MORE TO KNOW ABOUT YOUR NUMBERS!

Here are some of the numbers we will measure at the IHOA, what they mean, and ways that you can change your lifestyle to better them.  Whether your numbers are normal or abnormal, you should take them to your family doctor.  He/she will look to see whether you need any changes in medication or other medical care, and then keep them on file to observe how they change over time.  When you attend the IHOA event, you will meet with a HealthNEXT physician who will explain your results, and a behaviorist who will talk with you about how lifestyle changes can help to improve your numbers, along with medical care.

Low Density Lipoprotein (LDL)- This is the bad or “Lousy” cholesterol.  It should be under 100.  An abnormal LDL puts you at risk for heart disease or stroke.  Some foods raise LDL (egg yolks, dairy, red meat, poultry skin, fried foods, trans fats) and others help to lower it (fish, fruits, whole grains, beans, nuts). 

High Density Lipoprotein (HDL)- This is the good or “Healthy” cholesterol.  Ideally, HDL should be above 50.  If your HDL is low, it can be raised with regular cardiovascular exercise (brisk walk, bicycling, swimming, etc).  Exercise can also convert some LDL to HDL, so your LDL might go down, too.

Triglycerides- These are fats in the blood from the food you eat.  An ideal value is less than 150.  Like LDL and HDL, abnormal triglycerides increase your risk for heart disease and stroke.  When you consume excess calories, fats, alcohol and/or sugar, it is stored in fat cells as triglycerides. If your triglycerides are high, you may be drinking too much alcohol.  Reducing alcohol consumption, if you drink, can have the greatest impact on triglyceride values.  You may also be eating too much food and/or the wrong kinds of food (excess fat and sugar).  

Total Cholesterol- This is a measure of your LDL, HDL and other lipids.  A normal value is under 200.  However, if your HDL is very high, you may have a total cholesterol above 200, even though your LDL is normal.  Your physician or a physician from the HealthNEXT team can do a calculation to determine if your lipid values seem to be balanced by a very high HDL.  The same behaviors that help to control each of your lipid values will have an impact on total cholesterol.

Blood Glucose- This number, often called “blood sugar” provides a snapshot of the sugar level in your blood at the time of the blood draw.  You are asked to fast before the blood draw because blood sugar is affected by whatever you may have eaten recently.  Blood sugar and HA1C (below) are the two numbers we look at when determining your diabetes risk or the effectiveness of your diabetes management.  You can reduce this number by avoiding too much alcohol, sugary and starchy foods and drinks, especially highly processed ones.  Regular cardiovascular exercise can also help to control blood sugar, as well as keeping meals small, frequent, and high in fiber (fruits, vegetables, whole grains, beans, nuts). 

Hemoglobin A1C- Instead of a snapshot, this is more like a movie.  It gives us an idea about your blood sugar levels over the past few months. It is another important consideration for diabetes risk or management and can be improved with the same behaviors as blood sugar (described above).  Achieving and maintaining a healthy weight is also an important part of diabetes prevention or management. (See BMI below).

Liver Enzymes (ALT/AST)- Liver enzymes are a measure of risk for several types of liver disease.  If your liver enzymes are abnormal, it could be an indication that you are consuming more alcohol than your body can handle. It could also be the result of certain medications.  If you are taking a medication that can cause liver problems and these numbers are high, you should discuss it with your prescribing physician right away.  If you think you might have a problem with alcohol, contact your EAP for assistance or contact someone from HealthNEXT and we can assist you with that process.

Blood Pressure – High blood pressure can put you at risk for heart disease, stroke, kidney failure and more.  Systolic blood pressure (the top number) is the pressure when the heart is pumping blood. It should be below 120.  Diastolic blood pressure (the bottom number) is the pressure when the heart is at rest between beats and should be less than 80.  Your blood pressure is constantly changing.  For example, it goes up when you become excited or nervous, move around a lot, or consume caffeine.  We want to check your blood pressure when you are still and relaxed.  Some people become nervous when getting their blood pressure tested, which raises the reading.  This is called “white coat syndrome” (because medical professionals often wear white coats).  If you suspect you have white coat syndrome, you can have your blood pressure checked a second time after you take a few deep breaths and relax.  To lower blood pressure, try to avoid caffeine and salt, drink a lot of water, quit or reduce tobacco use, and find ways to manage stress.  Although physical activity temporarily raises blood pressure, regular activity strengthens the heart and reduces your resting blood pressure.

