AlaskaCare Wellness News | July 2013

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JULY 2013 | ISSUE #11

Use Any Exit

Girl with kite

Don’t let this summer slip away -- be sure to spend some time outdoors engaging in your favorite activity! It doesn’t have to be structured to count as exercise. Play ultimate Frisbee and get your heart healthy with cardiovascular exercise. Hike up a mountain, take your family on a walk, or pull your coworkers away at lunch for a quick stroll in the sun. Head out on the boat and enjoy some nutrient rich Alaskan salmon. Staying healthy and having fun is easy to do in summertime Alaska, but the groups below have some great ideas to get the most out of your summer activities.

State of Alaska Department of Health and Social Services

State of Alaska Department of Fish and Game

State of Alaska Department of Natural Resources

Alaska Seafood Marketing Institute


July Wellness Challenge: Maintain Your Brain

Maintain your brain

Like other parts of your body, your brain may lose some agility as you get older. It can decline even more if you don’t take care of it. Just as we must exercise to maintain our muscles, the brain requires its own “exercises” for maintenance. According to the Alzheimer’s Association, staying physically and socially active, adopting a brain-healthy diet, and engaging in mental challenges can help keep your brain healthier as you age.

A brain-healthy diet is low in saturated fat and cholesterol and helps reduce the risk of high cholesterol, which can lead to stroke and brain damage. Reduce your intake of foods high in saturated fat and cholesterol, while focusing on including unsaturated “healthy” fats, like nuts and avocados. Antioxidants offer protection to our body’s cells, including brain cells. Incorporate a diet rich in deep colored fruits and vegetables.

This month the HealthSmart Wellness Team encourages you to incorporate at least one of the four brain-healthy lifestyles each day for the month of July. Visit the Wellness Challenge page to see a listing of brain games and to participate in this month’s challenge.

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July Webinars

forget me not

Mental Mind Busters

Do you ever have trouble remembering names, recent conversations or even events? Like other parts of your body, the brain loses some agility as it ages, especially if you don’t take care of it. Come join the HealthSmart Wellness Coach Team to learn more about how to adopt a brain-healthy lifestyle.

  • Tuesday, July 9, 12 p.m. to 12:30 p.m.
  • Thursday, July 11, 1 p.m. to 1:30 p.m.

Stress Relief and the Mind-Body Connection

Relaxing man

This webinar will focus on how the mind and body relate to overall stress. This webinar is available at no cost.

  • Wednesday, July 10, 10 a.m. to 11 a.m. 

More information and sign-up for webinars

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July Health Hero: Debbie Ruckle

Debbie Ruckle

When I got the email telling me I was nominated as Health Hero for the month of July, I was in the midst of a struggle with figuring how to keep motivated with my lifestyle changes. Two years ago I had knee surgery and was told I would need a full knee replacement at some point in the future. Losing weight and getting in better physical shape would determine how soon. I started walking, but really didn’t make any other changes. About a year later, I still hadn’t seen much progress, but I was quickly approaching a milestone birthday and I decided I had better make some changes.

When I got the email telling me I was nominated as Health Hero for the month of July, I was in the midst of a struggle with figuring how to keep motivated with my lifestyle changes. Two years ago I had knee surgery and was told I would need a full knee replacement at some point in the future. Losing weight and getting in better physical shape would determine how soon. I started walking, but really didn’t make any other changes. About a year later, I still hadn’t seen much progress, but I was quickly approaching a milestone birthday and I decided I had better make some changes.

My husband and I joined a gym and starting working out early in the morning before work. I was starting to lose a bit of weight but not as quickly as I would have liked. Then, last summer, the email about Weight Watchers at Work came out and I quickly decided I didn’t want to weigh-in each week in front of people I worked with. A co-worker asked me if I was going to join and I waffled. When they said they were going to do it I said, “Fine, you twisted my arm.” I started attending weekly meetings and when I learned to make better decisions about my daily food choices the weight started to slowly come off.

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Wellness is Outside

Active Couple Outside

Spending time in nature may be good for your health. Natural settings may help lower your stress and aid in healing, according to recent studies. By nurturing yourself with nature, you may just find yourself in better overall health. But always keep your safety in mind too.

Studies show that:

  • Interacting with nature may help lower blood pressure and reduce the stress on your heart
  • Trees and bushes along highways can help lower drivers’ rage levels on the road
  • Plants may lower stress and improve your mood
  • People exposed to nature may bounce back from stress faster than those in an urban setting

Tips to help you create a stronger connection with nature:

  • Move your workout outside. Try hiking, swimming, or rowing.
  • Take a walk through a park. Notice the plants and wildlife around you.
  • Get into gardening. It can be a great stress reliever.
  • Go to the beach if you can. Stroll, swim, fish, or just comb the beach for shells.
  • Go exploring in the woods. Take your dog or a friend and enjoy the forest.
  • Bring nature inside. Get yourself some indoor plants.

Stay Safe

You can stay active and stay safe by taking some precautions. Try these safety tips:

life jackets

Keep fit

Don’t try to squeeze all of your activity into the weekend. Find ways to stay active during the week, too.

Warm up, cool down, and stretch

Some activities may not feel like exercise. Treat them like a workout anyway. This means proper warm-up, cool down, and stretching periods.

Keep your equipment in shape

It’s not just you that needs to be in good shape—it’s also your gear. For example, make sure your shoes are in good shape if you are going walking or hiking.

Keep in touch

Make sure someone knows where you are going and how long you plan to be out.

Be prepared

Take a map of the area you are exploring. Apply bug repellant. Bring plenty of water and snacks. Wear sunscreen and a hat. And have a first-aid kit handy.

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Healthy Recipe

Mushroom burger

Grilled Portobello Burger with Basil Mayo PointsPlus® Value: 6

Servings: 4

Preparation Time: 20 min

Cooking Time: 15 min

Level of Difficulty: Easy

Meat lovers won't miss the beef with these mushroom burgers, piled high with fixins.

Ingredients

¼ cup(s) Basil, fresh, fresh, chopped

3 Tbsp Mayonnaise, reduced-calorie

1 tsp Vinegar, apple cider

4 medium Mushrooms, portabella, caps, equivalent to 1 pound

4 spray(s) Cooking spray, olive oil

⅛ tsp Salt, table, or to taste

⅛ tsp Pepper, black, or to taste

4 item(s) Roll(s), hamburger or hotdog, mixed grain ¾ cup(s) Peppers, red, roasted (packed in water), about 4 pieces

4 slice(s) Onion(s), red, raw

4 piece(s) Lettuce, any type

 Instructions

  1. Heat grill or grill pan. In a small bowl, combine basil, mayonnaise and vinegar; set aside.
  2. Lightly coat both sides of mushroom caps with cooking spray; season with salt and pepper.
  3. Grill mushrooms over medium-high heat, until just soft to the touch, about 6 minutes per side.
  4. To serve, split rolls and toast on grill. Spread a heaping teaspoon of basil mixture on top and bottom halves of rolls. Layer each bottom half with one lettuce leaf, red pepper, mushroom and onion slice; top with remaining half of roll and serve.

Recipe provided courtesy of Weight Watchers.

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