McKinley Grapevine

Good Morning Everyone!

Welcome to The Healthy Gut Series! Emily Beard, our McKinley Healthy Living intern has done a fantastic job researching gut health and has put 8 very informative emails together to help you understand your gut and why it’s so vital to keep it healthy.  We put our heads together to figure out what we thought would be most important to address but if there’s something we’ve missed, feel free to reach out through email and we would be happy to research it!  We hope you find these emails helpful!

Let’s start off by addressing a very simple, initial question:

How Does Our Gut Affect Our Immune System/Health?

The food we eat not only feeds our fat cells, but also determines what kind of inner garden we are growing in our guts. This garden is filled with bugs that determine more about your health and your emotional and mental well-being than you ever imagined! Getting your gut bacteria healthy is one of the most important things you can do to get and stay healthy. If your bacteria are sick, so are you!

Your gut wall houses 70 percent of the cells that make up your immune system. You might not attribute digestive problems to be related to allergies, arthritis, autoimmune diseases (irritable bowel syndrome, acne, chronic fatigue), mood disorders, autism, dementia and cancer, however, many diseases seemingly unrelated are actually caused by gut problems.  

If you want to fix your health, start with your gut. Gut health literally affects your entire body.

Consider the important jobs your gut performs regularly, including breaking down food, absorbing nutrients, keeping out toxins and producing nutrients. That’s a lot of work! For optimal immunity, detoxification and nourishment, your gut must function seamlessly. 

For more information visit: http://ecowatch.com/2015/02/26/gut-health-boost-immune-system/

Just to give you a sneak peek of what to look forward to throughout the series:

     Part 2: How Do We Keep Our Gut Healthy?

     Part 3: The Body’s Detox System and What a Cleanse Does

     Part 4: What to Expect When You Do a Cleanse & 10 Types of People Who Should NOT Do a Cleanse  

     Part 5: Types of Cleanses

     Part 6: Working Out On a Cleanse

     Part 7: Foods That Support a Healthy Gut

     Part 8: Probiotic Guide  

Good Morning Everyone!

Several of you have had your Doctor’s visit and have received the results from your biometric screening.   Were your cholesterol levels where you thought they might be?  One of the reasons why it’s so important to have your cholesterol checked is because high cholesterol isn’t something you necessarily feel physically.  While high cholesterol can lead to dangerous things that you can feel like a heart disease or a stroke, you don’t FEEL your levels raising or lowering.  PLEASE have you cholesterol checked even if you have not elected your benefits with McKinley.  For those of you who have not had your Doctor’s visit yet, I have attached the revised Biometric Screening form for you to take with you to your visit J

How to lower your total cholesterol:

• Moderate – vigorous intensity cardio
• Eating specific foods (see below)

One of the best ways to start lowering your total cholesterol is with consistent moderate cardio.  The American Heart Association recommends an average of 40 minutes of moderate to vigorous intensity aerobic activity 3 or 4 times per week.

A few examples of moderate-intensity aerobic exercises include:

• Jogging
• Biking
• Playing tennis
• Going for a brisk walk

*Remember: When asking yourself how hard you should be working during a workout, just remember it’s moderate if you can talk but not sing and it’s vigorous if you can’t say more than a few words without taking a breath!

Facts about LDL and HDL Cholesterol:

LDL cholesterol is considered the “bad” cholesterol because it contributes to plaque, a thick, hard deposit that can clog arteries and make them less flexible.  Lowering LDL (bad) cholesterol can prevent heart attacks and reduce deaths from heart disease in both men and women. It can slow, stop, or even reverse the buildup of plaque.

HDL cholesterol is the well-behaved “good cholesterol”.  It cruises through the bloodstream and removes harmful bad cholesterol (LDL) from where it doesn’t belong.  High HDL levels reduce the risk for heart disease, but low levels increase the risk.

