AU G U S T 201 6

HOW OFTEN SHOULD I GO TO THE DOCTOR?

How often you need to visit the doctor depends on a few key factors such as your age and health status. If you’re a healthy adult, visiting your primary care doctor once a year for a general check-up is usually sufficient. At your annual check-up, your doc will advise you of any additional screenings you may need or specialists you should see.

Of course, if you are ill or have a health concern, don’t wait until your annual check-up. Call or see your doctor if self-care doesn’t ease your symptoms or seek immediate medical attention (like an emergency room) if you feel your condition is serious.

Need help finding a primary care doctor? Asking your network of friends and colleagues for a referral is a great place to start. You may also want to visit the American Board of Family Medicine’s website. The site allows you to search and locate a board-certified family doctor in your area. Visit www.theabfm.org/diplomate/find.aspx.

If you’ve taken the time, effort and money to see your doctor for an annual visit or any other reason, you absolutely, undeniably owe it to yourself to be completely open and honest with him/her. Indeed, hiding concerns or lying to your doc can prove hazardous to your health. Here are some issues that are commonly kept from doctors, but should always be raised if you’re experiencing them.

» YOU READ SOMETHING ON THE

INTERNET THAT’S FREAKING YOU OUT.

You may be embarrassed to bring this up to your doctor, but you shouldn’t—doctors have heard and seen it all. Your doc will appreciate that you’re taking a proactive approach to your health and will clarify and further explore the issue if necessary.

Try saying: “I read something on a website; should I be concerned?”

» YOU OVERINDULGE ON SUBSTANCES

(TOBACCO, ALCOHOL AND/OR DRUGS)

Doctors aren’t here to cast moral judgment; they’re here to protect your health. Plus, doctor/patient confidentiality laws ensure your information remains private. Your doc needs to know what and how much of any substance you take (legal or not) so he/she can run specific tests and help you get the care you need.

Try saying: “I know it’s risky to my health, but I usually drink several cocktails every night.”

» YOU’RE DEALING WITH STRESS OR

DEPRESSION THAT YOU CAN’T MANAGE.

If you always feel overwhelmed and stressed or you have been feeling down for more than a few consecutive weeks, tell your doctor. He/she can offer advice, refer you to a specialist if needed, and/or evaluate and diagnose you for depression.

Try saying: “I feel like I can never relax and I’m often in a bad mood.”

B R E A K T H E

SILENCE!How to Raise Sensitive Subjects with Your Doc

I G N I T E Y O U R B E S T Y O U.

Featuring 16 Simple Ways to…

CUT BELLY FAT

SEE "IGNITING YOUR BEST YOU!"

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

This salad is packed with protein, vitamins and minerals, and it’s refreshing and satisfying on a hot summer day!

INGREDIENTS:

6 oz. baby arugula

1⁄³ cup of pecans or walnuts, toasted whole or coarsely chopped

4 oz. goat cheese, crumbled

¼ cup finely chopped purple onion

2 firm unpeeled pears cut lengthwise into eighths (core removed)

1 ½ tbsp butter

1 tbsp brown sugar

DIRECTIONS:

Melt butter in a medium skillet over medium heat. Add sliced pears and toss around to coat in butter. Not stirring, cook until browned nicely on one side then add sugar. Toss around to distribute sugar and flip pears. Cook until pears are browned well on both sides and just tender, then remove from heat (don’t let them go to mush!). Toss arugula and onion in desired amount of dressing (a balsamic vinaigrette is recommended) then divide among four serving bowls/plates. Top each plate with four pear slices, a sprinkle of cheese, nuts, and freshly cracked pepper and serve immediately.

*Feel free to substitute the caramelized pears with fresh figs, grapes, or peaches.

SERVES: 4 generously

Arugula

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.

Dark leafy greens are one of the healthiest foods (arguably the healthiest) on the planet and thanks to a large study published in the British Medical Journal, their disease-busting credentials just got

bigger. Based on a review of six studies including over 220,000 people, eating more leafy green vegetables can significantly reduce the risk of

getting type 2 diabetes.