Body Mass Index- BMI is the relationship between your height and your weight.  It is used as an approximation of body fat percentage.  It tells us whether your weight is appropriate for your height, or if your weight might be putting you at risk for conditions such as heart disease and diabetes.  It does not apply to people who lift heavy weights and have a lot of muscle mass.  If you believe that your body weight is mostly muscle, you can use a different test to find out if you have too much fat.  Ask your doctor or visit your local gym for a test of your body fat percentage.  (Body fat scales are not very accurate.)  If you are obese, it is important to lose weight to reduce your health risk.  If you are overweight and have more than one risk factor for an obesity-related disease (family history, high lipids, high glucose, high blood pressure, etc), losing weight is highly recommended.  If you are underweight, speak with your family doctor or a member of the HealthNEXT team about addressing the associated risks (ie. bone density, adequate nutrition).

If you have questions about your blood test or the IHOA event at your location, contact your nurse, HR representative, or someone from the HealthNEXT team.  We look forward to seeing you soon, and assisting you on the journey toward greater wellness!

KNOW YOUR NUMBERS

Our lives revolve around numbers: cell phone numbers, account numbers, stock market numbers, sports numbers, etc. But did you know that our lives also revolve around health-related numbers like blood pressure, waistline, cholesterol, body mass index, blood sugar, and many others? Unfortunately, these are the numbers that many of us don’t know by heart and haven’t known in years!

Knowing your numbers can save your life. A simple check-up or “well visit” with your doctor and a blood test can reveal a lot about how healthy your lifestyle is and what your future might hold. All of the numbers listed above, and many more, provide us with an idea of our risk for disease and health issues that are often preventable. Proper medical care and healthy choices, like diet and exercise, are among the best practices for maintaining good health and preventing disease.

Not only does knowing your numbers provide an opportunity to diagnose preexisting conditions, it offers an opportunity to prevent disease from occurring. Being “healthy” is not black and white. The absence of disease can be a very gray area. Most diseases have “pre” stages, such as prediabetes or prehypertension, where disease is imminent if nothing is done to reverse the course you are on. In addition, many diseases increase your risk for having others. For example, diabetes and high blood pressure increase your risk for heart disease. Therefore, preventing one disease helps you to potentially prevent others, as well.

Being healthy requires constant effort: making healthy decisions, eating right, staying active, participating in screenings when recommended, getting vaccinated, washing your hands, taking medication when needed, AND having your numbers checked on a regular basis. Depending on your overall health, age, and family history, the recommendation for how frequently you should have your numbers checked may vary. However, when presented with the opportunity to do so, there’s usually no harm in being proactive.

Monitoring your numbers on a regular basis can help you and your doctor to watch your health progress very closely, whether you are preventing disease or managing disease. Each year you can determine if your actions over the previous 12 months were enough to keep you aging in a healthy direction or if you need to change particular behaviors. This is especially beneficial if you have a personal or family history of a health condition. Some diseases that can be diagnosed or prevented by keeping an eye on the numbers are: high blood pressure, heart disease, underweight, overweight or obesity, diabetes, liver disease, and prostate cancer.

Many health conditions like diabetes, overweight, or high blood pressure are often manageable, but the key is knowing that you have them or that you are at high risk. Therefore, take action to know your numbers!

Fortunately, SCA makes it easy for you. Once a year, HealthNEXT visits your work place for an Annual Health Assessment (AHA). You have the chance to have your blood drawn and meet with the doctor and behaviorist while at work. Not only is it free to participate, but you are also eligible to win money and prizes. The benefits don’t stop there. You also have the opportunity to work with a personal health coach to improve your numbers all year! Furthermore, by simply participating, you have the opportunity to save your own life. Knowing your numbers is the greatest benefit of all. We look forward to seeing you soon!