• HDL cholesterol levels greater than 60 mg/dL are GOOD, below 60 mg/dL can put you at risk.
• LDL cholesterol levels less than 130 mg/dL are GOOD, greater than 130 mg/dL can put you at risk.

http://nihseniorhealth.gov/highbloodcholesterol/whyloweryourldl/01.html

Foods that help lower LDL cholesterol:

1. Oats – switching up your breakfast to contain two servings of oats can lower LDL cholesterol by 5.3% in only 6 weeks.
2. Red Wine – high-fiber Tempranillo red grapes, used to make red wine like Rioja, have a significant effect on lowering cholesterol levels. Studies done on individuals who had high cholesterol going into the study saw a 12% drop in LDL after drinking red wine.
3. Salmon and fatty fish – replacing saturated fats with omega-3s like those found in salmon, sardines, and herring can raise good cholesterol as much as 4%.
4. Nuts – studies have proven that people who eat 1.5 ounces of whole walnuts 6 days a week for 1 month lower their total cholesterol by 5.4% and LDL cholesterol by 9.3%.  Almonds and cashews are other good options. However, while nuts are heart healthy, they’re also high in calories, so practice portion control!
5. Tea – black tea has been shown to reduce blood lipids by up to 10% in only 3 weeks and also helps reduce the risk of coronary heart disease.
6. Beans – adding ½ cup of beans to soup lowers total cholesterol, including LDL, by up to 8%.  Try black, kidney, or pinto beans; each supplies about one-third of your daily fiber needs.
7. Chocolate – this powerful antioxidant helps build HDL cholesterol levels.  Remember to choose the dark or bittersweet kind because compared to milk chocolate, it has more than 3 times as many antioxidants, which prevent blood platelets from sticking together and may even keep arteries unclogged.
8. Garlic – found to prevent blood clots, reduce blood pressure, and protect against infections along with lowering cholesterol.  Try for two to four fresh cloves a day of this powerful cholesterol fighting food.
9. Olive Oil – full of heart-healthy monounsaturated fatty acids (MUFAs), which lower LDL cholesterol.  Use it to make your own salad dressings, marinate chicken and fish, or roast vegetables.
10. Spinach – contains lots of lutein; ½ cup of a lutein-rich food daily also guards against heart attacks by helping artery walls “shrug off” cholesterol invaders that cause clogging. Look for bags of baby spinach leaves that you can use for salads or pop in the microwave for a quick side dish.
11. Avocado – a great source of heart-healthy monounsaturated fat, a type of fat that may actually help raise HDL cholesterol while lowering LDL.

http://www.prevention.com/health/health-concerns/how-lower-cholesterol-naturally

7 Ways to Raise HDL Cholesterol:

1. Get moving with exercise – to raise good cholesterol levels, aim for a mix of activities, including aerobic and resistance training. And that’s good news, because variety is likely to keep you interested. 
2. Quit smoking – smoking cigarettes makes it easier for cholesterol to collect in your blood vessels and makes it harder for HDL to do the job of sweeping it out.  Research shows quitting has a direct effect on raising good cholesterol.
3. Cut your sugar intake – the more calories that come from added sugar, the lower the HDL levels.  People with the highest levels of good cholesterol had diets in which sugar accounted for just 5 percent or less of their calories.
4. Pay attention to purple foods – simply add HDL-raising food sources like plums, grapes, purple cabbage, eggplant, and raspberries to your diet. Plus eating more fruits and veggies (in addition to whole grains) will increase your fiber, which has been shown to help control overall cholesterol levels — aim for about 25 grams a day.
5. Eat fatty fish – include healthy portions (total calories from fat should be less than 30 to 35 percent daily) of fatty fish, olive oil, and other heart-healthy non-animal-based sources of fat at least once or twice a week to raise good cholesterol
6. Nibble dark chocolate – eating 50 grams of dark chocolate (about 1.5 ounces) daily can improve the antioxidative action of HDL, or good cholesterol.  Just don’t overdo the chocolate because excess weight can also complicate cholesterol management. 
7. Sip red wine – Low to moderate consumption of alcohol has heart-healthy benefits, and red wine is the beverage most often recommended for people who want to improve their HDL. One 4oz glass of wine is appropriate.

http://www.everydayhealth.com/high-cholesterol-pictures/how-to-raise-hdl-cholesterol.aspx#01

Have a great Monday!!! 🙂

Good Afternoon Everyone!