Collard greens, kale, spinach, arugula, Swiss chard, lettuces, etc.—enjoy them cooked or raw in any form that suits your palate. Just eat them!

SUPERSTAR FOOD OF

THE MONTH

DARK LEAFY GREENS

with Carmelized Pears & Goat Cheese

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N U T R I T I O N

1A healthy proteinTry sandwiches made with deli turkey, ham, chicken, roast beef, egg salad, tuna

salad or peanut butter or other nut butters.

Always use 100 percent whole grain bread. You can also mix it up by using whole grain tortillas, bagels, pitas or English muffins.

2 One piece of produce—but the more the better!Add veggies to sandwiches (lettuce,

tomatoes, onions, pickles, sprouts, etc.) where possible.

Keep in mind that there are loads of kid-friendly veggies that are perfect for school lunches, including baby carrots, celery sticks, sweet bell pepper strips, cherry tomatoes and broccoli florets.

Kids love dips—include a small container of hummus or low-fat salad dressing for their dipping pleasure!

Any fruit is fine, but the superstars include berries, cherries, plums, any whole citrus, mangoes, kiwi, apples, cantaloupes and red grapes.

3A calcium-rich foodTry adding cheese to a sandwich. You can now find a wonderful array of

reduced-fat cheeses, including cheddar and mozzarella cheese in cubes, sticks or other fun shapes.

Low-fat yogurt is a great option (avoid the kind marketed toward kids, as those are usually loaded with added sugar).

You can also add a calcium-rich food in the form of a beverage—low-fat milk, calcium-fortified soy milk or calcium-fortified 100 percent orange juice are a few great options.

4A fun foodA small piece of dark chocolate is fun, tasty and provides health benefits.

Other fun and relatively healthy options include a small bag of trail mix, a granola bar, a small box of raisins or other dried fruit, 100 percent fruit "leathers" or baked chips.

Build a Better School Lunch

› Involve your child in the selection and preparation of school lunches. This has been shown to enhance healthful eating.

› Color and variety incite eating behavior—use this to your advantage by including a variety of colorful, healthful foods. For example, instead of a bag of only baby carrots, include carrots along with broccoli florets and red bell pepper strips.

› Whole fruits frequently end up in the trash can. So, cut them up and present them in fun containers or in other exciting ways. Kids love fruit kabobs—arrange a medley of colorful chunks of fresh fruit on a skewer. Squirt a bit of lemon juice over them to keep them fresh and crisp.

› Insulated lunch bags with a cooler pack are the safest ways to pack school lunches.

› Kids love fun containers. Take your child to a discount store, and let them pick out a variety of interesting containers for packaging lunch items.

› Keep the junk foods out! If it’s not there, it’s not an option.

ArugulaPacking a healthy lunch for your child(ren) can prove challenging. Store shelves are often packed with high-calorie, yet nutritionally poor fare. To make matters worse, these foods are usually appealing to both parents and kids because they are convenient and fun to eat. Fortunately, there are some simple guidelines you can follow to help make your child’s lunch exciting and nutritionally sound. And feel free to use these strategies for your own packed lunches!

A healthy lunch should always feature the following four items:

OTHER HELPFUL LUNCH

BOX TIPS

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N U T R I T I O N

DID YOU KNOW?

Visceral or "deep" fat wraps around your inner organs

and it’s more troublesome for your health than subcutaneous fat (fat that’s directly under your skin) which sits around your buttocks, legs

or arms. If you have a large waist or belly, you have

visceral fat.

CUT BELLY FAT

IGNITING YOUR BEST YOU!

1 Make sure you’re eating a lean protein at every meal and snack. Research shows that protein-rich diets may protect you against insulin resistance (insulin

resistance promotes fat storage, especially around your belly). Aim for lean proteins like turkey, fish, low-fat dairy and/or beans.

2 Have a handful of nuts a day. Nuts are a great source of healthy, polyunsaturated fats. According to researchers at Uppsala University in Sweden, saturated fats cause

more visceral fat than polyunsaturated ones.

