Volume 8 | Issue 3 | March 2020

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

National Nutrition MonthBy The Academy of Nutrition and Dietetics

Choosing nutritious foods and getting enough physical activity can make a significant difference in your health. For National Nutrition Month® 2020 in March, the Academy of Nutrition and Dietetics encourages people to make informed food choices and develop sound eating and physical activity habits.

This year’s theme—Eat Right, Bite by Bite—promotes eating a variety of nutritious foods every day, planning and creating healthful meals each week and recognizing the value of consulting a registered dietitian or nutritionist.

“Developing healthful eating habits does not mean undergoing drastic lifestyle changes,” says registered dietitian Jerlyn Jones, a national spokesperson for the Academy based in Atlanta, Ga. “Registered nutritionists help their clients develop individualized eating and activity plans with simple steps that can help them meet their health goals. These simple steps are developed to become lifelong habits.”

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

Nutrition: Healthy Eating Away From HomeBy CHP

For many of us, there are simply not enough hours in the day. Often, this leads to eating away from home more often.

Did you know, you can still make good food choices while eating at a restaurant? Here are some tips to get you on your way to healthy eating: Plan Ahead

• Know before you go! Check out menus on-line. Some eateries list nutrition content such as fat, calories, and sodium.

• Think about portion sizes. Take half home for lunch tomorrow. You’ll even save money!

• Share with a buddy if you’re not dining alone. You will BOTH save money!

Make Healthier Choices

• Choose grilled rather than fried.• Avoid cream sauces such as Alfredo.• Ask for salad dressings on the side and avoid creamy dressings.

Opt for oil and vinegar.• Choose veggies for your pizza. Ask for half the amount of cheese.

Don’t Drink Your Calories

• Soft drinks and sweet tea are loaded with sugar and empty calories.

• Choose unsweet tea with lemon or drink water.• Calories in alcoholic beverages can really add up. A large

cocktail, such as a Margarita, can have as many calories as a meal!

Finally, choose wisely at buffets. Load up on veggies and salad as well as lean meat, and avoid heavy carbs such as mac and cheese and mashed potatoes. Small tweaks in eating healthy add up to big health benefits.

For more information, please visit www.capitalhealth.com, and click the Healthwise icon.

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

Reading a Food LabelBy Florida Blue

Here is a quick guide to make reading a food label work for you.

The most important fact to note is the “serving size.” Food labels reflect the nutrition facts for one food serving size, regardless of how many servings of food are in a packet. Make sure you multiply the nutrition facts for each serving of food you eat. For example, if a package contains two servings of food, and your eat the whole package, you need to double the nutrition facts on the label to know how many calories you ate.

Calories will be in a larger font size so that you see them right away on the label.

Calories from fat have changed to show if there are Saturated and/or Trans fats in the food. We want to avoid both of these kinds of fat as they have been linked to an increased risk of heart disease.

Added Sugars is also new. Ideally, you should choose foods lower in added sugar to your diet (or no added sugar).

Be a label detective! Look for ingredients like brown sugar, molasses, corn sweetener, corn syrup, honey, sucrose, etc. These are all forms of sugar.

The percent Daily Value (DV) can help you evaluate if a food fits into your daily meal plan. It is a percentage for the entire day and is calculated for a person eating 2,000 calories a day. Your caloric needs may be different. Low is 5% or less and high is 20% or more.

5 Simple Nutrition Recommendations using the Nutrition Label:

1. Pay attention to the serving size. Measure the amount you serve yourself to see if it is the same.

2. Consider increasing fiber – recommended intake for women is 25g/day and for men it is 38g/day. Increase this slowly if you are not taking in much fiber already. As you increase your fiber, you will want to increase your water intake.

3. Limit foods with added sugar—look for items that have less than 5% of the Daily Value if you do eat foods with added sugar, not to exceed 10% for the day.

4. Note the Saturated and Trans fats on the labels and try to eat less of these foods and eat less than 10% of your total calories from these foods.

5. Finally avoid foods or limit foods high in sodium – the recommendation is not to consume more than 2300 mg per day. If you have high blood pressure, then the recommendation is even lower at 1500 mg per day.

Where to start? Reading labels is a great way to be more aware of what you are putting into your body. Consider keeping a food log for a few days. Where do you see room for improvement? Pick one area to work on—for example, lowering added sugar intake. Then, consider trying to focus on fiber, and so on.

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

How Do I Choose a Beneficiary?By Securian

Designating a beneficiary is an important right of life insurance ownership. It lets you determine who receives your policy benefits. Under current tax law, life insurance benefits paid to a beneficiary are generally not taxable income.

Common Terminology• Primary Beneficiary - The person or persons named

will receive the benefit.• Contingent (Secondary) Beneficiary - Policy

benefits will be paid to the contingent (secondary) beneficiary, if the primary beneficiary is not living.

• Irrevocable Beneficiary - Once you designate an irrevocable beneficiary, you may not change it without the beneficiary’s written permission.