February is here and so is Heart Month for the American Heart Association!!!  We will be raising money for the AHA and participating in the Heart Walk this year which will take place in May – more details to come.  For now, I would like to invite you all to join us this Friday February, 5^th 2016 for National Wear Red Day to show your support and help raise awareness for heart disease…all you have to do is wear…RED!

Did you know?

• Heart disease is the number one cause of death for both men and women in the United States.
• Cardiovascular diseases claim more lives than all forms of cancer combined.
• In the United States, someone has a heart attack every 34 seconds.
• About 720,000 people in the U.S. suffer heart attacks each year. 
• Direct and indirect costs of heart disease total more than $320.1 billion. That includes health expenditures and lost productivity.

Hi Everyone!!

 

Ok, there’s a lot of info in this email so I would encourage you to save this for later if you don’t have the time to skim it right now :).

Well, there’s no cookie cutter plan for us all to follow and get the exact same results.  Why?!  In part because we all have different goals but also because WE ARE ALL PHYSICALLY DIFFERENT.  What my body responds positively too, yours may not. That being said, there are a few basic things that WILL work and apply to everyone.  Then, there are things you will have to figure out for yourself through trial and error.  Yes, this takes patience but it will be worth it.

I want to encourage you to put your goals down on paper BEFORE you visit your Doctor so you can make them aware of what you want to accomplish.  I am here to help too!  I can help you fine tune your plan and make suggestions for a course correction if something isn’t working. Below is a general guide – let’s start there.

1.     What? What are you looking to change or accomplish?  Be specific and realistic when you are defining this.

• Example – I want to lose 20lbs by March 31^st 2016

2.     Why? This is the MOST IMPORTANT step.  Your “Why” is what will keep you going through the toughest circumstances.  Also, you are most likely to succeed when your “Why” involves people you love and care about.

• Example – I am going to quit smoking.  Why?  I want to run my first 5k with my son/daughter.

3.     Accountability – We will quit and give up on ourselves long before we quit or admit to quitting to someone else.  You don’t have to do any of this alone, so why should you?  Your chances of succeeding are far greater with an accountability partner than without.  Tips to help you find the right accountability partner:

• Choose someone you see or speak to weekly…possibly even daily.
• Choose someone who is dependable.
• Choose someone you can take some tough love from if you’ve fallen off track.  I would not suggest choosing your spouse or significant other as this can put unnecessary stress on your relationship.

4.     Track Your Progress – There are different ways of tracking your progress, pick the one that will work best for you.  A simple calendar will work but there are also several apps that can be fun and helpful.

• Myfitnesspal
• Fitbit
• Mapmyrun
• Lose it
• Every move
• Strava
• Quit Smoking: Cessation Nation
• SleepBot – Sleep Cycle Alarm

 

Keep It Simple!!!

Whether your goal is to:

• lower your BMI, cholesterol, bloodsugar level
• sleep better at night
• reduce your stress levels
• compete in a race or event this year
• have more energy throughout the day

 

These 3 things will help with all of the above:

1.     Cut back on or out completely, white refined sugars. 

• Keep track of your sugar intake with myfitness pal and start out by reducing your sugar consumption to 70g daily.  Work your way to reducing to 50-60g daily.

2.     Drink 64oz of water daily

• drink 8-16oz of that 64oz as soon as you wake up!

3.     Get Active 5 days/weekly for 20-60min each day

• Our schedules don’t always allow for a 60min workout…NO PROBLEM, just start creating this healthy habit in your life even if you can only give yourself a 20min workout one day, MAKE THOSE 20min COUNT.  Your body will thank you for it!
• Yoga, running, walking, boxing, spinning, dancing, rowing…do something that interests you and challenges you.  Do something that will benefit and strengthen your body physically

Take care of your body…it’s the only place you have to live!