Next week we will define what tests are included in the AHA and what behaviors affect them. Future posts will provide information on what you can expect at the AHA and when they will take place for each location.  If you have any questions about the AHA, ask your nurse, HR representative, or someone from the HealthNEXT team.

LOSE THE HOLIDAY WEIGHT!

Did you follow our suggestions for avoiding holiday weight gain?  If not, we’re here for you again.  If you find yourself a few pounds thicker after a slightly indulgent holiday season, address it now to reverse the trend and get back on track for a healthy 2012.  To help you get back on track, SCA is beginning the annual weight loss challenge this week!  Read on for details about how to get involved.

START NOW

There is no time like the present.  The sooner you get back into your healthy habits, the less weight you will have to lose.  If you continue another month of holiday-type indulging, there will be even more work to do when you finally get started.  Join the resolution revolution by finding a weight loss partner (friend, spouse, co-worker), a group, or even a formal program like weight watchers.  The meetings for group-based weight loss are packed this time of year, so you can find lots of support and encouragement if you get started this month.

MIND GAMES

Try to avoid defeatist thinking by remembering a time when you were in the habit of making healthy choices (perhaps just a few weeks ago!).  If you did it before, you can do it again.  Remember how good it felt to be eating nutritious foods and exercising regularly.  As the saying goes, “Nothing tastes as good as thin feels.”  Imagine yourself with more energy and better fitting pants!  You may want to create a vision board with images that represent the lifestyle you want to achieve.  You can do this by cutting out pictures and posting them somewhere that they will serve as daily inspiration (such as the refrigerator) or create something virtual with a website like Mindbloom (www.mindbloom.com), www.pinterest.com or www.visionboardsite.com. 

THE HUNGER SCALE

Holiday weight gain is often the result of letting the reigns go on portion control and eating because food is available and festive.  To get back on track, start by getting back in touch with your true physical hunger.  Notice if you are physically hungry or if you want to eat for other reasons (social, emotional, etc).  Wait until you are hungry before eating and stop eating before you become full.  If you think of hunger on a 10-point scale (1 is starving, 10 is stuffed), eat when you get down to 3 and stop when you get up to 8.  This takes practice and awareness, but it can help get you out of the portion-inflation habit.

DRINK WATER

Water is the most neglected and most essential nutrient!  Our body is made up of mostly water and requires water for almost every biological function.  Eating a lot of salt and sugar during the holidays can leave you feeling bloated.  Drinking enough water will help to flush your system for a fresh start.  Wondering how much water you really need?  Eight glasses is an estimate, but for your specific needs, multiply your body weight (in kg) by 0.8 and that will tell you how many daily ounces to drink.  If you are exercising a lot, use 1.2 instead of 0.8.  If you don’t want to do the math, here is a good online calculator: http://www.csgnetwork.com/humanh2owater.html.

GET MOVING

You may be overwhelmed with the return to reality or just too lazy and tired to be interested in exercise, but getting your blood flowing is the perfect antidote for overindulgence.  If a trip to the gym seems like too much, start small.  Take a brisk walk around the block, do 30 jumping jacks, run up and down the steps a few times.  Even a few minutes will boost your mood and energy level and may even leave you wanting more!

DE-STRESS

One of the reasons for over-eating during the holidays is the stress of a busy schedule, tight finances, and family demands.  Returning to a pile of mail or a long list of e-mails can also be stressful.  Try to take some time to rest and relax, if only for a few minutes each day.  Take a few deep breaths, listen to some enjoyable music, or slowly sip a cup of herbal tea.  Lowering your stress hormones will assist in appetite regulation and help you to avoid stress eating.

SCA CHALLENGE

SCA. Your Life. Your Health: What Do You Have to Lose? is a year‐long weight loss challenge organized by the SCA Wellness Committee.  The challenge began in the first week of January 2012 and all full‐time SCA US employees are eligible to participate.

The Challenge does not recommend a particular diet or weight loss program.  Instead, it encourages individuals to establish a nutritious eating plan and to increase physical activity in order to achieve & maintain a healthy weight loss.

Weigh-in between January 3^rd and 14^th to enroll in the SCA Weight Loss Challenge!  See your nurse or a wellness committee member for specific weigh-in days/times at your location.

All participants in the weight loss challenge will be required to complete a registration form and must weigh‐in at the beginning of the program.  In addition, participants must weigh‐out at scheduled times throughout the year in order to be eligible for the following incentives:

First Weigh-Out (4/30/12 ‐ 5/11/12): $50 for every 5% of weight lost up to $200 and continued eligibility for incentives

Second Weigh-Out (8/20/12 ‐ 8/31/12): $75 for maintaining or continuing weight loss since the 1st weigh-out and continued eligibility for incentives

Final Weigh-Out (12/3/12 ‐ 12/14/12): $100 for maintaining or continuing weight loss since the 1^st weigh-out and a chance to win the Grand Prize of $1,000

ONLINE RESOURCES

Want more motivation?  There are thousands of people who are in the same situation, trying to lose a few (or a lot of) pounds after the holidays.  You may want to visit these websites to find inspiration and assistance in meeting your weight loss goals:

www.socialworkout.com

www.43things.com

Weight Watchers message boards (free) http://www.weightwatchers.com/community/mbd/index.aspx#General

www.sparkpeople.com

MORE HELP

If you’re interested in personal coaching to help meet your weight loss (or other health-related) goals, contact our team at shaaz@corporatehealthsolutions.com.

WINTER EXERCISE IDEAS

Winter can be a tough time of year to keep physically active and exercising on a regular basis. We get it! It’s cold and dark and not ideal to spend time outdoors. Instead of making excuses to stay cozy inside and hibernate all winter long, here are some creative ideas for staying active as temperatures drop.

Regular physical activity keeps muscles engaged and bones strong, helps manage weight, conditions your heart and lungs, improves cholesterol and blood pressure, increases energy, reduces stress, improves mood and sleep, and reduces risk for many diseases like heart disease, diabetes, hypertension, and cancers. Don’t you want these benefits all year round?

Here’s how!

The recommendation for physical activity for adults is 150 minutes per week. This breaks down to 30 minutes/day, 5 days/week. However, some exercise is better than none. So if you are feeling short on time, try to fit in 15-20 minutes as many times during the week as you can.  Even 10 minutes at a time throughout your day can add up to lasting benefits.

If you typically take brisk walks in the warm weather and day-lit evenings and are not up for continuing them in the cold and dark hours, consider the following ideas:

·         30 jumping jacks, break for 2 minutes, then 30 more jumping jacks

·         Jog up and down your stairs       

·         20 push-ups (all at once or in smaller sets)

·         40 sit-ups (all at once or in smaller sets) 

·         Lift light dumbbells or use resistance bands    

·         20-30 minute workouts On Demand

·         Buy a workout video such as power yoga, Pilates, Tae Bo, Insanity, or P90X

·         Put on music and dance!

·         Invest in a treadmill, stationary bike, or elliptical

·         Join a gym or create a home gym with a jump rope, exercise ball, and a set of dumbbells

·         Wii Fit or Wii Fit Plus

·         Power walk at the mall (but save the window shopping for later!)

·         Cross country skiing or downhill skiing   

·         Snow shoeing

·         Ice skating 

If you prefer to brave the cold, go for it! Be sure to practice the following strategies to stay safe, healthy, and warm:

·         Dress in layers that you can easily remove as you warm up, then put back on as needed

·         Protect your hands, feet and ears with gloves/mittens and ear warmers

·         Pay attention to weather conditions and wind chill

·         Wear reflective clothing if exercising outdoors at dawn, dusk, or after dark

·         Use extra caution if temperatures are below freezing and there is potential for ice or snow

If you are new to exercise, talk to your doctor about safe ways to get started and to ensure you are cleared to exercise. Also, begin slowly and gradually increase the intensity and length of your workouts as your muscles condition, in order to prevent injury.

Remember to be creative and change up your activity to prevent boredom. If you ski or ice skate one day, stay in and do jumping jacks and push-ups the next day. Prioritize exercising for your health and build your day around it. Keep the list of benefits exercise provides close by to keep you motivated and stay healthy all year long, instead of just during warmer months! If you would like support or accountability for working out during the winter, contact Dr. Steffany Haaz at shaaz@corporatehealthsolutions.com.

