live well, be well 2017 summer fitness, family style · live well, be well july 2017 yes no when i...

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LIVE WELL, BE WELL

®

July

201

7

Yes No When I consider this past month overall: 10 0 I have a good balance between work and play. 10 0 Ihaveclose,fulfillingrelationshipswithothers. 10 0 Ifeelabletohandlethecurrentstressinmylife. 10 0 Mylifehasasenseofmeaningorpurpose. 10 0 Ifeelgoodaboutmyself. 10 0 Iamabletoadapttochange. 10 0 Ifeelcontentwithmylife. 10 0 Myenergylevelisadequatemostofthetime.

➡ Continued on page 4.

QuikRiskTM Assessment: How’s Your Emotional Health? ByEricEndlich,PhD

When was the last time you had a mental health checkup? Thisquickassessmentcanhelpyougetanideaofyouremotionalhealth.

Summer Fitness, Family StyleExercising together as a family can help keep you strong physically and emotionally, especially when the activity involves fun in the sun.

Children and adults alike need daily exercise.Tomakeithappen,plan.First,ifyoucan,setasideatleast30minutes2or3timesaweekforfamilyexercise,perhapsafterworkordinner.Discussitasafamilyandlistavarietyoffitnessactivitiesandsports.Useyourimagination:

>> Start in the backyard. Playbadmintoninpairsor singles.It’safunwaytokeepmovingfor1to2hours.

>> Play catch, soccer or pool volleyball.

>> Most young childrenaredelightedtosimplywalk handinhandtotheparkwiththeirgrown-ups.

>> Be adventurous—planexploratoryhikes. Packamapandapicnic;carryabirdorplantguide.

>> For a muscle workout,explorenearbywaterways bycanoeorkayak.Acalmriverorpondisgoodforbeginners.

>> Walk or bike everywhere you can—nearbyshops,alibrary, yourkids’schoolorsportsevents.

An active childhood leads to lifetime habits of exercise and good health. JustleavetheTV,gameconsoleandsmartdevicesbehindandenjoy the outdoors.

Safety Corner: Road Construction ReadinessTake 10 precautions to stay safe in the zone.Highwayworkzonesarehazardousformotoristswhodrivethroughsigns,barrelsandlanechanges;forworkerswhobuild,repairandmaintainroadsandbridges;andforemergencyresponders,cleanup,utilityanddemolitionpersonnel.Followthesesafetyprecautions:Stayalert,minimizedistractions

andbepatient.Dedicateyourfullattentiontothe

roadway.Avoidchangingtheradiostation,usingamobilephone,eating,orotherdistractionsthatcanaffectyourconcentration.

Keepheadlightson.Payattentiontotheroad.Heed

signsandwatchbrakelightsonvehiclesahead.Keepaneyeontrafficaroundyou,andbepreparedto react.

Bemindfulofmerging.Mergewellbefore you reach the lane closure. Andrememberthattrafficpatternscanchangedaily.

Don’ttailgate.Followothervehicles atasafedistance.

Obeythepostedspeedlimit.Workersmaybepresentjust feet away. Also, be aware that finesmaybedoubledformoving trafficviolationsinworkzones. Be prepared to slow down further, dependingonconditions.

Change lanes safely. Change lanes onlywherepavementmarkingsindicateandonlywhentrafficconditionspermit.

Followinstructionsfromflaggers. Expecttheunexpected.Workers,

workvehicles,orequipmentmay enteryourlanewithoutwarning. Also,othervehiclesmayslow,stop orchangelanesunexpectedly.

PB4.U®7.2017:LiveWell,BeWell

Fear of gaining weight is often a barrier to quitting smoking and a major cause of relapse after quitting.Andwhilesomequittersloseweight,mostgainafewpoundsintheearlymonthsafterquitting.What causes the weight gain?

✒ Smokingsuppressesappetite;smokersofteneatlessandweighlessthannon-smokers.✒ Withoutusingtobacco,yourappetitemightincreasesoyoueatmore.✒ Nicotineisastimulantthatincreasesthebody’smetabolismatrest;whenyoustopsmoking,youmayburnfewercalories,whichcanleadtoweightgain.✒ Nicotinecravings,boredomandstresscantriggerovereating.