~ Jim Rohn

 

Now, depending on your goal, there will be more specific things you can add to your routine to help you reach your goal.  I can help put you on the right path to figure out what will work best for you.  If you elected your benefits this year with McKinley, you can also talk to one of Cigna’s trained coaches for any help with reaching your goals.  Call 1.800.631.1015 extension 20999 to speak with one of the Health Advocates.  Speaking with a Cigna Health Advocate or choosing online coaching is Step 3 if you missed one or more of your biometrics 🙂.

Good Morning Everyone!

 

Which describes you best?

1.       Wake up, get out of bed and grab a cup of coffee

2.       Wake up, get out of bed and grab a glass of water

 

We are dehydrated when we wake up…period!  If you’re person #1, I realize there is water in coffee but benefit wise, it is nowhere near the same as drinking water.  Depending on what article you choose to read, some will tell you coffee (caffeinated) will only dehydrate you and others will tell you coffee/caffeine does not affect our hydration at all.  Either way, nothing beats water when it comes to complete hydration and most of us will have been without water for 7-10 hours first thing in the morning.  While you may not feel thirsty, your body is dehydrated and NEEDS water to function at its best.   Now, I’m not suggesting you HAVE to replace your coffee with water but I am suggesting you drink 16oz of water as soon as you wake up (don’t chug it…enjoy it over 20-30min) before you eat or drink anything else!!

 

Here’s an article that describes 5 benefits you’ll experience when you drink water first thing in the morning:

http://alifeofproductivity.com/killer-morning-habit-drink-water-right-after-you-wake-up/

 

1.       Fires up your metabolism

2.       Hydrates you (our bodies are 72% water….it’s necessary)

3.       Helps to flush toxins

4.       Gives your brain fuel (our brain tissue is 75% water!)

5.       Can help you eat less

 

Have a great Wednesday!

Happy Friday Everyone!!!!!

From family gatherings to get-togethers with friends, we are tempted with more mouthwatering food and drinks between thanksgiving and January, 1^st than we are the entire year!!!!  It’s easy to say to ourselves “I’ll start January 1^st” and justify our indulgences every opportunity we get, right?  Let’s change our mindset and start those “New Year’s Resolution” thoughts and actions now…in December!! Don’t get me wrong, I’m not suggesting you completely deprive yourself, but just like with Thanksgiving, there are ways we can enjoy ourselves without over doing it.

I recently read an interesting article that listed the “One Rule” several nutrition experts stick to in order to achieve a healthy and enjoyable Holiday season.  I listed 10 of them for you to glance over and if you’re interested in applying their “One Rule” you can click on the link below to read the short article :).

Holiday Healthy Eating Tips

1. Lindsey Joe, Registered Dietitian and Nutritionist

My one rule: Eat what you love, leave what you like.

2. Justin Robinson, Registered Dietitian

My one rule: Don’t eat something just because it’s holiday food.

3. Deborah Orlick Levy, R.D., Carrington Farms Health and Nutrition Consultant

My one rule: Eat low to high (when it comes to calories).

4. Teresa LaMasters, M.D., Weight-Loss Specialist at UnityPoint Clinic, Des Moines

My one rule: Alternate your bubbly with sparkling water.

5. Alissa Rumsey, R.D., Spokesperson for the Academy of Nutrition and Dietetics

My one rule: Just say no… to food pushers.

6. Edwina Clark, Registered Dietitian

My one rule: Don’t “save up” calories.

7. Andrea Szebeni, R.D., Nutritionist for the Lighthouse Recovery Institute

My one rule: Detox your taste buds. (I found this one really interesting)

8. Lauren Harris-Pincus, R.D.N., of Nutrition Starring You

My one rule: Three bites (of dessert) and good night.

9. Ashley Pettit, Certified Holistic Nutritionist, Fitness Chef, and Personal Trainer

My one rule: Drink half of your body weight in ounces of water.

10. Lindsay Martin, R.D., Nutritionist for Hilton Head Health

My one rule: Rock the bed-head (don’t compromise your zzz’s)

 

Have a GREAT weekend!!!!!!