The Small Stuff

MatterDoesYour Daily Habits Have A Huge Impact On Your Health

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Conventional wisdom often tells us “not to sweat the small stuff.” In some instances, this may be good advice, but when it comes to your health, the small stuff is monumental. To be sure, the small stuff (aka your daily habits) make up your lifestyle—and research is conclusively telling us that our lifestyle is key to achieving and maintaining good health.

Start SmallYour small daily habits are indeed more important than huge sweeping New Year’s resolutions like, “I will be healthy this year” or “I will lose all my extra weight.” Although these are worthy endeavors, the truth is that it’s hard to know where to even begin with such lofty intentions. On the contrary, starting small and making slight adjustments to your daily routine seems to be the secret to success. Starting small allows you to gradually adjust to change, and build upon success.

Here are some small, but simple strategies that can have a substantial impact on your health in the long run:

› Eliminate one can of soda from your usual consumption, i.e., if you usually have two a day aim to just have one.

› Confine yourself to one piece of chocolate instead of an entire bar.

› Add 10 to 15 minutes of walking to your daily routine.

› Add a piece of fruit to your breakfast.

› Stand up while you surf the web.

› Drink one extra glass of water a day.

› Swap whole dairy for low-fat.

› Get up and stretch for a minute every hour.

› Add one vegetable to your lunch and/or dinner.

You get the idea!

How Long Till It's A Habit?There’s a lot of debate as to how long it takes for a behavior to become a habit. Some experts say it takes about 21 days, and other research indicates that it takes closer to 70 days. When it’s all said and done, the exact number will probably vary from individual to individual, but there are some key factors in gaining good habits:

Be ridiculously specific. “Losing weight” is not a habit. Drinking water with every meal is. If you want to start adopting healthy habits, focus on very specific behaviors.

Repeat the behavior at the same time and place. If you have a glass of water every time you sit down to eat, thoughts of having that glass of H20 will eventually spring to mind every time you’re at the dinner table; it becomes automatic

Identify your triggers. Do you have to have a soda with your pizza or bag of chips? Try to identify what causes your cravings or unhealthy habit, so you can prepare and limit those triggers, and thus stick to your healthy habit.

MORE HEALTH

TIPS INSIDEMORE HEALTH

TIPS INSIDE

WELCOAFEATURING

16 GREAT WAYS TO…

KEEP YOUR SKIN

HEALTHYPages 4-5

A M O N T H L Y H E A L T H L E T T E R F R O M T H E W E L L N E S S C O U N C I L O F A M E R I C A

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INGREDIENTS:2 cups dark leafy greens of choice (spinach, romaine, mixed mesclun, red leaf, etc.)

3 or more 1/3 to 1 cup servings of vegetables and/or fruit. Go for the super stars—red onion, carrots, broccoli or cauliflower florets, tomatoes, bell peppers, olives, berries, avocados, apples, cantaloupe and red grapes.

1 Tbsp nuts or seeds of choice

3 ounces (the size of a deck of cards) lean protein—skinless turkey or chicken, hard-cooked eggs, low-fat cottage cheese, shrimp, tuna, tofu, tempeh or beans.

2 Tbsp vinaigrette (or if you want to make your own, see the homemade dressing recipe below)

INSTRUC TIONS:Combine all ingredients in a large bowl and toss thoroughly with the vinaigrette.

Make Your Own Salad Dressing!Get into the habit of making your own salad dressings and forget the store-bought brands. It's simple, quick, healthier, cheaper and tastes so much better. Here is a great one to try:

Balsamic Vinaigrette1/4 cup extra virgin olive oil

2 Tbsp balsamic vinegar or any vinegar of choice

2 cloves garlic, minced

1 Tbsp course ground mustard

A pinch of sugar

Make this salad the night before and store in a plastic container in your fridge for tomorrow’s lunch!

QUICK TIP

SaladHomemade

A Healthy,

With formal training in nutrition and medicine, plus hands-on experience as a mother of four and family physician, Dr. Ann is a unique nutrition expert for the real world.

The whole food ingredients found in Dr. Ann’s recipes are the right foods for health and vitality. Nutritional excellence naturally follows.

For more, visit DrAnnWellness.com.

N U T R I T I O N

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This Month's Recipe:

Many of us mistakenly believe that if we eat from a salad bar our meal must be healthy. Salads are indeed a great option for a meal, but salad bars are still often packed with high-fat, high-calorie options. The key is knowing what to choose and what to avoid. Here’s how you can build a tasty salad without overloading on calories and fat.

Choose dark leafy greens over iceberg lettuce. They are nutritionally superior to iceberg and are packed with vitamins and minerals. Good choices include spinach, endive, mixed baby greens and romaine.

Aim for a variety of color. Green peppers, black olives, red onions—shoot for a “rainbow of color” to ensure you consume the spectrum of vitamins, minerals and antioxidants veggies provide.

Steer clear of mayo or oil-based salads. Several salad bars offer coleslaw and salads like potato, pasta and chicken, but beware; these options are drenched in calories and fat.

Choose grilled or baked protein over fried or cured meats. Want to sabotage your healthy salad?

Simply layer it with fried shrimp, battered chicken or a heaping helping of bacon. Stick with healthy proteins like skinless chicken or turkey, salmon or tuna. If you want a vegetarian option, go for beans. A half cup of chickpeas or kidney beans adds about five grams of fiber and seven grams of protein.

Go with a little parmesan or feta if you want cheese. These cheeses are flavorful, so you only need a sprinkle.

Opt for vinaigrette instead of creamy dressings. Creamy dressings tend to be higher in fat and calories. Shoot for a vinaigrette that contains extra virgin olive oil—it’s been shown to help with nutrient absorption.

Salad Bar

Eat Your Veggies With A Healthy Fat!

To fully leverage the goodness in your veggies, be sure to eat them along with some form of healthy fat. Fat serves as a vehicle for transporting fat-soluble phytochemicals called carotenoids from the digestive track into the bloodstream. So, don’t miss out on all of the carotenoids in your salads by using a healthy dressing!

HOW TO EAT HEALTHY AT THE

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The healthiestfats to pair with your

veggies include extra virginolive oil, nuts, seeds

and avocados.

A recent study in the American Journal of Clinical Nutrition found that volunteers who consumed 4 milligrams of vitamin C (about half a small sweet potato) daily for 3 years decreased the appearance of wrinkles by 11 percent.

Log 7 to 8 hours of sleep a night. Being sleep-deprived puts stress on the body, causing it

to release more adrenaline and cortisol, which can trigger breakouts and other skin problems.

Eat foods with probiotics. Probiotics are organisms such as bacteria or yeast that reside in your digestive system, and they can help keep your skin healthy.

How? If your gut’s bacteria is out of whack, the toxic bacteria can leak and travel throughout your body, including to your skin, causing inflammation and other skin problems. Yogurt, kimchi and sauerkraut are good sources.

Aim to eat omega-3s every day. These fatty acids offer anti-inflammatory properties and research shows that eating more omega-3 rich foods may help

protect against sun damage and skin cancer. Salmon, sardines, mackerel, flaxseed and chia seeds are all omega-3 super stars.

Wear sunscreen every day. A lifetime of sun exposure can cause wrinkles, age spots and skin cancer. Use a

broad-spectrum sunscreen with an SPF of at least 15. It’s a no brainer.

Laugh. Laughing can help alleviate stress, and uncontrolled stress can make your skin more sensitive and

trigger acne breakouts and other skin problems.

Load up on blue and purple produce. Fruits and veggies like purple cabbage, purple cauliflower and blueberries are rich in anthocyanins, a type of antioxidant

that helps improve circulation, which in turn helps bring skin the nutrients it needs to form new cells, collagen and elastin.

Stop smoking and avoid second-hand smoke. Among the laundry list of health ills, smoking makes your skin look older and contributes to wrinkles. Ask

your doctor for tips or treatments to help you stop smoking.

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IGNITING YOUR BEST YOU!

SKIN HEALTHYWays To Keep Your

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Avoid long hot baths and/or showers. A long and hot shower or bath can really dry out your skin. Use warm water and try to cut showers or baths

to 15 minutes or less.

Take a brisk walk. Exercise increases blood flow, and proper blood flow helps carry away waste products from working cells. Aim to exercise 30 minutes a day.

Examine your skin monthly for changing moles or growths. A changing mole needs to be checked by a health care professional. Look over your skin once a month

for changes and any new growths.

Eat some almonds. Almonds are loaded with vitamin E, which helps defend against sun damage (but it’s not

a replacement for your sunscreen!).

Wash your hands regularly. Our skin is teeming with bacteria. When we touch our face with our dirty and oily hands, we increase the likelihood of breakouts and infections. Just

30 seconds of simple hand washing with soap and water helps ensure you kill harmful bacteria that can cause skin problems and also get you sick.

Drink green tea. The drink contains epigallocatechin gallate, (EGCG) which according to some experts may help prevent skin damage caused by the sun.

Treat sunburns with aloe vera. It’s important to keep burned skin moisturized and aloe vera is a tried and true remedy.

Replace white potatoes with sweet potatoes. Not only are they nutritionally superior, but they’re also loaded with vitamin C, which

scientists believe stimulates the production of collagen. Orange peppers, papaya and carrots are other excellent options.

Stop with one alcoholic drink. Alcohol may decrease the concentration of protective carotenoids in the skin according to

a recent study published in Skin Pharmacology and Physiology. Moreover, booze is dehydrating and habitual over-imbibing can cause broken blood vessels to surface on your face.

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SKIN HEALTHYWays To Keep Your

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Remember

to talk with your doctor if you have any

concerns about your health.

Studies have found that melanoma deaths could be lowered by as much as 63 percent if people performed monthly self-exams.

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Unfortunately, as we grow older, just past the age of 30, a number of gradual changes begin to occur to our bodies—specifically to our heart and cardiovascular

system. In fact, research demonstrates that as we age, our heart becomes smaller, weaker and less efficient. This affects your heart’s ability to pump blood, and transport oxygen and other necessary nutrients to awaiting tissues that help you perform daily activities like carrying a bag of groceries, walking around the block or

taking a flight of stairs.

Take This TestYou can help gauge the condition of your heart with this simple test:

Walk up a flight of stairs. How do you feel? If you feel OK, take another, and then another, and another and another. Now, how do you feel? No

problem? Slightly winded? Moderately winded? Fatigued? Breathless?

Your ability (or difficulty) to step up three, four or five flights of stairs says a lot about the condition, strength and age of your heart.

The Bad News & The Good NewsThe bad news is that we can’t stop aging and the effect it has on our body and our heart. The good news is that we can significantly slow it down—and get up those stairs! As scientific research clearly demonstrates, many of the challenges and health issues related to aging can be thwarted and delayed by taking some smalls steps—literally. Indeed, a landmark study published in the Journal of the American Medical Association found that performing simple and low impact stepping motions, such as walking up and down a corridor on a consistent basis considerably lowered the risk of disease and disability and significantly increased

mobility and mortality of study subjects. See the simple exercise in the column to improve your ability to step to it!

*Note: If you have a known heart condition, consult your doctor before attempting this test.

How Many

A Simple Test That Can Help Your Heart

One of the best and most convenient ways to challenge your cardiovascular system and keep your heart, lungs and body in shape is to walk up and down stairs.

Get Ready

All you’ll need is a flight or more of stairs (if you don’t have access to stairs, you can also use a low to moderate-sized bench, sturdy chair, outside curb or even a hard-covered large book placed securely against a wall).

Get Set

Stand upright with your feet together, legs straight and hands down by your sides—facing the lowest step.

GO!

1. Step up with your right foot. Then step up with your left foot.

2. Continue this progression all the way up the flight of stairs.

3. Repeat this motion up and down the stairs with the goal of stepping up and down for at least 4-30 minutes in duration.

Steps Can You

Take?MOVE OF THE MONTH: STAIR STEPPING!

P H Y S I C A L A C T I V I T Y

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It’s time to complete the health questionnaire at your doctor’s office. Do you confidently and honestly fill it out with a smile or do you omit a few items or make a fib or two? If you’re like most, it’s the latter. No doubt about it—these questionnaires ask some very personal questions. And we all want our doctors to like us and not judge us. But, it's critical to tell your doc the truth, even if it’s a little embarrassing. After all, your health is on the line.

Here are some common items patients often omit from their doctors, but should most definitely share.

Make sure you tell your doc if you:

1. Are dependent on alcohol, drugs or prescription meds. Anything more than one drink a day for women and two for men can put your health at risk like increasing your risk, of breast cancer, and damaging your liver, stomach and brain. Be honest about any substances you take. Your doctor can help diagnose dependency and advise on treatment plans.

2. Are not taking your medications. You leave your doctor's office with a prescription, but then you never make it to the pharmacy, or perhaps the pills have negative side effects. But, if you don’t tell your doc you're skipping pills, he/she will assume

you're taking them and that they just aren't working. This could result in changing the dosage or prescription—both of which may not be ideal for your health.

3. Have a family history of mental illness. Even if you feel mental illness is not affecting you, you should disclose family history to your doc. By doing so, your doc can keep an eye on any underlying symptoms (i.e., maybe that back pain you’re experiencing is stress-related) and can perform early screenings to keep you healthy.

4. Snore. You may want to keep this bedroom secret to yourself, but don’t. Snoring is a health alert. According to Henry Ford Hospital in Detroit, snorers are more likely to have thickening of their carotid arteries, which may put them at greater risk than smokers for vascular disease and could even lead to a stroke. Let your doc know so he/she can take appropriate action.

THINGS4 You May Not Want To Tell Your Doc, But Should

Steps Can You

Make The Most Of Your Doctor’s Visit › Come prepared and focus on the health issues

that are at the forefront of your mind. Your doc is on a tight schedule, so it’s just not realistic or polite to cover everything under the sun in one visit. Make a list of the two or three things you want to discuss—maybe it’s your weight (is it considered healthy?) or maybe it’s the diet plan you’re on.

› Ask questions, especially when it comes to tests. Your doc knows what he/she is doing, but that doesn’t mean you shouldn’t be aware of what and why you’re undergoing specific tests. Make sure your doctor clearly explains the rationale for every test.

› If you’re troubled, confused or bothered, speak up. If you feel scared or angry or are just not quite sure what your doc is saying, voice your concerns! Stop your doc in his/her tracks and say something like, “Can we take a step back and go over this again?”

S E L F - C A R E

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» Should You Sweat The Small Stuff? » Creating A Tasty Yet Healthy Salad » Simple Tips For Healthy, Flawless Skin

» Are you Too Embarrassed To Talk To Your Doc?

They’re common, everyday habits, but if they’re not addressed they could wreak havoc on your health:

Sitting. Research is becoming increasingly clear that sitting for hours on end is horrible for your health. Among several other things, it can increase your risk of heart attack and stroke—even if you exercise regularly. Combat the effects of sitting by getting up and moving around for one to two minutes for every hour you sit.

Isolating yourself. Those with stronger connections to family, friends and society in general tend to live longer, healthier lives. Make it a habit to go out to lunch with a friend, have coffee with a loved one, etc. at least once a week.

Not knowing your numbers. You can’t address and treat conditions like high blood pressure, cholesterol, diabetes and obesity if you have no idea where you fall in the spectrum. See your doc yearly and make sure you clearly understand these critical numbers.

Is Your Health

Being Derailed…By These Unhealthy Habits?

DID YOU KNOW?

In every issue you’ll find 16 ridiculously simple ways to stay healthy!

THE MINIMUM AMOUNT OF DAILY EXERCISE YOU SHOULD AIM FOR. YOU PROBABLY KNEW THAT, BUT WE CAN'T SAY IT ENOUGH.

WELCOA'S

30minutes 7 8toHOURS OF SLEEP A NIGHT THAT CAN HELP KEEP YOUR SKIN HEALTHY AND VIBRANT.

THE PERCENTAGE OF MELANOMA DEATHS COULD BE LOWERED IF PEOPLE PERFORMED MONTHLY SELF SKIN EXAMS.63%

Information is reviewed by a prestigious Medical Advisory Board comprised of physicians and healthcare professionals and is intended to help you make smart health decisions for yourself and your family. Although editorial content is based on sound medical information, we ask that you consult a healthcare professional for all matters of concern. We also encourage you to keep your copies to build a handy home-medical reference or recycle issues to friends and family.

©2014 Wellness Council of America, 17002 Marcy Street, Suite 140, Omaha, NE 68118; phone 402.827.3590; fax 402.827.3594; visit our Web site at www.welcoa.org. All rights reserved. ISSN 1549-9367. Executive Editor: David Hunnicutt, PhD; President: Ryan Picarella; Vice President of Operations: Brittanie Leffelman; Director of Membership and Business Development: Brenda Lerouge; Multimedia Designer: Adam Paige; Director of User Experience: Graden Hudson; Graphic Designer: Brittany Stohl; Contributing Editor: Carie Maguire. Information may not be reproduced, copied, cited, or circulated in any printed or electronic form without written permission from the publisher.

WELCOA

What's In A Number?TYPICAL COST TYPICAL COST

REMOVINGSKIN CANCER

$5K+ $10

SUNSCREEN

...and subsequent cosmetic surgery to address unsightly tumor removal.