• Default Beneficiary - If you don’t name a beneficiary, policy benefits will be paid in order of priority as listed in the policy.

How to Designate Multiple Beneficiaries After determining whom you want to select as your beneficiary or beneficiaries, you may then choose what percentage of the benefit each individual should receive.

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

5 Ways Vaping Affects Dental HealthBy Ameritas

In 2006, e-cigarettes were first introduced in the United States. Since then, many people have wondered how vaping could affect oral health, and the lungs. In this article, we’re going to focus on oral health. Research shows that using e-cigarettes can damage teeth and gums. Here are five things to know about how vaping affects dental health.

Dry mouthVaping products can contain chemicals, such as propylene glycol, that can dry out mouth tissues, which can cause mouth sores, bad breath, and tooth decay.

Increased mouth bacteriaVaping increases the number of bacteria in the mouth. Researchers found that people who vape have more bacteria in between their teeth. Bacteria usually is where mouth trouble starts.

Irritated gumsResearchers found that vaping products can irritate the gums, causing inflammation, tenderness, swelling and redness, which can lead to an increased risk of developing periodontal disease and gingivitis.

Kills oral cellsGum inflammation also can damage cell DNA and cause them to die off early. This means people who vape have a higher risk for tooth and bone loss, decay, periodontal disease, dry mouth, and bad breath.

A Canadian study discovered that vaping damage is cumulative. Researchers determined that over three days, mouth cells died at an increasing rate:

• 18% the first day• 40% the second day• 53% the third day

Grinding and discolorationVaping also affects dental health by staining and discoloring teeth. Some people who vape also have problems with teeth grinding, known as bruxism.

To maintain good dental health, many people think they only need to brush and floss their teeth each day. But in addition to these good habits, dental checkups, and cleanings are essential.

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

Vision Health Impacts Overall Health By Humana

Eye health exams are an important part of routine preventive healthcare. Because many eye and vision conditions have no obvious symptoms, you may be unaware of problems. Early diagnosis and treatment are important for maintaining good vision and preventing permanent vision loss.1

Vision care is essential to maintaining a healthy lifestyle. Eye exams can detect symptoms of diseases such as diabetes, hypertension, multiple sclerosis, brain tumors, osteoporosis, and rheumatoid arthritis.2

How the Vision Care Plan works1. After signing up for the Vision Care Plan during Open

Enrollment or a Qualifying Status Change event, you’ll receive an ID card in the mail.

2. Prior to scheduling your appointment, select a participating provider through the Customer Care center, automated information line or HumanaVisionCare.com/custom/fl.

3. Schedule an appointment, providing your name, patient’s name and employer.

4. Sign your provider’s Vision Care Plan form after your exam. You’ll pay any copays and/or costs of any upgrades at that time.

1 American Optometric Association2 Thompson Media Inc.

The information contained in this newsletter should not be construed as medical advice. Please see your health care provider. 7

St. Patrick’s Day Recipes

Corned Beef and Cabbage

Irish Stew

Vegetable Shepherd’s Pie

Corned Beef and Cabbage Rolls

Skillet Soda Bread

Irish Guinness Brown Bread

Irish Potato Cakes

Chocolate Stout Cupcakes

Spinach Pancakes & Corned Beef Hash

Irish Coffee

Emerald Eggs

Healthy Tip!Enjoy the foods you

love. Just enjoy them in moderation.

The information contained in this newsletter should not be construed as medical advice. Please see your health care provider. 8

Lower Back Pain

• Knee-to-Chest• Trunk Rotation• Cat-Cow Stretch• Pelivc Tilt• Seat Forward Bend• Flexion Rotation• Supported Bridge• Belly Flops

Neck & Upper Back Pain

• Neck Side Bend and Rotation• Shoulder Roll• Overhead Arm Reach• Pec Stretch• Thoracic Extension• Butterfly

Sciatica Pain

• Reclining Pigeon Pose• Sitting Pigeon Pose• Forward Pigeon Pose• Knee to Opposite

Shoulder• Sitting Spinal Stretch• Standing Hamstrong

Stretch

Helpful Stretches

You know your body. If you attempt a stretch and it causes you any pain, stop immediately.

If you are unsure about your ability to perform some of these stretches, please check with your healthcare provider before attempting.

The information contained in this newsletter should not be construed as medical advice. Please see your health care provider. 9

*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.

Each month, I will give you an update on my fitness journey, and I want to hear about yours! I will post your submission (use button below) in the next month’s issue, so we can see each other’s achievements and how well we can do if we just give ourselves the chance and take that leap. Q1: What do you need or look for to help you in your fitness journey? Q2: Last month’s fitness achievement:ED, 24A1: Activities that are (at least partly) enjoyable!A2: Started doing cardio at the gym.

DH, 58A1: I get help on my fitness journey by having others with whom to exercise. This helps me to hold myself accountable and have fun working out with others.A2: My visceral fat score was lingering at 10 for almost a year. I finally reduced it to 9 last month and weight averaged 186.

