Forget About the Five-Second RuleThat’s right. The next time something tasty hits the ground. Throw it away.

“But it’s perfectly fine.” “There’s nothing wrong with it.”

Try to tell that to Rutgers University1 researchers who disproved the five-second rule 2,560 times.

They dropped watermelon,

bread, and gummy

candy on dirty surfaces. In less

than one second, some foods were already covered in germs that could make you sick. Moist foods were the worst. And foods dropped on carpet only fared slightly better than foods dropped on hard surfaces.

Here’s a new 5-second rule to follow. When food hits the floor, count to five. Then pick it up and throw it away.

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Tips for a healthier

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Beware of the Halloween-Candy Haul4 ways to make this holiday healthier

INFORMATION FOR KEEPING HEALTHYOCT 2016

much better. But keep the dark chocolate. It’s high in antioxidants

and usually has less sugar.●● Hand out healthier treats.

Skip the 10-pound bag of candy at the store, and hand out something

different. Like what? Fruit leather, nuts, pretzels, or inexpensive toys.

●● Brush before bed. Trick-or-treaters are bound to eat some candy before the night

is over. Make sure the little goblins brush their teeth before going to bed.

●● Bargain for something better. You could also bargain with your kids to give up some of their candy for something better. Buy back their candy with cash, or a reward for something fun or healthier.

How busy are you? Think you have a few seconds to spare? That’s how long it takes to get the flu vaccine. And chances are pretty good that even the busiest people can carve out enough time to cross this off the to-do list. Is it worth the hassle? Here are six reasons you should get the flu vaccine.3

1. Avoid getting the flu. That means you’ll miss out on having symptoms like a fever, cough, sore throat, runny or stuffy nose, muscle aches, fatigue, and even vomiting and diarrhea.

2. Reduce the risk of going to the hospital. If you get the flu, you might need to go to the hospital. Almost three in five flu

6 Reasons to Get the Flu VaccineProtect your health for the whole season in seconds

Expect to see warriors, princesses, wizards, and pirates. They’ll be knocking at your door on Oct. 31 with a simple question: Trick or treat? And if you’re in a giving mood, you’ll probably give them a handful of treats.But by the time the little goblins get home, they’ll be hauling in a bag full of excess calories, sugar, and fat. It’s a recipe for tooth decay, weight gain, diabetes, and other health problems. Kind of scary, right? Here are some ways you can make Halloween healthier2:

●● Choose what to keep. Toss out the taffy, hard candy, and sour-flavored sweets first. These candies create more acid in your mouth, damage tooth enamel, and cause cavities. Most chocolates aren’t

hospitalizations were working-age adults—those ages 18-64 years old.3 The flu vaccine can cut hospitalizations for adults by 71 percent.4 And kids who get the flu vaccine are 74 percent less likely to take a trip to the ER if they do get sick.4

3. Protect your health if you have a chronic disease. If you’re already trying to manage a condition like heart disease or diabetes, the flu vaccine can help prevent complications if you do get sick.

4. Stay healthy before and after pregnancy. One study found that soon-to-be moms who get the flu vaccine are less likely to catch a cold. And the vaccine can help protect babies from the flu for up to four months after birth.

Apple slices, sunflower seeds,

marshmallows, chocolate chips

and caramel -- mmmm! Me good!

Whole-wheat toast, pasta sauce, low-fat

cheese, and black olives. Thank you, Mummy!

RECIPE: Pumpkin PancakesCelebrate the fall harvest or Halloween by making your own pumpkin pancakes. Here’s an easy and healthy recipe7 that only takes a few minutes to prepare:

Ingredients:

2 eggs

1 (15-ounce) canned pumpkin

2-1/2 C non-fat milk or soymilk

2 T canola oil

2 C whole-wheat flour

2 T brown sugar

1 T baking powder

1 tsp pumpkin pie spice

1/2 tsp salt cooking spray

Directions1. In a large bowl,

combine eggs, pumpkin, milk, and oil.

2. Add flour, brown sugar, baking powder, spice, and salt. Stir gently.

3. Coat skillet with cooking spray. Heat over medium heat.

4. Pour 1/4 C batter onto hot skillet. Flip when bubbles appear. Cook until golden.

How much do you know about your snack habits? Take this mini survey to find out:

Y N1. n n I have a stash of candy bars, cookies,

soda, and sweet treats at home/work.2. n n When I take a road trip, I eat whatever is

available at gas stations and restaurants.3. n n I don’t usually pay attention to food labels

or serving sizes when I have a snack.4. n n I know someone who eats healthy snacks, but

I think it takes too much time to eat that way. 5. n n I have a pretty good idea when I’m most

likely to feel like having a snack.

If you answered yes to any of these questions, you could benefit from learning more about eating healthy snacks. Snacking can be a good way to control calories, manage your weight, and improve your health. But only if you eat the right snacks. Many store-bought snacks might be convenient, but aren’t that good for you. Fortunately, there are many tasty and healthy snacks to enjoy.