To keep your weight in check:

Eat 4 to 5 small meals and healthful snacks throughout your day for steady energyandappetitecontrol.

Avoid alcohol and sugary drinks, whichoftencontributetoweightgain.Options:sparklingwaterwithcitrus slices,andherbaltea.

Exercise aids withdrawal. Get up,dosomechoresortakeapleasant walk whenever you can.

Sleep well.Lackofsleepcanleadtoeatingmoreandweightgain.

See your health care provider for quitting advice. There are several optionsforeasingtheeffectsofnicotinewithdrawal.

Choosing Digital Fitness Your new training partner?Technology is a major force in America’s pursuit of fitness.Mobileappsandwearablegaugesofferversatile,convenientwaystopursueexerciseandnutritionalgoals.Forexample,youcandigitally:3Trackactivity,calories,heartrateandother

fitnessgoals.3Competeandnetworkwithfellowexercisers

viasocialmedia.3Takestreamingexercise,nutritionorweight-lossclasses.3Synchronizeexercisewithmusiconyoursmartphone.3Burnupthemileswithasmartphonecyclingappwithaudioinstructions.Your primary goal in using any technology shouldbetospuryouintoaction.Willitmotivateyouenoughtochangeyourhealthhabits?Youstillneedtoexerciseandeatnutritiously.List the features you think will help you the most, such as a food tracker to lose weight,adietplanwithrecipesorafitnessappwithinteractivecoaching.Checkappstoresforratingsandcustomerreviews.Askaboutproductaccuracy,interfaceandease of use.Check that exercise appsmeetAmericanCollegeofSportsMedicineguidelines (acsm.org).Digitalappscanpotentiallyhelpimproveyourhealth,buttheycan’t replacetheknowledgeofamedical,fitnessornutritionprofessional.

From Smoking to Extra Pounds?

Final thought: Take time to adjust to your lifestyle. Quitting is an important part of your future.

!

Medications: Rules for SafetyMedication errors are all too common. Misuseofmedicineinthe U.S. has led to nearly 700,000 emergencyvisitsand100,000hospitalizationsperyear.

Keep a close watch on what you’re taking:Know what each drug does. When yourhealthcareproviderprescribes anewmedicine,ask what it does and how it will help you.Learnhowtouseitandwhattoexpect.Readandsavetheinformationforeveryprescriptionorover-the-counter(OTC)medicineyouuse.

Regularly review all of your medications and supplements with your provider.Discussanyalcoholortobaccouse.Theymayaffectyourmedicines.

Ask about side effects. Many medicinesanddietarysupplementsproducesomedegreeofsideeffects,whichyourproviderandpharmacistshouldexplain.Callyourproviderpromptlyifyouhaveaseriousreaction.

Keep a formal, updated medications record. IncludeprescriptionandOTCmedicines,aswellasanysupplementsorherbsyouuse.Reviewthisrecordeachtimeyoumeetwitheachofyourprovidersorgotothehospital.Besurewhatyougetatthepharmacymatcheswhatyourproviderordered.

Shop smart if you buy medicine online.Buyonlyfrom(a)licensedpharmaciesintheU.S.that(b)requireyourprovider’sprescriptionand(c)haveapharmacistavailableforquestions.Tolocatesafeand legalonlinepharmacies,gotofda.gov and search for FDA BeSafeRx.

