Top 5 Reasons to Eat Breakfast Age Is Just a Number… Fit for Life!

APR 2015 INFORMATION FOR KEEPING HEALTHY

Top 5 Reasons to Eat Breakfast When you’re in a rush to get to work, send your 3. Have More Energy kids off to school, or beat the clock on a busy

THE Y AXIS Rush out the door with an empty tank, and you morning, skipping breakfast might be the norm. can’t survive on last night’s dinner forever. Fill-up Are You a NEAT About 30 percent of adults in the United States with a high-fiber breakfast, and you’ll have more don’t eat breakfast. But there’s ample evidence to Freak? energy, according to one study. Add this term to suggest it really is the most important meal of the your vocabulary… day. Eating breakfast can help you: 4. Control Cholesterol non-exercise activity 1. Maintain a Healthy Weight Need to lower your cholesterol? Eat steel-cut thermogenesis. oats and other whole-grains for breakfast. An You’re 4.5 times more likely to be obese if you skip Definition American Journal of Clinical Nutrition study breakfast, one study found. It’s a fancy-pants term found that breakfast skippers have higher levels of scholarly types use to 2. Prevent Diabetes bad cholesterol. describe metabolism If you want to prevent diabetes, eat a healthy when you’re not 5. Think Better breakfast. The American Heart Association found moving around much. You can’t expect your brain to be at its best when that breakfast eaters have better blood sugar levels That’s right, there’s it’s low on fuel or overloaded with calories from a a medical than those who don’t eat breakfast. three-doughnut breakfast. One study found that term for MORE sitting What’s for breakfast? breakfast eaters remember more and think better Quick & healthy around • Oats – cooked or raw than those who don’t start the day with a morning breakfast ideas doing next meal. But it has to be healthy. People who ate a • Whole-grain waffles, tinyurl.com/ndos5fc to nothing. pancakes, or toast high-calorie breakfast had trouble concentrating. Its acronym is NEAT. • Whole-grain cereal • Veggie omelet made with egg whites or American Journal of Epidemiology. • Yogurt (low-sugar, NEAT-ness Counts egg-substitute low-fat) American Heart Association. • Fruit smoothie NEAT activities like • Fruit (e.g., apple, Journal of Adolescent Health. sleeping, driving a grapefruit, banana) • Nuts American Journal of Clinical Nutrition. car, or sitting at your desk are an everyday part of life. But spend too much time being Age is Just a Number… Fit for Life! NEAT, and you’ll likely When Dr. Charles Eugster “Exercise is both a preventive measure pack on the pounds retired from dentistry, he and a treatment,” says Charles. “The and raise your risk for wanted to maintain his success rate of exercise therapy for health problems. health and be more active. a number of conditions is well If you’re sedentary But a casual walk in the over 40 percent.” most of your waking park wasn’t what he had in hours, you might be a It’s never too late to start NEAT freak. And that’s mind. He started running, lifting not a good thing. Say weights, and eating healthier. Research used to develop the Physical goodbye to NEAT-ness Last month he crushed the 200- Activity Guidelines for Americans and be more active. meter world record for his age by MORE shows that regular exercise can: nearly three seconds. At 95 years Watch 95-year-old XXHelp you live longer COMMENTS? old, he ran the distance in 55.48 Charles Eugster set a XXLower your risk for heart disease and Send comments to seconds. That’s half a lap around world record tinyurl.com/mu7lzkw high blood pressure the editor: a typical track in under a minute! evan.jensen@ XXPrevent certain types of cancer wellsource.com Photo credit: Charleseugster.net Avoid Fried Foods to Protect Your Heart “Do you want fries with that?” The healthy answer is no. But the average American eats Fried Food Failure 29 pounds of French fries a year. They’re Servings per week Risk of Heart Failure loaded with fat, sodium, and empty calories. RECIPE: Broccoli Other fried foods like onion rings, doughnuts, Alfredo Pasta chicken, and fish, aren’t any better. 1–3 18% Eat more whole grains Fried Food Study and leafy-green veggies. 4–6 You’ve heard the advice In fact, the more fried food you eat, the greater 25% before, but what if you your risk for heart failure. A recent Harvard combine the two and study followed 15,300 people for 13 years. They make something tasty compared fried food consumption with cases of and healthy? Check out this recipe for the heart failure. answer. This filling main They found that even a little fried food (1 to 3 Every time dish includes broccoli, times a week) raises the risk of heart failure by you eat fried whole-wheat pasta, and 18 percent. Shovel in seven or more servings of foods, your risk low-fat alfredo sauce. fried food a week and the risk of heart failure for heart failure increases. Ingredients goes up to 68 percent. 4 C broccoli, cooked 4 C whole-wheat pasta, “The bottom line is, eating fried foods once in a 7+ servings cooked while is fine,” says researcher Samantha Heller, 2 C low-fat milk or “But not on a daily or even weekly basis.” soymilk 1 C fat-free parmesan American Heart Association. cheese Harvard Medical School. 68%greater risk of heart failure 1 t basil Centers for Disease Control and Prevention. ½ t garlic powder 2 T cornstarch pepper to taste Fit For Life (continued from page 1) (optional) Directions XXControl blood sugar levels and prevent diabetes risk for disease, and live longer as you age, make 1. Heat milk over XXStrengthen your bones regular exercise and healthy eating a priority. medium heat. Then add basil and garlic XXImprove your mood “Life doesn’t have to finish after retirement,” says powder. When hot, XXPrevent age-related memory problems Charles. “Start now, and you’ll not only add years add Parmesan cheese. to your life, but also life to your years.” XXAid in weight management 2. Mix cornstarch with 2 Harvard School of Public Health. XX or 3 T of milk and add Help you sleep better U.S. Department of Health and Human Services. to hot mixture. Heat If you want to improve your health, lower your British Masters Indoor Championships. until thickened. 3. Pour mixture over pasta and broccoli. Serve. Monthly Health Challenge™ Eat More Fruit Take the March Health Challenge! CHALLENGE Take the Fruit Quiz How much do you know about fruit and Makes 4 servings with Eat 2 cups of your health? Take this quiz to find out. fruit per day T F 1. n n Only 1 out of 3 adults eat fruit two or more times per day. 2. n n At 100 calories per serving, a single banana has Requirements to complete more calories than most fresh fruits. Eat More Fruit: Eat 2 cups of fruit per day. 349 calories each. this HEALTH CHALLENGE™ 3. n n At around 25 calories per serving, cantaloupe, nectarines, and plums, contain fewer calories 1. Read “Eat More Fruit.” than most fresh fruits. 2. Eat 2 cups of fruit on at least 22 days this month. 4. n n Eating fiber-rich fruits can improve digestion, 3. Keep a record of your completed challenge in case control cholesterol, and aid in weight your organization requires documentation. management. 5. n n Antioxidants in fruit can lower the risk for heart disease, high blood pressure, certain types of cancer, and other chronic conditions. U.S. Department of When Australian The U.S. Department of Agriculture recommends most banana farmer John adults eat 2 cups of fruit per day. But most people don’t Landi wanted to eat enough fruits or vegetables. Some fruits can be high in boost sales at his calories, but they’re still a healthier snack than candy bars

