousness—not to mention load you up with excess calories if you sip a sugary coffee drink.

If you're looking for a coffee alternative that offers all the good stuff java delivers without the negative effects, check out these expert-backed list of healthy sips below.

Matcha green tea A cup of matcha tea is regular green tea—but with the actual tea leaves (which are usually discarded) ground down into a powder and added to the hot water. The presence of the leaves boosts the caffeine level to about the same as a cup of coffee. "Matcha provides a more calming sense thanks to the amino acid L-theanine,” Ilana Muhlstein, RD, tells Health. Additionally, the powder is high in antioxidants, especially one subtype called polyphenols.

Wheatgrass juice “Wheatgrass is a concentrated source of antioxidant vitamins A, C, and E, as well as iron, calcium, magnesium, and amino acids,” nutritionist and author Maggie Moon tells Health. “Moreover, preliminary studies suggest that wheatgrass may also have a role in providing benefits for rheumatoid arthritis, ulcerative colitis, diabetes, obesity, and oxidative stress” Appetite for Health co-founder Julie Upton, RD, explains to Health.

Ginseng tea Coffee can help you focus, which is exactly what the ingredients in ginseng tea appear to do as well. “There is emerging evidence that panax ginseng [one type of the ginseng plant], though not in tea form, can improve mental performance in abstract thinking, reaction times, and mental math,” says Moon. “It may also reduce the risk of getting a cold or flu. Coffee lovers may be attracted to its naturally bitter flavor.”

Pomegranate juice The rich red color of the pomegranate fruit is a tip-off that it is packed with antioxidants, which can help power your energy level. “Pomegranate juice is known for its antioxidant potency, and its polyphenols are being studied for muscle strength recovery, cognition, and more,” says Moon. She suggests adding it to sparkling water for an afternoon fuel source.

Yerba mate tea The popular South American tea beverage is made from the native mate plant. “Like coffee, yerba mate contains caffeine, and there is some evidence that [it] may help lower LDL cholesterol, control blood sugar for people with diabetes, and help with weight loss,” Appetite for Health co-founder Katherine Booking, RD, tells Health.

Water There's no better way to fight energy-zapping dehydration than with a cool glass of aqua. (And in cooler months we may forget to drink enough, so, dehydration can be a year-round problem.) “If you’re dehydrated, water can boost cognitive and gastrointestinal function along with physical performance,” Booking says. “So before going for coffee, drink a few glasses of water—this may help you feel more energized.”

Source: https://www.health.com/food/healthy-coffee-alternative

The information contained in this newsletter should not be construed as medical advice. Please see your health care provider. 2

Vegetarian

Agnolotti with Artichoke Sauce

Tofu Tacos

Deep-Dish Vegan Apple Pie

Keto

Lightened-Up Slow-Cooker Chicken Buffalo Dip

Grilled Chicken with Avocado Pesto

3 Keto Cookie Recipes

Mediterranean Mediterranean Orzo Salad

Mediterranean Chicken

Mediterranean Creamsicle Floats

Gluten Free

Parmesan Mashed Potatoes

Grilled Chicken Paillard with Lemon and Black Pepper and Arugula-Tomato Salad

Gluten Free Pumpkin Muffins

The information contained in this newsletter should not be construed as medical advice. Please see your health care provider. 3

Holiday Recipe IdeasHave Diabetes or Pre-Diabetes?

Parmesan Mashed Califlower

Baked Chicken Empanadas

Apple Crisp

Get a Move On!Consider how much you sit in a day: driving during your morning commute to an 8-hour-a-day desk job, and then unwinding on the couch in front of the television all evening. What’s more, do you depend on email, cell phone apps, direct-deposit paychecks, and online shopping to accomplish tasks that 10 or 20 years ago would have required you to get up and run errands?

If so, then you may have "sitting disease,” a catchy phrase for a sedentary lifestyle that might be putting your health at risk.