Kathleen, 28A1: Consistency; Encouragement/Support from others.A2: Continuing my half marathon training, have now increased to 8.5 miles.

ATS, 49A1: Information. I like to be informed on the latest developments in health and fitness.A2: Not getting so stressed out that I blew my goals entirely. I actually managed to lose a few pounds!

Karen C., 61A1: A committed buddy!A2: Lost 2 of my last 7 pounds to go!

CR, 39A1: A workout/accountability partnerA2: Cutting out soda

GMM, 58A1: Live it (not a diet but habit changing ways of eating), moving: very sedentary job.A2: Walked, rode my bike (2-3 times)

DSGI The Wellness Wire Staff Writer

I am back at kickboxing after about two months of missing out. My body did have to get back in the groove, but after going through this late last year, I knew what to do to help my muscles recover quckly so I wouldn’t be sore for long. I got very acquainted with ice packs, Mineral Ice, and a foam roller. After I get out of my kick boxing class, I take a shower, then rub some Mineral Ice into different muscles that are either already sore or I know will be sore in the morning. If we did a lot of squat exercises in class that night, I’ll roll out my legs on the foan roller to help with the aching. I do this with whatever muscle group we work out. Does it hurt when I use the roller? YES. It aches, it does not feel amazing. But I know doing this will help my muscle recovery.

I knew going in that ‘getting fit’ would take hard work. But I didn’t realize how much hard work. The work doesn’t end when you leave the gym. It’s the recovery period after and even before you workout. Having to think about my muscles and taking care of them after I leave the gym,has shown me truly how much work athletic people put into themselves. This has shown me how rewarding this hard work is. When we hear ‘hard work’ we think ‘uggggh, this is not going to be fun’. But I have to tell you, for me, it has been the most rewarding and fun hard work I have ever put in.

I truly stand by finding an activity that you enjoy. If you enjoy what you are doing, the hard work is worth it and you actually want to put in the hard work. From rolling out my muscles on a foam roller (again, it is not fun but WORTH IT), to thinking about what I want to eat to make sure I have enough energy for my kickboxing class at night—I am making decisions that are changing my life for the better.

Because I sprained my ankle a couple days before Christmas, I still have to be careful about how much pressure I put on my ankle; however, I am able to actually do circuit training and do work on the punching bag. I do have to keep an eye on my ankle and if it’s swollen at the end of the day, I’ll wrap it in an ice pack (15 minutes on and off) and keep it elevated. This has helped healing so much!

When I started taking my kickboxing classes, I learned my limitations, which I had hardly ever reached my entire life. Now, after letting my injury heal, I am back in class and although I am still working with modifications as my injury continues to fully heal, I have become aware that I was underestimating myself my entire life when it came to fitness. I always thought I was just incapable of becoming fit. But by working hard and putting in the effort, I am noticing changes in my body that make me feel stronger and more flexible—and most important, happy.

Don’t be like past me and be afraid to put in the work. Make an effort, even if it’s starting small. I cannot stress enough, that any start, whether big or small, is still a start. The mere fact that you are doing something, is something to celebrate. See what you’re capable of, and keep going!

Getting back at it!

The information contained in this newsletter should not be construed as medical advice. Please see your health care provider. 10

We want your feedback!

March 2020 Health Observances• Brain Injury Awareness Month• Hemophelia Awareness Month• National MS Education & Awareness

Month• National Nutrition Month• National Aplastic & MDS Awareness

Week March 1-6• National Sleep Awareness Week

March 2-9• Endometreosis Awareness Week

March 3-9

• National Poison Awareness Week March 20-26

• Kick Butts Day March 19• World Water Day March 22• American Diabetes Alert Day March

24• World TB Day March 24

Image Credits: The Wellness Wire Front Page Header Image: Wynn Pointaux from Pixabay; Article: National Nutriition Month - Image: Brooke Lark on Unsplash; Health Banner Image: Fiona Smallwood on Unsplash; Article: Nutrition: Healthy Eating Away From Home - Image: Ella Olsson on Unsplash; Article: Reading a Food Label Background - Image: Barbara A Lane from Pixabay; Life Banner Image: Conner Baker on Unsplash; Article: How do I choose a beneficiary - Image: Chris Benson on Unsplash; Dental banner Image: Michael Dam on Unsplash; Article: 5 Ways Vaping Affects Dental Health - Image: haiberliu from Pixabay; Vision Banner Image: Amanda Dalbjörn on Unsplash; Article: Vision Health Impacts Overall Health - Image: Raychan on Unsplash; Recipy & Workout Banner Image: Bruna Branco on Unsplash; All recipe images from recipe sources on Food Network.com; Article: Helpful Stretches - Image: Lukas Blazek on Unsplash; 2020 Fitness Journey Banner Image: Emma Simpson on Unsplash; Article: Getting back at it! - Image: Jason Dent on Unsplash; Article: WW Feedback Survey - Image: Hoan Voon Unsplash; Article: March Observances - Image: Scott Webb on Unsplash; Shamrock Graphic Image: Clker-Free-Vector-Images from Pixabay