roadside stand, he decided to do something a little fruity. and potato chips. Add more fruits to your diet for better Ask the Wellness Doctor: But in 1964, there was no way he could create some buzz health. True. 5. True. 4. True. 3. True. 2. True. 1. Answers: Agriculture. on social media or get a video to go viral. So he did what any banana-minded entrepreneur would do. He built a giant 1,200-pound walk-through banana Health Benefits of Fruit on his plantation. Half your plate should be filled with fruits and vegetables. And it worked. People went out of their way to see the Big It’s sound nutritional advice supported by the U.S. Banana. Sales went up. Plantation production increased. Department of Agriculture and the Harvard School of And more people than ever were eating bananas. Public Health. That’s because fruits are loaded with vitamins and nutrients. Most fruits are also naturally low in calories, This month Dr. Don Hall answers the question: Unless you live in Australia or you’re planning a trip fat, and sodium and are cholesterol-free. They’re also a good Down Under, you’re probably not going to see the Big source of water and fiber (unlike most junk foods). Adding Banana in person. But you can still enjoy the many more fruit to your diet has numerous health benefits. health benefits of bananas and other fruits packed with n Control blood pressure vitamins and nutrients. Take the month-long Health Challenge to Eat More Fruit. Fruits like bananas, peaches, grapefruit, apricots, oranges, and cantaloupe are good sources of potassium. An American What can I do to sleep better? Are You Eating Enough Fruit? Heart Association study found that potassium-rich foods can help control blood pressure by limiting the negative Probably not. Only 32.6 percent of adults in the United effects of too much sodium. States eat fruit more than twice a day, according to a n Centers for Disease Control and Prevention survey. Most Improve cholesterol and digestion © Wellsource, Inc. adults should eat 2 cups of a variety of fruits per day for Dietary fiber found in fruits can help improve cholesterol best health. Take a look at what you typically eat in a day levels and digestion. High-fiber fruits include blackberries, to find out if you’re getting enough fruit in your diet. pears, apples, bananas, oranges, and strawberries. Studies All Rights Reserved. Monthly Health Challenge™ Eat More Fruit

