DID YOU KNOW?

By Emily Boettcher

Did you know your heart pumps approximately 2,000 gallons of blood each day? If all the blood

vessels of the body were laid out, they could cover over 60,000 miles! This long journey shows

that your heart is the hardest working muscle you have. Treat it with love through regular blood

pressure checks, cardiovascular workouts, proper nutrition and avoiding second-hand smoke.

FACT OR FICTION

By Jacqueline Bosquez

How well do you know your body? See if you can tell fact from

fiction with these statements about how the body works.

YOU LOSE

MUSCLE AFTER

AGE 30

There is truth here as you

can lose three to five

percent of your muscle

mass every decade, but

you don’t have to. With

resistance training, proper

recovery and nutrition,

most people can gain

muscle at any age. This makes resistance training even more

important later in life. Work all of your major muscle groups at least

two times a week to better manage your weight and to keep bone

density up and your heart healthy.

CRACKING YOUR KNUCKLES

WILL CAUSE ARTHRITIS

Cracking your knuckles has no link to developing arthritis. When

you crack your knuckles, the noise you hear is a bubble in the joint

lubrication fluid popping. There is some evidence that over time,

cracking your joints may cause injury to ligaments and tendons

around the joint and can cause reduced grip strength.

EATING BEANS GIVES YOU GAS

The fiber and the type of sugar in beans can be difficult for your

system to digest, which causes some gas and bloating. Remember

that the fiber along with protein is also what keeps beans in high

demand! Eat beans with a grain like rice for the amino acids your

body needs to make a complete protein.

120/80 IS THE HEALTHIEST BLOOD PRESSURE

In general, a desirable resting blood pressure is measured below

120/80. If your blood pressure is regularly measured at even slightly

above 120/80, it may be considered pre-hypertension. Hypertension

or high blood pressure measured at or above 140/90 during rest

causes strain on your heart and arteries. Check your blood pressure

next time you see a machine at the store, but remember that only

your doctor can diagnose high blood pressure.

YOU TASTE DIFFERENT FLAVORS WITH

DIFFERENT PARTS OF YOUR TONGUE

There are specialized taste buds to sense salty, bitter, sour or sweet

flavors for instance, but they are not grouped together. There are a

variety of these types of taste buds spread throughout the tongue

and even other parts of the mouth like the throat and soft palate at

the roof of the mouth. Each person may have more of one type of

taste buds, which can account partially for taste preferences.

IN THIS ISSUE

Health is more than skin deep. Learn fun facts about why your body does what it does and how

your body systems work. Learn how each macronutrient (carbohydrates, fat and protein) is

absorbed in your system and used differently by your body processes. Your body uses water for

more than just perspiration and urination - read about other ways your body uses water. You’ll

see why making hydration a part of your healthy lifestyle is so important. Read on for more fun

facts and explanations of what’s going on inside of you!

AUGUST 2017

WHAT’S INSIDE

QUESTION & ANSWER

Cellulite

TARGET TRAINING

Adductors

LIFE BALANCE

Hydration

CHALLENGE OF THE MONTH

Food Tracking

FOOD FOR THOUGHT/RECIPE

Nutrient Absorption

Cellulite is more than just fat, and it cannot be removed through special creams and lotions. Cellulite is a

cluster of fat chambers separated by walls of connective tissue found in the upper layer of your skin. It doesn’t

matter if you are slender or not, any type of body is susceptible to cellulite because everyone has fatty tissue.

Body fat is found under your skin and around organs and joints. It provides a safety cushion against injury, regulates

body temperature and provides your body with energy. Men have a crisscross structure between the fat chambers

whereas women have a honeycomb-shaped structure making it more easily weakened than in men. This weakness causes

a collapse around the clusters, making cellulite more visible.

The creams and treatments claiming to reduce cellulite may only be temporary, and expensive treatments such as fillers

and lasers can take up to two years to show results. The best ways to reduce the appearance of cellulite are to eat a

balanced, healthy diet and maintain physical activity, specifically through strength training two to three times per week.

These interventions will not totally remove cellulite, but they can smooth the appearance of your skin through improved

blood flow and muscle tone. Try incorporating the target training exercise below into your next workout!

HOW CAN I GET RID OF MY CELLULITE?

Targeted Muscles: Adductors

START

Sit on the ball and wrap your legs around the ball like sitting in a saddle.

Keep your core engaged by drawing the naval in toward the spine to maintain neutral

back alignment.

MOVEMENT

1. Squeeze the ball by bringing your knees toward each other.

2. Slowly release and return to the starting position.

VARIATIONS

Beginner: Lie on your back on the floor with your knees bent and

feet flat on the floor. Place a stability ball between the legs and perform

the movement described above.

By Emily Boettcher

Adductor Squeeze

Did you know that

water makes up more

than 60 percent of your

body weight? Water is

one of the major

components of your

body as nearly all the

major systems depend

on it. The body uses

water to:

Control body temperature

Carry nutrients and oxygen to cells

Moisten tissues such as those in the eyes, nose and mouth

Flush out toxins

Lubricate joints

Help nutrients and minerals dissolve and become

accessible to the body

Protect organs and tissues

Moisten the lungs to help you breathe

Control hunger cues

In order for your body to function properly, drinking enough water is

crucial. The Institute of Medicine determined that an adequate intake

is about 13 cups for men and nine cups for women. Although there is

no exact formula to determine how much water everyone should

drink, you can become in tune with your body and its needs for

fluids. Keep an eye on your urine color; it should be a pale straw or

transparent yellow color. Amber or honey color means your body is

not getting enough water and that you should drink more.