The Price of Sitting Too MuchA growing body of research shows that long periods of physical inactivity raise your risk of developing heart disease, diabetes, cancer, and obesity.

You're Meant to Move"Human beings evolved as a walking entity, exploring the world on our feet," says James Levine, MD, author of Move a Little, Lose a Lot.

"The strangest thing in the world is that people spend all day scrunched in a chair. It's a form of physical entrapment," says Levine.

5 Surprising Benefits of Walking The next time you have a check-up, don't be surprised if your doctor hands you a prescription to walk. Yes, this simple activity that you've been doing since you were about a year old is now being touted as "the closest thing we have to a wonder drug," in the words of Dr. Thomas Frieden, former director of the Centers for Disease Control and Prevention.Of course, you probably know that any physical activity, including walking, is a boon to your overall health. But walking in particular comes with a host of benefits. Here's a list of five that may surprise you.

1. It counteracts the effects of weight-promoting genes. Harvard researchers discovered in a study, that participants who walked briskly for about an hour a day, the effects of those genes were cut in half.

2. It helps tame a sweet tooth. A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations.

3. It reduces the risk of developing breast cancer. An American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week.

4. It eases joint pain. Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.

5. It boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.

The information contained in this newsletter should not be construed as medical advice. Please see your health care provider. 4

2020 Change Your Mindset Stop Punishing Yourself and Treat Yourself! DSGI - The Wellness Wire staff writer

New Years' Resolutions Otherwise known as lofty goals we know we won't achieve, but will guilt ourselves over the 'failure' the rest of the year. Take the pressure out of it. Instead, think of it as an activity you are going to treat yourself to.

Be Realistic, Take Some Time, and Plan It Out Instead of pressuring yourself to do something you have no interest in doing, think about an activity you have always wanted to do, but have never taken up. If money or hesitancy of actual interest are the reasons for not doing it, look up the activity, (i.e. martial arts), and see if there are any places in your area that offer classes. Next, find out if they offer a free first class or even a free week of classes that you can attend, to see if you are actually interested. If you are interested, see how you can budget the monthly fees. Most likely you spend at least that amount on eating out each month.

Close to Home YES, there is an abundance of free articles, YouTube videos and other resources you can find out there. But the problem that so many of us who have been sedentary for so long have, is that we simply do not know where to start. Talk about overwhelming! It may benefit you to look into the guided workout program apps you can download on your phone or tablet and follow along with the daily and weekly workout routines they provide. These apps usually have a community you can get involved with, so you can actively encourage each other on your way to being healthier.

So, let's get a little personal I have been struggling with getting fit. I gained a lot of weight (50+) over the past twelve years, to the point that I knew I had to make a change. I've always been interested in trying kickboxing, so I finally did it! In the first five minutes, as we ran ten laps around the training mats, I confirmed just how out of shape I was, and that I was going to love this class. Everyone there was encouraging and non-judgemental, which was my biggest fear. That first, second, and even third class kicked my butt, but I didn't give up! That more than anything made me feel amazing. I also got to talk to some of the other people in the class and learned their fitness journeys. That sense of comradery made me feel safe and welcome to keep coming back.

A Good Kind of Sore That first week I was more sore than I have ever been in my entire life. Seriously. But I earned it! I knew my limitations, so I used many modifications, but still pushed myself to do each of the exercises with proper technique and to the best of my ability. My body has gotten used to the work and although just as difficult as the class before, I enjoy every minute of it.

Not Just Physical We all need different things to help us get started. For me, it was a safe, judgement free zone, an activity I was actually interested in doing, and a sense of community (I didn't realize I needed that fourth one). Let's make 2020 a year of community and encouragement! Each month, I will give you an update on my fitness journey, and I want to hear about yours! In the link below, just give your first name or initials, age, what you need or look for to help you in your fitness journey, and your achievement for the month. It can be as simple as getting out of your desk chair and going for a walk three times a week that month, to running a marathon. I will post it in the following month's Wellness Wire so we can see what different people look for in their fitness activity, see each other's achievements and how well we can do, if we just give ourselves the chance and take that leap. 2020 Fitness Journey

*No personally identifying information will be revealed in this newsletter. If any personally identifying information is submitted, it may be omitted or edited to remove said information.