CHALLENGE Take the Fruit Quiz How much do you know about fruit and Eat 2 cups of your health? Take this quiz to find out. fruit per day T F 1. n n Only 1 out of 3 adults eat fruit two or more times per day. 2. n n At 100 calories per serving, a single banana has Requirements to complete more calories than most fresh fruits. this HEALTH CHALLENGE™ 3. n n At around 25 calories per serving, cantaloupe, nectarines, and plums, contain fewer calories 1. Read “Eat More Fruit.” than most fresh fruits. 2. Eat 2 cups of fruit on at least 22 days this month. 4. n n Eating fiber-rich fruits can improve digestion, 3. Keep a record of your completed challenge in case control cholesterol, and aid in weight your organization requires documentation. management. 5. n n Antioxidants in fruit can lower the risk for heart disease, high blood pressure, certain types of cancer, and other chronic conditions. When Australian The U.S. Department of Agriculture recommends most banana farmer John adults eat 2 cups of fruit per day. But most people don’t Landi wanted to eat enough fruits or vegetables. Some fruits can be high in boost sales at his calories, but they’re still a healthier snack than candy bars

roadside stand, he decided to do something a little fruity. and potato chips. Add more fruits to your diet for better But in 1964, there was no way he could create some buzz health. True. 5. True. 4. True. 3. True. 2. True. 1. Answers: on social media or get a video to go viral. So he did what any banana-minded entrepreneur would do. He built a giant 1,200-pound walk-through banana Health Benefits of Fruit on his plantation. Half your plate should be filled with fruits and vegetables. And it worked. People went out of their way to see the Big It’s sound nutritional advice supported by the U.S. Banana. Sales went up. Plantation production increased. Department of Agriculture and the Harvard School of And more people than ever were eating bananas. Public Health. That’s because fruits are loaded with vitamins and nutrients. Most fruits are also naturally low in calories, Unless you live in Australia or you’re planning a trip fat, and sodium and are cholesterol-free. They’re also a good Down Under, you’re probably not going to see the Big source of water and fiber (unlike most junk foods). Adding Banana in person. But you can still enjoy the many more fruit to your diet has numerous health benefits. health benefits of bananas and other fruits packed with ■■ Control blood pressure vitamins and nutrients. Take the month-long Health Challenge to Eat More Fruit. Fruits like bananas, peaches, grapefruit, apricots, oranges, and cantaloupe are good sources of potassium. An American Are You Eating Enough Fruit? Heart Association study found that potassium-rich foods can help control blood pressure by limiting the negative Probably not. Only 32.6 percent of adults in the United effects of too much sodium. States eat fruit more than twice a day, according to a ■■ Centers for Disease Control and Prevention survey. Most Improve cholesterol and digestion adults should eat 2 cups of a variety of fruits per day for Dietary fiber found in fruits can help improve cholesterol best health. Take a look at what you typically eat in a day levels and digestion. High-fiber fruits include blackberries, to find out if you’re getting enough fruit in your diet. pears, apples, bananas, oranges, and strawberries. Studies show that fiber-rich foods help remove bad cholesterol and promote Be Fruitful – Add More Fruit to Your Diet a healthy bowel. If you’re in the habit of eating 2 cups of fruit per day, keep it up. If you’re not, here are some ways to add more fruit to your diet: ■■ Lower the risk for heart disease Eat these 7 Heart disease is the leading cause of Breakfast super fruits ●● Top off a bowl of whole-grain cereal or tinyurl. death in the United States. But it’s com/5cqtpl largely preventable. Adding more oatmeal with peaches or berries. fruit to your diet can help lower your ●● Make a fruit smoothie with low-fat yogurt, risk. In a Harvard study, researchers and frozen strawberries and blueberries. ●● Instead of skipping breakfast, grab an apple found that eating more fruit and Guide or banana before you head out the door. other plant-based foods helped lower to washing the risk for heart disease and other fruits Lunch chronic conditions. tinyurl.com/ ●● If you go out for lunch, make a trip through the salad bar k72gzcb ■■ Aid in weight management for fresh fruit like pineapple, watermelon, or pears. About 69 percent of all U.S. adults ●● Pack your own lunch and include an orange, grapes, or apple slices. are overweight or obese. Poor Dinner nutrition and lack of exercise are ●● Calories in the prime reasons for this problem. Make a salad with orange slices, dried cranberries, or grapes. fruit Eating more fruit can help. In a tinyurl.com/ ●● Try a Waldorf salad recipe with apples, study published in the Journal of ka8vypn celery, walnuts, and a low-calorie dressing. the American Dietetic Association, researchers found that eating fruits ●● Add crushed pineapple to coleslaw. and vegetables can aid in weight loss and help with calorie control. Just Snacks don’t overdo it. Some dried fruits ●● Take a trip to a local farmer’s market to buy fresh fruit in season. contain as many calories as a candy ●● Keep a bowl of whole fruit on the table, counter, or in the refrigerator. bar (250 calories), and one banana ●● Try peanut butter on apple slices or a serving of applesauce. contains about 100 calories.