PB4.U®7.2017:LiveWell,BeWell

Conquer Fear of Public Speaking People often say they are more afraid of public speaking than nearly anything else. Youcanlearntobeagoodpublicspeakerwithpreparation and practice:>> Visualize yourself giving a successful speech or presentation.Imaginehowtheaudiencereacts,whatyousay,whereyoustand and how the venue looks. >> Write down and memorize how you will open and close your speech, and create notes for the rest of it.Memorizeasmuchasyoucanandusebulletpointsoranoutlinetofollow.Thiscanreducenervousnessaboutspeakingoffthecufforforgettingwhatyouneedtosay.>> Do a dry run. Useyourvisuals,putontheclothesyouplantowearandstandintherightposition.Makeyourrehearsalsasrealisticaspossible.>> Tell a personal story to ease your anxiety.Findawaytorelatetheinformationtoyourownexperiences,ratherthansimplyimpartingdrycontent.>> Loosen up. Breathingdeeplyandslowlybeforeyoubeginspeakingwillhelpcalmyourmind.Stretchingyourarms,neckandchestwillhelpexpandyourbreathingandhelpyouspeakmorenaturally.>> Pause to collect your thoughts. Experiencedspeakersbuild breaksintotheirspeeches andpresentations,sothey havetimetorefocus.

easy RECIPEFromPersonalBest®

1can(15oz.)no-salt-added black beans, drainedandrinsed

1 mango,peeled,pittedanddiced1can(15oz.)no-salt-added corn

niblets,drained1 orange bell pepper,seededanddiced1mediumtomato,diced2 green onions, chopped

COOL CORN AND BLACK BEAN SALAD

Makes 4 servings. Per serving:297calories| 9gprotein| 15g total fat | 2g saturated fat |10gmonofat|3gpolyfat

38gcarbohydrate| 7g sugar |9gfiber|298mgsodium

1.Inaservingbowl,combineblackbeans,mango,corn,peppers, tomatoandgreenonion.2.Whisktogetheralldressingingredients. Combinesaladanddressing,andserve.

DRESSING:¼ cup fresh lime juice¼ cup olive oil½ tsp ground cumin¼ cup chopped fresh cilantro ½ tsp salt

TIP of the MONTHSummer BerriesWhen summer berries are at their peak of freshness(andthebestprice),stockupandfreezesomeforthewinter.It’seasy:Rinseanddryberries,arrangethemonparchment-linedbakingsheetsandfreeze.Storefrozenberriesincontainerslabeledfreezer-safeforupto1year.Enjoywithoatmeal,yogurtandmore.

No Heat Required: Summer Meals By Cara Rosenbloom, RD

You know those days when it’s too hot to cook dinner?Ifthetemperatureissoaring,consideranutritioussupperwithoutyourstove.Herearesomeideas:

Take the heat off with cool carbs. Insteadofboilingpasta,potatoesorrice,considerready-to-usecorntortillas,aswellaswhole-grainbreadsandcrackers.Makesimplesandwichesandwraps,orartfullycombinecrackers,cheese,olives,turkeybreastandmarinatedvegetablesfortapas.

Start with salad.Farm-freshfruitsandvegetablesareabundantinthesummerandaredeliciouswithoutanyheatrequired.Tomatoes,cucumbers,leafygreens,peppers,carrotsandfreshherbsareavailableatgrocerystores,farmersmarketsorfromyourowngarden.Theyformthebaseforeasysaladsandsidedishes.Roundoutthevegetableswithno-cookproteinoptions,suchascannedtunaorsalmon;cannedchickpeasorlentils;nuts;seeds;cheese;orstore-boughtrotisseriechicken.

Use appliances that don’t heat up your kitchen—yourfreezer,forexample.Serveafrozenshrimpringatroomtemperatureoruseinsalads,freshVietnamese-stylespringrollsorshrimppo’boysandwiches.Whipupacoldwatermelonsouporzestygazpachowithablender.Anddon’tforgetyourcanopener.Acornandblackbeansaladorasimpletunasandwichisjustatwistaway.

With a little ingenuity, it’s easy to eat well and keep your cool.

PB4.U®LiveWell,BeWell:7.2017

Stay in Touch Keepthosequestionsand

suggestionscoming!

Phone: 800-871-9525 Fax: 205-437-3084 Email: PBeditor@ebix.com Website: personalbest.comExecutiveEditor:SusanCottman•Advisers:JamieLynnByram,MBA,AFC,MS;EricEndlich,PhD;MaryP.Hollins,MS,JD;DianeMcReynolds,pastExecutiveEditor;ZorbaPaster,MD;CharlesStuartPlatkin,PhD;ElizabethSmoots,MD,FAAFP•EditorialAssistant:ErinBishop•Designer:HeatherBurke

The content herein is in no way intended to serve as a substitute forprofessional advice. Sources available on request.© 2017 Ebix Inc. DBAOakstonePublishing, LLC.All rights reserved.Unauthorized reproductioninanyformofanypartofthispublicationisaviolationoffederalcopyrightlawandisstrictlyprohibited.