The information contained in this newsletter should not be construed as medical advice. Please see your health care provider. 5

Walking - Proper FormHarvard Health Publishing - Harvard Medical School

For any type of walking - The following rules will help you maintain good form.

Stand tall. Extend your spine as if you were being lifted from the crown of your head. Place your thumbs on your lower ribs and your fingertips on your hips. As you stand up tall, notice how the distance in between increases. Try to maintain this elongation as you walk.

Eyes up. If you're looking down at your feet, you're putting unnecessary stress on your upper back and neck. Bring your gaze out about 10 to 20 feet in front of you. You'll still be able to spy obstacles ahead and prevent upper-body tension.

Shoulders back, down, and relaxed. Roll your shoulders up, back, and then down. This is where your shoulders should be as you walk—not pulled up toward your ears. Think about keeping your shoulders away from your ears to reduce upper-body tension and allow for a freer arm swing.

Swing from your shoulders. Let your arms swing freely from your shoulders, not your elbows. Swing your arms forward and back, like a pendulum. Don't bring them across your body or let them go higher than your chest.

Maintain a neutral pelvis. Keep your abs tight, but don't tuck your tailbone under or stick your belly out and overarch your back.

Step lightly. You should be rolling from heel to toe as you stride, not landing flat-footed with a thud. Don't reach your leg far out in front of you. That increases impact on your joints and actually slows you down. You want a smooth, quiet stride—no bouncing or plodding along—to reduce your risk of injury.Source: https://www.health.harvard.edu/exercise-and-fitness/perfecting-your-walking-technique

The information contained in this newsletter should not be construed as medical advice. Please see your health care provider. 6

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What is the Shared Savings Program?The Shared Savings Program is a collection of voluntary benefits available to members enrolled in a State Group health plan. Any State Group health plan enrollee is eligible to receive a rewardable healthcare service by using the Healthcare Bluebook website or receiving a “bundled” medical surgical service from SurgeryPlus.Once the healthcare service and reward amount is validated, the reward may be credited to the following accounts within three to four months:

1. Health reimbursement account (HRA) (for enrollees in a standard healthplan)

2. Post-deductible HRA (for enrollees in a high deductible healthplan)

3. Flexible spending account (FSA) (for enrollees in a standard healthplan)

4. Limited purpose flexible spending account (FSA) (for enrollees in a high deductible healthplan)

5. Health savings account (HSA) (for eligible enrollees in a high deductible healthplan)

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Article: Holiday Stress? - Photo by Toni Cuenca on Unsplash; Article: 6 Healthy and Energizing Drinks That Aren't Coffee - Water Photo by Kobu Agency on Unsplash, Matcha Photo by Jason Leung on Unsplash, Wheatgrass juice Photo by Monika Grabkowska on Unsplash, Ginseng tea Photo by Manki Kim on Unsplash, Pomegranate juice Photo by Eiliv-Sonas Aceron on Unsplash, yerba mate tea Photo by Jorge Zapata on Unsplash, Coffee Photo by Jason Wong on Unsplash; Article: Holidat Recipe Ideas - Photo by Annie Spratt on Unsplash (Recipe images are by the sources they are respectively linked to); Article: Get a Move On! - Photo by Katee Lue on Unsplash; Article: 5 Surprising Benefits of walking - Photo by Arek Adeoye on Unsplash; Article: 2020 Change Your Mindset - Photo by Scott Webb on Unsplash; Article: Walking - Proper Form - Image by Pexels from Pixabay; Article: We want your feedback! - Image by S. Hermann & F. Richter from Pixabay; Artical: What is the Shared Savings Program? - Image by Pixaline from Pixabay