Fruit vs. Junk Food: In a typical year, the average American eats: FRUIT JUNK FOOD 5 pounds of strawberries 12 pounds of chocolate

MORE 16 pounds of apples 23 pounds of pizza FRUIT! LESS 16 pounds of watermelon 24 pounds of ice cream JUNK FOOD 23 pounds of oranges 29 pounds of French fries

25 pounds of bananas 44 gallons of soda

Eat 2 cups of fruit per day and other healthy foods.

Sources: U.S. Department of Agriculture.; Harvard School of Public Health.; Centers for Disease Control and Prevention.; American Heart Association.; Journal of the American Dietetic Association.; American Journal of Clinical Nutrition.

Instructions 1. Post this calendar where you will see it daily (bathroom, kitchen, bedroom, etc.). 2. Record the number of days you eat at least 2 cups of fruit. 3. Use the calendar to record the actions and choices you make to help eating more fruits become a regular part of your life. CHALLENGE 4. At the end of the month, total the number of days you ate at least 2 cups Eat 2 cups of of fruits. You must do this on at least 22 days this month to complete this fruit per day challenge. Then keep up the practice for a lifetime of best health.

MONTH: HC = Health Challenge™ ex. min. = exercise minutes Weight SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY & weekly summary HC HC HC HC HC HC HC

ex. min.______ex. min.______ex. min.______ex. min.______ex. min.______ex. min.______ex. min.______HC HC HC HC HC HC HC

ex. min.______ex. min.______ex. min.______ex. min.______ex. min.______ex. min.______ex. min.______

______Number of days this month I ate at least 2 cups of fruit ______Number of days this month I got 30+ minutes of physical activity Other wellness projects completed this month: ______Name ______Date ______

© Wellsource, Inc., Clackamas, Oregon. All rights reserved. For personal use only – do not make unauthorized copies. Q. What can I do to sleep better? If you wake up feeling tired, or have trouble falling ow can asleep at night, you’re !. H I A. lp ge not alone. In fact, lack of e t sleep is a public health epidemic. H ●● Create a comfortable sleep Some sleep-related issues are environment. It’s best to make linked to health problems. Sleep your room as dark as possible and quality can also be affected by eliminate distractions (e.g., outside your environment and lifestyle light, a messy room, pets, room habits. Fortunately, there are a temperature) that could keep number of things you can do to a ? you awake. improve your quality of sleep. p g e ●● Avoid watching TV or using your The problem with poor sleep o e od sl computer or mobile devices in bed. If you don’t enough sleep, or your night's ●● Don’t eat a large meal or drink a quality of sleep is poor, it has an lot of liquids late at night. impact on your health. And it’s ●● Don’t exercise or nap late in more than just feeling tired. Lack of the evening. sleep can contribute to accidents, How to get better sleep ●● Don’t drink alcohol right obesity, heart disease, diabetes, Before you take over-the-counter before bedtime. depression, certain types of cancer, medicine to help you sleep, try ●● and other health problems. Avoid caffeine and nicotine for 8 these strategies to get your Zzzs: hours before going to sleep. Aim for 7 to 8 hours nightly ●● Keep to a regular sleep schedule If you put these strategies into 7 days a week. A 10-year study of more than 6,000 practice and still have sleep people found that those who got 7 ●● Exercise daily. Aim for at least 30 problems, see your doctor. to 8 hours of sleep every day lived minutes of physical activity. Being longer than those who got less physically tired at the end of the Sources: sleep. Aim for 7 to 8 hours of sleep day helps people get to sleep American Cancer Society. a night. In the study, people who sooner, and stay asleep longer. Centers for Disease Control and Prevention. slept less than 7 hours or more than ●● Relax before bedtime (e.g., take a Journal of the American Medical Association. 9 hours a night didn’t live as long. hot bath, read, meditate). National Institutes of Health.