PersonalBest®isaregisteredtrademarkofOakstonePublishing,LLC.2700CorporateDrive,Suite100,Birmingham,AL35242• 800-871-9525•fax205-437-3084. Printedonrecycledpaper.

QuikRiskTM Assessment: How’s Your Emotional Health? ➡ Continued from page 1.

What’s your number?Ifyourscorewasfrom40 to 80,youaremorelikelytobe well-adjusted.Ifyouscored0 to 30,thinkofsomechangesyoucanmaketofeelbetter.

Take positive steps: Spendqualitytimewithothersinperson(notjustviaphone orcomputer),stayphysicallyactive,dosomethingkindforsomeone,getenoughsleep,learnmeditationorrelaxationtechniques,anddon’trelyonalcoholordrugstocope. Ifyourscoreconcernsyou–orifyouhavewarningsignssuchasmoodinessorinabilitytoenjoyactivities–considerseeingaprofessionalcounselororspeakwithyourhealthcareprovider.

Before you hit the road:

>>Checkthehitchandconnectiontomakesureit’ssecure.Makesurewhateveryouaretowingistightlyfastenedtothetrailer.

>>Checkthebrakelightsandsignalsto makesuretheyworkonthetraileryouaretowing.

>>Practicemaneuveringthetrailerinanemptylot–especiallyturningand backingup.

SafetyCorner: Towing Tips

Boating or camping this summer? Brushupontowingsafely.Herearesometips.

On the road:

>>Stayawareofyourtrailer’sclearance andplanyourtriptoavoidplaceswhere itcan’tfit.

>>Slowdown.Sinceyou’repullingatrailer,you’llwanttodecreaseyourspeed,especiallywhenturning.Accelerate slowly, too.

>>Giveyourselfmoreroomtobrake.Pullingatrailermeansthatyou’llneedalotmoretimetoslowdownandmorespacetostop.

Just Drink More – Water, That IsBy Wellspring Family Services (EAP Provider)

Waterreallymaybe a secret weapon to keepingweightincheck longterm.Accordingto research, people who tookintoolittlewater dailyhada50%higher riskforobesitycompared to those who got enough water.The researchers noted that the study “indicateshydrationmightimpact weight,butitdoesnotprovethat.”Explainingwhywaterintakemaybe linkedwithahealthierweightwasbeyond the scope of the study.Recommendationsvary,buttheInstituteofMedicinesuggests:•125ouncesofwaterdailyformen.•91ouncesofwaterdailyforwomen.Heavierpeopleneedtogetmorefluidsthanslimmerones,thestudyauthorssaid.Inadditiontodrinkingwater,wateralsocanbefoundinwater-richfoodssuchasapples,celery,cucumbers,plumsandwatermelon,justtonameafew.Source: Annals of Family Medicine, July/August 2016, 14 (4)

Benefits News & NotesRetirement ContributionRetirementcontributionforPublicEmployeesRetirementSystem(PERS)forPlan2participantsincreased,pleaseseechartbelow.Perstandardpractice,theseratesarescheduledtobeginon July1,2017whichisthebeginningofthenewfiscalyearforWashingtonState.PERSPlan2participantswillseethisratechangesontheirJuly21,2017paycheck.

Contribution Rates Effective July 1, 2017(Employer rates include 0.16% DRS administrative expense rate)

Plan1Plan2

Public Employees’ Retirement System (PERS) CurrentRate NewRate CurrentRate NewRateMemberContributionRate 6.00% 6.00% 6.12% 7.38%

EmployerContributionRate 11.18% 12.70% 11.18% 12.70%*

EmployerratesforPlan3arethesameasforPlan2.

Open Enrollment for 2018 Benefits runsMonday,October2throughFriday, October27.Markyourcalendarandlookformoreinformationinthefall!

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