YOU SAY YOU WANT A RESOLUTION...

As we approach 2012, many of you may be thinking about resolutions you’d like to make.  We’re here to help you with strategies for successful resolution setting!

MOST COMMON RESOLUTIONS

As you are thinking about how you’d like to make changes in 2012, you may want to consider what others are considering.  Notice how many of these are related to improving healthy behaviors!

1.       Spend more time with family and friends

2.       Exercise more

3.       Lose weight

4.       Quit smoking

5.       Enjoy life more

6.       Quit drinking

7.       Get out of debt

8.       Learn something new

9.       Help others

10.   Get organized

WHY DO RESOLUTIONS FAIL?

Unfortunately, many people do not keep their resolutions all year long, adding one improvement to another.  Instead, fitness centers that were full in January are often empty again by March.  Here are 5 reasons why many resolutions fail:

1. Unrealistic goals. If you are trying to lose 50 pounds in one month or become fluent in a new language by this summer, you will likely become frustrated with the slow pace of reality and may call it quits even if you are making progress.

2. Expecting something magical. Unfortunately, your life will not automatically change when the clock strikes twelve.  It takes effort and persistence to make a resolution stick, not just one day, but for the days, weeks, and months that follow.

3. Being surrounded by temptation. It is difficult to give up a chocolate habit if you work in a candy store. Make sure your environment supports your goals to make success more likely.

4. Too many resolutions. At any given time, we have a limited amount of time and energy for making changes.  Start with one goal and add another one once it becomes a habit.

5. Lack of planning. It is difficult to start eating more fruit on January 1^st if you don’t have any at your house and all of the markets are closed!  Before your start date, set yourself up to succeed.

HOW TO MAKE A S.M.A.R.T. RESOLUTION!

SPECIFIC.  “I want to eat healthier” is a very general goal and difficult to achieve because it is vague.  Something more specific might be, “I will have oatmeal for breakfast every morning.”

MEASURABLE. How do you know if you are on track with your goal?  Make sure it can be measured.  “I want to spend more time with my spouse” is not measurable.  A more measurable goal would be, “I will schedule one evening every other weekend to be alone with my spouse.”  You will know if you’re meeting your goal by looking at your calendar!

ATTAINABLE. Try to find a balance between a goal that is not challenging (I will listen to good music on my drive home) and one that is too challenging (I will meditate for 2 hours every day).  A challenging but attainable goal for stress management might be somewhere in between, such as, “I will schedule 30 minutes each day to do something that helps me to relax and feel balanced.”  Of course, then you’ll have to get Specific about what that something might be!

REALISTIC.  Are you willing and able to meet this goal?  If either of these components is missing, rethink your resolution.  If you plan to lose weight by eating salads every day (and you don’t really like salads), it might not be a realistic plan for you.

TIMELY. If your goal has no start and no finish, it could linger in planning or get stuck on a plateau.  If you want to decrease your caffeine intake, you might set a goal like this, “Starting on January 1^st, I will cut back my coffee consumption by one cup each week, until I am down to one 8 oz serving of half-caff/half-decaf.”

EXAMPLE

So, a comprehensive S.M.A.R.T. goal might look something like this:

Starting on January 3^rd, I will aim to lose an average of 1 pound per week, working toward my goal weight of 150.  I will do this by eating at least 5 fruits and vegetables every day, reducing mealtime portions, and using my treadmill for 30 minutes of brisk walking each morning.

ADDITIONAL SUPPORT

If you are ready to get started with a new resolution, but want some support in the process, try some of these resources:

This website creates a chain of supportive people

Lululemon has a great goal-setting program

Get set up with free coaching from the HealthNEXT team by contacting Dr. Haaz at shaaz@corporatehealthsolutions.com.

HAPPY AND HEALTHY NEW YEAR TO YOU!

HAPPY HOLIDAYS!!

The HealthNEXT team would like to wish you a warm and happy holiday season!

We also hope that you are ready to begin the New Year with a fresh start and willingness to work towards your health goals. Keep up the great behaviors you began in 2011 and get ready to take the next step in 2012. We are here to help you! Let us know if you would like support in getting started in the coming weeks by contacting Dr. Haaz at shaaz@corporatehealthsolutions.com.