3 Go to bed earlier if you’re not getting 7 to 8 hours of sleep a night. According to a Wake Forest University study, anything less could increase visceral

fat levels.

4 Understand that crunches alone will not whittle your middle. Ab exercises will strengthen your abdominal muscles, but they will not get rid of the layer of fat on

top. Focus on whole-body exercises (walking, jogging, cycling, etc.) to burn calories and the extra fat in your mid-section.

5 Sprinkle cinnamon in your coffee or oatmeal instead of sugar or full cream. You’ll save yourself some calories with this simple swap. Moreover, this tasty

spice has been shown to help stabilize blood sugar. Steady blood sugar can help you from feeling ravenous hunger and grabbing not-so-good for you foods.

6Swap chips with hummus and veggies. Refined grains like chips (and white bread, crackers and cookies) increase inflammation, and belly fat is

associated with inflammation. Cut down on refined grains to help lose and prevent belly fat.

7 Push yourself for 30 seconds. A study in Medicine and Science in Sports and Exercise found that people who completed a high-intensity workout regimen lost more belly fat

than those who followed a low-intensity plan. Try pushing yourself for 30 seconds—if you feel like you can go longer, go for it!

8 Eat a few small apples a day. Or anything else that has fiber in it. A study by researchers at Wake Forest Baptist Medical Center found that subjects who increased

their soluble fiber intake by 10 grams a day (the equivalent of two small apples, a cup of veggies or half a cup of beans) reduced visceral fat by 3.7 percent after five years.

S P A R K 1 6 A U G U S T 2 0 1 6

SIMPLE WAYS TO

CUT BELLY FAT9 Have a cup or two of green tea. One recent study found that exercisers who drank

green tea were more likely to lose abdominal fat while exercising than exercisers who didn't drink it.

10 Read food labels to ensure you’re not exceeding 1,500 mg of sodium a day. Excess sodium can cause bloating and water retention in your belly.

11 Don't deprive yourself. Yes you need to cut calories if you want to lose your pooch, but if you eat too little your body will instinctively go into fat storage mode. Eat three healthy

meals a day with a few healthy snacks.

12 Focus on core exercises. Pilates, yoga or any type of “core” exercises will help build your entire core

(stomach and back muscles). Building these muscles will help you look sleek and build more muscle, which will in turn help you burn more fat.

13 Eat foods rich in vitamin C. Vitamin C is essential in the production of carnitine, which the body uses to convert fat into energy. Vitamin C is rich in foods like citrus

fruits, broccoli, kale and bell peppers.

14 Commit to weight training. The journal Obesity published findings that study subjects who did resistance training 20 or more minutes a day had less belly fat

than those who did the same amount of just cardio.

15 Have some yogurt. According to a landmark study in the New England Journal of Medicine, out of all foods studied, yogurt was the one most

strongly correlated with weight loss. Yogurt offers gut-friendly probiotics which can help you lose and maintain weight.

16 Don’t skip breakfast. Some research suggests that skipping your morning meal might contribute to a round

waistline. Not only will you likely overeat at lunch, but when you skip breakfast (and any other meal for that matter), your body responds by raising cortisol levels, which can lead to fat storage, especially in the abdomen.

Remember

to talk with your doctor if you have

any concerns about your health.

Shedding belly bulge impacts more than your appearance.

Excess abdominal fat (known as visceral fat) is linked to an increased risk of

heart disease, type 2 diabetes, insulin

resistance and some cancers.

S P A R K 1 6 A U G U S T 2 0 1 6

SIMPLE WAYS TO

IS ANTIBACTERIAL SOAP REALLY BETTER?

Studies reveal that there is no added health benefit of using soaps containing or advertising antibacterial ingredients compared with using plain soap (this does not include professionals in a healthcare setting). In fact, plain soap may do a better job of preserving the beneficial bacteria on your hands. Believe it or not, your entire body is covered with natural bacteria, and if you remove this "good" bacteria, it can be replaced by another, potentially harmful kind.