Monthly Health Challenge™

Eat Healthy Snacks

Ever had a snack attack? You take a mid-afternoon trip to the vending machine for a candy bar, chips, and soda, or maybe all three. You plop down in front of the TV after a long day with a carton of ice cream. You show up hungry to a party and nosh your way through the snack bar. Or you take a road trip fueled by quickie-mart fare and fast food. And later you realize you’ve munched

your way through a ton of empty calories. Sound familiar?

For some people, snacking might mean devouring an apple, baked kale chips, or a leafy-green salad, washed down with a glass of water. If you’re already a healthy snacker, keep it up. But if you think your snack food choices may be to blame for packing on a few pounds or linked to other health problems, you can make a change.1

And that doesn’t mean you have to settle for eating near-tasteless rice cakes between meals for the rest of your life. Who does that and enjoys it, really? Fortunately, there are lots of healthy snacks to choose from that taste good and help satisfy cravings without dropping a calorie bomb on your diet. Take the month-long challenge to Eat Healthy Snacks.

CHALLENGESatisfy your hunger with

healthy snacks

Are You Really Hungry?Think about this question the next time you get the urge to have a snack. You might snack out of habit or because you are bored. Or maybe you need a snack to keep blood sugars more level. Not sure? Keep a record of the snacks you eat and when you eat them, and see if you can identify a pattern:

n Do you snack late at night, while stuck in traffic jams, or in the afternoon?

n Do you find yourself reaching for a snack when you’re tired, stressed, or feeling lonely?

n When you do decide to have a snack, is it healthy?

Taking a closer look at your snacking habits can help you make changes2 to Eat Healthy Snacks. You’ll be able to plan ahead instead of going to the vending machine, drive-thru, or your kitchen stocked with less-than-healthy snacks.

Requirements to complete this HEALTH CHALLENGE™

1. Read “Eat Healthy Snacks.”2. Satisfy your cravings between meals by eating

healthy snacks on at least 22 days this month.3. Keep a written record of your completed health challenge

in case your organization requires documentation.

What makes a healthy snack?http://tinyurl.com/jtq8deu

© Wellsource, Inc.All Rights Reserved.

Take the October Health Challenge!Eat Healthy Snacks: Satisfy your hunger with healthy snacks

Ask the Wellness Doctor:This month Dr. Joe Raphael answers the question: What can I do to develop healthy habits?

References

1. Miranda, R.C. & Schaffner, D.W. (2016). Longer contact times increase cross-contamination of Enterobacter aerogenes from surfaces to food. Applied and Environmental Microbiology. doi:10.1128/AEM.01838-16

2. American Academy of Pediatric Dentistry encourages parents to be aware of mouth monsters this Halloween. (2014, October 16). Accessed September 22, 2016 at http://tinyurl.com/jqemz62

3. CDC Foundation. Flu prevention. Accessed September 22, 2016 at http://www.cdcfoundation.org/businesspulse/flu-prevention-infographic

4. CDC. What are the benefits of flu vaccination? Accessed September 22, 2016 at http://www.cdc.gov/flu/pdf/freeresources/general/flu-vaccine-benefits.pdf

5. CDC. (2016). Key facts about seasonal flu vaccine. Accessed September 22, 2016 at http://www.cdc.gov/flu/protect/keyfacts.htm

6. Johnson, N.F., et al. (2016). Cardiorespiratory fitness modifies the relationship between myocardial function and cerebral blood flow in older adults. NeuroImage, 131, 126-132. doi:10.1016/j.neuroimage.2015.05.063

7. California Department of Public Health. (2012). Let’s Cook With Kids. San Fernando: Northeast Valley Health Corporation. Accessed September 22, 2016 at http://tinyurl.com/pywc9z8.

5. Manage milder symptoms if you do get the flu. If you do get the flu, being vaccinated can minimize symptoms, help you recover faster, and save on healthcare costs4. The flu sends about 31.4 million people to the doctor every year. Nearly 200,000 are hospitalized. And it costs an estimated

Exercise at Any Age Improves Brain HealthStay active to prevent age-related memory loss

6 Reasons to Get the Flu Vaccine (continued from page 1)

$87 billion a year in medical costs, missed work, and lost wages.

6. Stay healthy to avoid getting others around you sick. If you’re around babies, kids, the elderly, or people with a chronic condition who are vulnerable to the flu, getting the flu vaccine protects you and the people around you.

What if you had the mind of Ken Jennings? You know, the memorable Jeopardy! contestant who won over $3.1 million because he knew the answers to obscure trivia facts.Landing a spot on the show might be tough. But you can do something to keep your brain sharper at any age…exercise.Researchers at the University of Kentucky5 found that people who are active have healthier brains.

Who should get the flu vaccinehttp://tinyurl.com/6wdesgb

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They put a group of older people through a treadmill test and then scanned their brains. They found that exercise improves blood flow to critical areas of the brain. Lead researcher Dr. Nathan Johnson says that exercise at any age may help prevent memory loss.6

Want to keep your brain healthy, remember more, and be physically fit? Start exercising. Go for a walk. Ride a bike. Swim. Or do something active. Make it a daily habit.And if you do make it on the game show, choose Brainy Facts for $500.

FACT: RESEARCH SHOWS THIS MAY PROVIDE

PROTECTIVE BENEFITS TO YOUR BRAIN AT ANY AGE.

What is exercise?

ANSWER: