JULY 2013 | ISSUE #11
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.
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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
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.
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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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 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.
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Stress Relief and the Mind-Body Connection
 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.
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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.
Read more...
 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:
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Move your workout outside.
Try hiking, swimming, or rowing.
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Take a walk through a park.
Notice the plants and wildlife around you.
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Get into gardening. It can
be a great stress reliever.
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Go to the beach if you can.
Stroll, swim, fish, or just comb the beach for shells.
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Go exploring in the woods.
Take your dog or a friend and enjoy the forest.
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Bring nature inside. Get
yourself some indoor plants.
You can stay active and stay safe by taking some precautions. Try these
safety tips:
 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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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.
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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
- Heat grill or grill pan. In a small bowl, combine
basil, mayonnaise and vinegar; set aside.
- Lightly coat both sides of mushroom caps with cooking
spray; season with salt and pepper.
- Grill mushrooms over medium-high heat, until just soft
to the touch, about 6 minutes per side.
-
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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