It has been wonderful working with many of you and we hope that you continue your progress!

Our Best Wishes,

HealthNEXT

Be sure to check back next week for helpful ideas in setting your New Year's Resolutions!

If you would like to revisit previous posts for healthy holiday tips, see below:

How Holiday Foods Can Be Good For Your Soul AND Your Waistline!

Holiday Blues

Healthy Holidays

Travel Well!

How Holiday Foods Can Be Good For Your Soul AND Your Waistline!

With the holidays and good food all around us, it’s a difficult time of year to maintain good eating habits. December often becomes a month when we let ourselves go as we are busy with holiday shopping, have little time to exercise, and would rather gain a few pounds and enjoy delicious foods, instead of forgoing them altogether. Since traditional favorites like pies, cookies, and eggnog are difficult to skip over, this year we would like you to try something different!

Instead of practicing resistance, practice substitution (and portion control)! There are many recipe substitutions that allow you to replace unhealthy ingredients with healthy ingredients without destroying the taste. See substitutions below.

Also practice the following ideas so your New Year’s Resolution doesn’t have to be so difficult to attain:

-   Moderation. We all know the saying, “Everything is good in moderation,” but the challenge is sticking to it. If there are many desserts to choose from, try one bite of each instead of eating a couple and then revisiting the dessert table later for another round.

-   Portion control. Use a salad plate when serving your meal instead of a large dinner plate.

-   Eat! Try to eat 5-6 small (and healthy) meals throughout the day instead of one or two really big meals. Choose easy snacks to eat between meals to curb your hunger. Visit the previous Smart Snacking post for ideas. http://scalivingwell.blogspot.com/2011/06/smart-snacking.html

-   Start or end each day with a brief workout. If your time is limited and you cannot make it to the gym or if it is too cold to walk outside, consider doing a workout video On Demand, Wii Fit, or a series of exercises that increase your heart rate (i.e. jumping jacks, running in place, etc).

-   Offer a fruit platter or fruit salad as a lighter and healthier dessert option.  

-   Recognize your hunger signals. If you plan to attend a gathering of family and friends and lots of food, consider having a small, healthy snack before heading over so that you do not over-indulge at the party. Pay attention to your hunger, not your cravings. Drink a glass of water for extra filling. Also consider bringing a dish that is healthy and delicious so that you and others have a healthy option to choose from.

-   Be aware of calorie content and make smart choices.

-   For additional holiday tips, visit “Healthy Holidays” http://scalivingwell.blogspot.com/2011/11/healthy-holidays.html.

Be creative and willing to experiment. Not all recipes will taste the same, but they still may taste delicious, and more importantly, they will be healthier for you and your family. So don’t be afraid to alter your traditions a bit….as generations to come with be thankful for it!

RECIPE CALLS FOR…	USE INSTEAD…
Oil	Applesauce (only when baking). Amount of oil can usually be reduced in other recipes.
Butter or shortening	Half butter and half applesauce or prune puree (also, 1 Tbs butter can be substituted with ¾ Tbs liquid canola oil or Smart Balance spread, which has similar calorie content, but lowers cholesterol).
Cream cheese	Low-fat unsalted cottage cheese pureed until smooth
Heavy cream (1 cup)	1 cup evaporated skim milk or ½ cup low-fat yogurt and ½ cup plain low-fat unsalted cottage cheese, pureed.
Egg (1)	2 egg whites, or egg substitute
Sugar (granulated)	Sugar substitute, such as honey, molasses, agave nectar, or Splenda. Or cut the amount of sugar by ¼ or 1/3. Also add extra vanilla or cinnamon to intensify the sweetness
Salt	Reduce the amount of salt and supplement with other seasonings
White flour	Whole wheat flour
Sour cream	Low-fat plain yogurt or fat-free sour cream
Whole milk (1 cup)	1 cup fat-free or low-fat milk
Unsweetened baking chocolate (1 oz)	3 Tbs unsweetened cocoa powder
Candied sweet potatoes or white potatoes	Fresh sweet potatoes
Pecan pie	Pumpkin pie
Dark meat	White meat
Fried	Grilled, baked, or steamed