As we leave summer behind and enter into fall and winter, we so too enter the cold and flu season. While you should indeed get your yearly flu shot, don’t mistakenly think that vaccinations can protect you from every illness or from getting sick altogether. To be sure, the very basic act of hand washing can protect your health just as well as some of our most recent and sophisticated treatments.

Good old-fashioned hand washing is one of the simplest and most important things you can do to avoid getting sick and spreading germs to others. Proper washing removes germs from your hands. If you have harmful germs on your hands and then touch your eyes, nose or mouth you can get sick.

WHAT’S THE BEST WAY TO WASH YOUR HANDS?

According to the Centers for Disease Control and Prevention (CDC) you can effectively wash your hands and help prevent the spread of germs and disease in about 30 seconds:

• Wet your hands with clean, running water (it doesn’t matter if the water is cold or warm).

• Apply soap and lather your hands by rubbing them together with the soap.

• Scrub for at least 20 seconds.

• Rinse your hands well under clean, running water.

• Dry your hands using a clean towel or air dry them.

Back to Basics!DON’T EVER FORGET THE BENEFITS OF HAND WASHING

ARE HAND SANITIZERS EFFECTIVE?

Several studies show that hand sanitizers work well and are ideal in healthcare settings like hospitals because hands often come into contact with germs but are generally not heavily soiled or greasy. Hand sanitizers can also be beneficial during cold and flu season. For example, if you sneeze, it’s much easier to clean your hands with sanitizer (especially if you’re in a public place and far from a bathroom) as opposed to getting up and washing your hands.

However, when your hands become visibly dirty or greasy (i.e., after handling food, being outside, playing sports, etc.) hand sanitizers are not as effective. When your hands are heavily soiled or greasy, hand sanitizers may not work well. Hand washing with soap and water is the best way to reduce the number of harmful germs in these situations.

THE PROPER WAY TO APPLY HAND SANITIZERS

If soap and water are not available, use an alcohol-based hand sanitizer that contains at least 60 percent alcohol. Apply it to the palm of one hand and rub your hands together. Rub the sanitizer on your hands and fingers until dry (don’t dry or wipe it off with a towel).

S E L F - C A R E

S P A R K 1 6 A U G U S T 2 0 1 6

THE BEST THING YOU CAN DO FOR YOUR HEALTH?BEING WELL CONNECTED

According to the Journal of Occupational and Environmental Medicine, what factor influences your physical health the most?

a. Smoking

b. Lack of exercise

c. Poor nutrition

d. Too much alcohol

e. None of the above

ANSWER: None of the above.

According to researchers, the source that influences our physical health more than anything else is not our diet. Not our exercise. Not how much we smoke. Or even how much stress we are under. It’s how connected we are! The latest scientific research has found when we are disconnected from important life-giving sources such as meaningful relationships, a sense of purpose and a passion for life, the likelihood of choosing healthy behaviors significantly decreases. And when you’re not choosing healthy behaviors, your health is likely to suffer.

For example, when we are not connected, research demonstrates that:

• The likelihood of engaging in unhealthy coping behaviors such as smoking, drinking in excess and overeating increases.

• The likelihood that we will make healthy lifestyle choices that are life enhancing rather than self-destructive decreases.

• The likelihood of premature disease and death from all causes increases by 200-500 percent or more.

• We are kept from fully experiencing the joy of everyday life.

CONNECT & MOVE!

Fortunately you can enhance two critical components (physical activity and connectedness) of your health at the same time! In fact, the two go hand-in-hand. You can indeed connect with friends, nature and your own thoughts during a simple daily walk. Take note of the tips below to get started:

Ω Sing or listen to your favorite song while taking a walk. Find music that is inspirational or upbeat—something that fills your heart and spirit and boosts your hope.

Ω Walk with a friend or loved one. Talk about the day’s events, share a joke, give your walking companion a compliment—walking with a friend or loved one will certainly boost your level of social connectedness.

Ω Take in the beauty of your surroundings. Take a walk outside and connect with nature—pay close attention to your breathing and enjoy all the details of the nature before you.

Ω Perform a random act of kindness while you walk. Think about taking a walk to someone’s home or work and perform a random act of kindness—pull some weeds, bring them a small gift, etc.