WATER, WATER EVERYWHERE

By Chelsea Tjornhom

WEBMD FOR FOOD ALLERGIES

Sometimes digestion issues can be painful and perplexing. Get past frustrations and discomfort due to your

diet. Track and pinpoint food allergies using the free WebMD Allergy app. The app provides food allergy

descriptions, a tracker and tips. Use the tracker to record symptoms and feelings associated with food

allergies. You can then share your reports with your doctor to help create a plan to alleviate food allergy

symptoms. Search the app store on your smart phone for WebMD Allergy to start tracking!

KEEP A FOOD JOURNAL

This month, challenge yourself to record your eating and drinking habits. How you eat affects all of your body’s systems.

Take time to review what you have recorded, and you may be surprised at what you find. Here is how you can benefit:

FOR WEIGHT LOSS: You may be having more cheat meals than you thought or bigger portions, which

could be sabotaging your weight loss efforts. Focus on not only what you are eating and drinking, but how much.

FOR DIGESTIVE ISSUES: From indigestion, to cramping, to diarrhea, irritable bowel syndrome, food

intolerances or allergies may be causing your upset stomach. Focus on recording your symptoms along with what

and when you eat, and share it with your doctor.

FOR OTHER AILMENTS: Headaches, tiredness and cramping muscles are examples of issues that can

result from what you’re eating or not eating. Focus on recording what and when you’re eating, how much water

you’re drinking and when you experience symptoms.

By Jacqueline Bosquez

By Chelsea Tjornhom

TIPS TO DRINK MORE WATER:

Drink a cup of water after every time you use the bathroom

Set a goal to drink X amount of water a day, then write it down along with your reasons why (to control portions, to detoxify, for more energy)

Every time you walk past a water fountain, take a sip or two

Compete with a co-worker to see who can reach their water goal more days in a week

Put reminders into your phone or calendar

Always keep a bottle of water handy while you do things like make dinner, watch TV or do laundry

Add fruit to your water to add flavor and fun

CHOCOLATE BANANA

PROTEIN PANCAKES

You probably already know food is important to maintaining a healthy body. Take your nutrient knowledge a step further by learning how your body absorbs the three macronutrients and how to pair them to get the biggest benefit.

Fat: Fat provides nine calories per gram and is primarily used as an energy reserve. In the body, fats you eat are broken down into fatty acids and absorbed if needed for energy immediately. Fats that aren’t absorbed and used immediately form triglycerides and are stored in fat cells for later use. The amount of energy that your body can store from fat is limitless. Pairing fats with vegetables will boost nutrient absorption. Try carrots dipped in guacamole.

Carbohydrates: The primary use of carbohydrates or carbs is to provide energy for the body. Carbs provide four calories per gram and are converted within the body to glucose. After carbs are converted, they are ready to be absorbed in the small intestine and used by the body for quick energy. If you consume more carbs than your body needs, the glucose will be stored in the liver as glycogen and used when needed. When glycogen stores are full, excess glucose will be stored as fat that can be slowly used for energy when needed. Pairing whole grains with onions and garlic will boost nutrient absorption. Try brown rice with caramelized onions.

Protein: Like carbs, protein provides your body with four calories per gram. Protein is more important for growth and repair and only a back-up source of energy when carbs and fat stores are low. Protein is broken down in the stomach into building blocks called amino acids. These amino acids are absorbed in the small intestine and used to grow and repair bone, muscle and other tissue. Pairing protein sources containing iron with a Vitamin K source will boost nutrient absorption. Try tuna and kale together.

MACRONUTRIENT ABSORPTION

By Chelsey Peterson

DIRECTIONS:

1. In a mixing bowl, combine all dry ingredients together with a whisk.

2. In a separate bowl, combine the egg, banana and almond milk.

3. Gently pour the wet ingredients into the dry ingredients while mixing with a rubber

spatula until just combined. Do not over-mix.

4. Heat a large skillet over medium heat, and coat with cooking spray.

5. Pour 1/4-cup rounds of batter onto the skillet, and cook until bubbles appear on the

surface, about three minutes.

6. Flip with a spatula, and cook for another two to three minutes.

Healthier Living is your monthly guide to creating a healthy lifestyle through physical activity, nutrition and life balance. Brought to you by HealthSource Solutions, LLC.

PREP TIME: 30 MINUTES SERVES: 4 PANCAKES

Nutritional Info

Calories 138

Fat (g) 5

Carbohydrates (g) 18

Fiber (g) 3

Protein (g) 11

INGREDIENTS:

2 servings quality chocolate protein powder

2 tablespoons gluten-free baking mix

2 tablespoons ground flax seeds

1/2 teaspoon baking powder

2 eggs, lightly beaten

1 banana, mashed

4 tablespoons almond milk

By Mike Murphy