THE BENEFITS OF BUDDYING UP

According to the latest scientific research, individuals who walk with others significantly increase their motivation and quality of their emotional, relational and spiritual health. Take a look at what the science says.

Regular walking with others:

• Elevates your motivation to move more and to make better health decisions

• Increases social interaction

• Improves conversational skills

• Enhances marriage, intimacy, relationships, bonding and sense of community

• Decreases feelings of loneliness, depression and despair

• Increases the likelihood of starting and sticking with your walking routine

• Raises enthusiasm for life

• Boosts self-worth, attitude, meaning and purpose for life

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

Surprisingly, there is no standard checklist or absolutes during your yearly physical. What your doctor exams and what you discuss can vary depending on what you raise as concerns and what your doc determines based on your health status and history. However, in most cases, you can count on your doctor to check your:

HEALTH HISTORY. Your doctor will inquire about your lifestyle habits (if you smoke, drink, exercise, eat fruits and vegetables, etc.). The doctor will also check your vaccination status and update your personal and family medical history. This is usually your chance to voice any health concerns or questions.

VITAL SIGNS. At your annual appointment, you’ll likely get your blood pressure, heart rate, respiration rate and temperature checked. If your doc or nurse doesn’t tell you your numbers, be sure to ask.

SKIN. Your doc should scan your skin for any suspicious growths that could point to skin cancer.

BLOOD. Your doctor may do blood work to test your cholesterol (it’s recommended that you get checked at least once every five years).

Depending on your age and gender, your doc may run additional tests and specific preventive screenings at your annual check-up.

W H AT ' S IN A N UM B E R?

DID YOU KNOW?

YOU NEED TO SCRUB YOUR HANDS FOR AT LEAST 20

SECONDS TO REMOVE GERMS THAT COULD GET

YOU SICK.

What Should You Expect During an Annual Check-up?

The approximate time it takes to properly wash

your hands (wet them and scrub for 20 seconds and then dry). Doing this will

help prevent illness like the seasonal flu.

A STUDY BY RESEARCHERS AT WAKE FOREST BAPTIST MEDICAL CENTER FOUND THAT SUBJECTS WHO INCREASED THEIR SOLUBLE FIBER INTAKE BY 10 GRAMS A DAY

REDUCED VISCERAL FAT BY 3.7 PERCENT AFTER FIVE YEARS.

1,500

10GRAMS

30The typical timeframe you can expect to feel miserably sick from the

flu. Wash your hands and protect yourself!

EXCESS SODIUM CAN CAUSE BLOATING AND WATER RETENTION

IN YOUR BELLY. READ FOOD LABELS AND TRY NOT TO EXCEED 1,500 MG

OF ADDED SODIUM A DAY.

4 THINGS YOU SHOULD ALWAYS PACK IN YOUR KID'S LUNCH

SIMPLE WAYS TO REDUCE BELLY BULGE

THE SURPRISING ELEMENT THAT HAS A HUGE IMPACT ON YOUR HEALTH

CUT YOUR CHANCES OF GETTING SICK IN 30 SECONDS

2TO4SECONDS DAYS

20SECONDS

MILLIGRAMS

BESTCHOICE

Information is reviewed by a prestigious Medical Advisory Board comprised of physicians and health care 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 health care professional for all matters of concern. We also encourage you to keep your copies to build a convenient home-medical reference or recycle issues to friends and family.

©2016 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. President: Ryan Picarella; Vice President of Operations: Brittanie Leffelman; Director of Membership and Business Development: Brenda Lerouge; Director of Strategy and Planning: Sara Martin Rauch; Creative Director: Brittany Stohl Ruzicka; Director of User Experience: Graden Hudson; Multimedia Designer: Adam Paige; Administrative Support: Ferdinand Osayande; 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.

I N TH I S I S SU E

I G N I T E Y O U R B E S T Y O U.

IN EVERY ISSUE YOU’LL FIND 16 RIDICULOUSLY SIMPLE WAYS TO STAY HEALTHY!